Having robust bones is a prerequisite to living healthy and this is applicable to both genders. Weak and brittle bones get broken and develop cracks easily, leading to pain and hassles. Calcium Rich Foods For Bones.
While women tend to be more prone to weak bone related syndromes, men also need to be careful about adopting measures to keep bones strong. To keep bones strong you need to intake plenty of calcium. While some people resort to taking calcium supplements for this, the best way is in taking the mineral through various types of foods and drinks. As it is, calcium intake also helps keep your cardiac health intact.
Calcium Rich Foods For Bones
Below listed are the best calcium rich foods that you can consume to get stronger bones:
Milk- Milk is a good source of calcium and you should drink milk or eat milk based foods like yoghurt and cheese to ensure your body gets a healthy dose of calcium. You may choose from whole milk and low-fat variants. Feta and cheddar cheeses are two good sources too.
If you are lactose intolerant, try getting plant-derived milk like soy milk. Roughly, a cup of milk can fulfill about 30 percent of daily calcium requirements of an adult. Tofu is another good source of nonanimal calcium.
Citrus fruits- Some citrus fruits like oranges are also good sources of calcium. However, to get the maximum amount try making orange juice at home rather than buying OTC products that may contain preservatives and fewer nutrients. You can eat the fruits, raw and make juices and smoothies with them.
Dark leafy vegetables- Dark and leafy vegetables like watercress, kale, broccoli are enriched with calcium. While spinach is another contender it comes with an ingredient called oxalic acid. This makes it difficult for the human body to absorb calcium. These vegetables also contain a lot of antioxidants.
Figs- Figs are among the top notch dairy sources of calcium. They taste awesome and can be cooked in so many ways. Besides, they also contain a good amount of magnesium.
Almond butter- You benefit by taking nearly all plant butter, but it is almond butter that contains a generous quantity of calcium. It is also low in cholesterol and rich in protein.
Foods to help absorb calcium
While eating calcium-rich foods is a good idea to get healthy and robust bones, the human body needs a steady supply of vitamin D for optimum absorption of this mineral. So, you also need to eat vitamin D enriched foods to facilitate calcium absorption by the body.
Good examples of such foods are eggs, fatty fish such as salmon and tuna. Some variants of skimmed milk available in the market are also fortified with vitamin D and give you both the benefits! Sardines also contain both vitamin D and calcium and so you can gorge on the salty little fish.
Cautions to keep in mind
Excess of anything can be bad and same is true of calcium intake. Your body needs a certain amount of calcium to develop healthy bones and teeth. However, if it gets a supply of the mineral in excess amounts the results may not be good.
Excess calcium intake may lead to the onset of a condition called atherosclerosis, which hardens arteries, leading to cardiac ailments. So, it is advisable that you consult a doctor before starting intake of a calcium supplement.
Besides, you should buy and eat organic reduce that have calcium to get the maximum benefits and evade risk posed by pesticides. While eating sea fish to get calcium, think of the possible mercury quotient in these types of fish.