Some effective calcium supplements

Some foods are rich in calcium.

Calcium requirement (mg/day) as recommended by the Ministry of Health

Daily calcium requirements vary by age and gender. For children, calcium requirements range from 300mg/day for children under 6 months old to 700mg/day for children 7-9 years old.

Male adolescents aged 10-12 need 1,000mg of calcium per day. For adult males, the calcium requirement is 700mg/day for ages 19-49 and increases to 1,000mg/day for ages 50-60. Female adolescents aged 10-12 (who have not yet menstruated) also need 1,000mg of calcium per day.

Adult women's calcium needs are similar to men's, with 700mg/day for ages 19-49 and 1,000mg/day for ages 50-60. Pregnant women in the first 3 months need 1,000mg of calcium per day, and breastfeeding mothers also need the same amount of calcium throughout the breastfeeding period.

Foods rich in calcium

According to the National Institutes of Health (NIH), calcium is essential for building and maintaining healthy bones and teeth, and for ensuring the normal functioning of the heart, nerves, and muscles. However, milk is not the only food rich in calcium, here are 10 foods that have more calcium than a glass of cow's milk according to the USDA and FDA nutrition data.

Yogurt

20ml of nonfat yogurt contains 488mg of calcium (38% DV). Like milk, plain yogurt is an excellent source of calcium, but it provides more calcium for the same serving size. Plain yogurt can be flavored by adding fruit. For healthier yogurt options, choose yogurts with little or no added sugars and sweeteners.

Almond milk

One cup of unsweetened almond milk contains 449 mg of calcium (35% DV). Almond milk is a combination of ground almonds and filtered water. This nut milk is often fortified with the mineral calcium carbonate. Almond milk is an option if you want to replace plant-based milk and are looking for a drink that is a substitute for soy milk.

However, unlike cow's milk and soy milk, almond milk isn't a significant source of protein, with just 1g per cup. As with other plant-based milks, be sure to check the label to make sure almond milk is fortified with calcium.

Firm tofu is rich in calcium.

One cup of firm tofu contains 506mg of calcium (39% DV). Tofu is also a plant-based food, low in fat, cholesterol-free, and high in complete protein, making it a great choice for vegetarians and vegans. Firm tofu can be sliced or cubed and added to stir-fries, soups, stews, etc.

Whole almonds

One cup of whole almonds has 385mg of calcium (30% DV). Whole almonds are a good source of calcium and are loaded with healthy fats, fiber, magnesium, and vitamin E.

A handful of almonds is a nutritious snack, with a 28-30g serving providing around 13g of healthy mono- and polyunsaturated fats. These unsaturated fats may play a role in lowering total and “bad” LDL cholesterol levels and reducing the risk of heart disease. Almonds are a great addition to smoothies, salads and more.

Calcium-fortified orange juice

One cup of fortified orange juice contains 347mg of calcium (27% DV). If you don't like plant milks, drinking calcium-fortified orange juice can be another option to meet your calcium needs. According to the Dietary Guidelines for Americans 2020-2025, a cup of orange juice counts as one serving of fruit, so enjoying fortified orange juice in moderation is one way to increase your calcium intake. The guidelines also suggest that moderate amounts of 100% orange juice can be part of a healthy diet, as long as adults don't consume more than 295ml per day.

Oat milk

One cup of oat milk has 350 mg of calcium (27% DV). Like almond milk, oat milk has calcium carbonate added during the fortification process. While you can make your own oat milk, commercially produced products provide more nutrients due to the calcium they are fortified with. Note that oat milk is a low-protein beverage (3 g per cup) that is not comparable to fortified cow's milk or soy beverages.

Mozzarella

42.5g mozzarella cheese contains 333mg of calcium (26% DV). A 42.5g serving of mozzarella provides slightly more calcium than a glass of cow's milk. Some fresh mozzarella cheeses may also contain beneficial bacteria, also known as probiotics, which can help support digestive and immune health and fight inflammation in the body. Mozzarella cheese is also very versatile. Add it to pasta, pizza, risotto, salads, or eat it plain.

Canned sardines

106g canned sardines with oil and bones contains 351mg of calcium (27% DV). Sardines are rich in omega-3 fatty acids, which are important for brain health, heart health, eye health, etc. They are one of the few food sources of vitamin D and are also a good source of iron, vitamin B12, vitamin E, magnesium, and zinc. The small bones, which are completely softened during the canning process, provide additional calcium.

Canned salmon

141.75g of canned pink salmon with bones contains 312mg of calcium (24% DV). Like canned sardines, you get calcium and vitamin D from canned salmon, in part because the bones are fully softened and edible. Salmon is another protein-rich fish that contains heart-healthy omega-3 fats and B vitamins, potassium, and selenium.

Soy milk

One cup of fortified soy milk contains 300mg of calcium (23% DV). While fortified soy milk does not contain more calcium than cow’s milk (it has the same amount), it is the only plant-based milk alternative that is nutritionally comparable to milk. Soy milk is often fortified with nutrients like calcium and vitamin D, is a good source of protein (6g per cup), and is low in saturated fat. You can drink one cup of this plant-based beverage instead of cow’s milk to get the same nutritional benefits and meet your daily needs.

TRUC LY

(according to Health and Life)

Source: https://www.baobaclieu.vn/y-te-suc-khoe/mot-so-thuc-pham-bo-sung-can-xi-hieu-qua-100004.html