Get to know the types of high calcium foods
Tehnologi69 - Eating high calcium foods is very good for maintaining healthy bones and teeth. With adequate calcium intake, your risk of developing osteoporosis will be lower. Know what foods are rich in calcium, so that your daily calcium needs can be met.
Calcium is one of the essential nutrients for the body. Apart from healthy bones and teeth, calcium also plays an important role in maintaining heart health, improving blood flow, and maintaining muscle and nerve function.
These various benefits can be obtained if daily calcium needs are met properly. The following is the daily calcium adequacy rate recommended by the Indonesian Ministry of Health:
- 200 mg for babies 1–5 months of age
- 270 mg for infants 6–11 months of age
- 640 mg for children 1–3 years of age
- 1,000 mg for children 4–9 years of age and adults
- 1,200 mg for adolescents and the elderly
- 1,400 mg for pregnant and lactating women
Various High Calcium Foods
For calcium needs to be met every day, you can eat the following high calcium foods:
1. Milk
Cow's milk and goat's milk are the best sources of calcium from dairy products. Also, calcium in milk is generally more easily absorbed by the body.
The calcium content in 1 glass of cow's milk can reach 275-350 milligrams, while the amount of calcium in a cup of goat's milk is estimated to be 330 mg.
This amount is equivalent to about 27–35% of the recommended daily calcium requirement. Apart from being a source of calcium, milk is also rich in protein, vitamin A and vitamin D.
2. Yogurt
All types of yogurt, especially low-fat yogurt, are good sources of calcium for the body. 1 serving or the equivalent of 250 grams of yogurt, contains approximately 260 milligrams of calcium. This amount can meet about 25% of the daily calcium needs of adults.
Also, yogurt contains good bacteria or probiotics which are useful for maintaining body metabolism and healthy digestion. Yogurt is also good for consumption to reduce the risk of type 2 diabetes and heart disease.
3. Cheese
Almost all types of cheese are high-calcium foods. However, compared to other cheeses, the calcium content in parmesan cheese is generally higher.
In 30 grams of parmesan cheese, there is about 330 mg of calcium or the equivalent of 33% of the recommended daily calcium intake for adults.
4. Green Vegetables
Spinach, turnips, mustard greens, okra, broccoli, and bok choy are green vegetables that contain lots of calcium. However, some of these high calcium foods contain oxalates. Oxalate can inhibit the absorption of calcium by the body.
Therefore, to keep your calcium intake fulfilled, you also need to eat other high-calcium foods, besides vegetables.
5. Seafood
Seafood such as sardines, tuna, anchovies, and salmon are also rich in calcium. Also, this type of fish contains protein and omega-3 fatty acids which are good for heart, brain, and skin health.
6. Nuts and seeds
Other high-calcium foods are nuts and seeds, such as peanuts, lentils, soybeans, almonds, chia seeds, and sesame seeds. Apart from calcium, nuts and seeds are also rich in other nutrients, such as fiber, protein, iron, zinc, folate, magnesium, and potassium.
Processed foods made from soybeans, such as tofu and tempeh, are also high in calcium. These foods are even one of the best sources of calcium for people on a vegetarian diet.
7. Calcium-fortified foods
Some examples of foods that are fortified with calcium are cereals, bread, and oatmeal. Make sure you read the label to make sure the product is a calcium-fortified food product.
In addition to consuming foods with high calcium, taking calcium supplements can also be an option to meet your daily calcium needs, especially if you are not getting enough calcium from your diet or you have osteoporosis.
However, make sure you consult your doctor first before taking calcium supplements. This is important so that the doctor can determine the dose of calcium supplements according to your condition. Also, your doctor can suggest other high-calcium food options that you can consume.
