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Consider increasing your regular calcium intake if you want to improve your general health. "Calcium is a required mineral for all people since it plays an important role in numerous bodily activities, notably bone and tooth health, where around 99 percent of calcium is found," explains Dalina Soto, MA, RDN, LDN. We asked specialists to identify the most delicious calcium-rich foods, as well as how much calcium humans need each day and how to acquire calcium without dairy.
How Much Calcium Do I Really Need?
The recommended daily dose of calcium for men and women between the ages of 19 and 30 is 1000 mg per day. After the age of 50, the recommended dose rises to 1200 milligrams per day. "Depending on their age, I normally advise my clients to aim for 350 to 400 mg of calcium consumption at each meal (breakfast, lunch, and dinner) to assist them break up their daily calcium supplies into more manageable chunks. This will allow them to more realistically accomplish their objective of 1000 to 1200 mg per day "Wintana Kiros, RDN, LDN, clinical dietitian at Reset Lifestyle, agrees.
If you're unsure if you're getting enough calcium, ask your doctor for a blood test, which will give you the most precise findings.
There are so many wonderful and surprising ways to incorporate calcium to your diet, from beginning your day with a cup of full-fat yogurt to finishing your day with grilled tofu and steaming green veggies. "The most essential thing to remember is to have a calcium source diet with 350 to 400 mg every meal. These sources should be meals that you love while also respecting your culture and heritage in order for it to be sustainable "Kiros states
This well-known plant-based protein is high in calcium. Tofu has 215 mg of calcium per 14 cup serving when supplemented with calcium sulfate or lactate (unfortified tofu only contains 10 milligrams of calcium). Check the ingredient label on a box of tofu to check whether it has additional vitamins. Do you want to know how to include tofu into your diet? Try our Tofu Soba-Noodle Bowl or Tofu with Ginger-Cilantro Sauce.
Fish with Bones
Three forms of seafood that are high in calcium include salmon, sardines, and anchovies. A modest 3-ounce portion of salmon (fresh or canned) has around 181 milligrams of calcium, whereas sardines have about 325 milligrams. Enjoy a healthy dose of calcium with our Wild Salmon and Romanesco Pilaf or our Crunchy Panko Salmon, both of which may be served with stone-ground corn polenta, which is also high in calcium (especially when mixed with cheese).
Dark Green Veggies
Broccoli and kale, according to Soto, are two of the most calcium-rich veggies. One-half cup raw broccoli has around 24 milligrams of calcium, whereas one cup raw kale contains about 90 milligrams of calcium. 135 milligrams of calcium are found in 1/2 cup of raw spinach and 1/2 cup of collard greens. These foods are ideal for vegans or anybody who is lactose intolerant or has limited calcium sources. "You can get calcium from your leafy greens," adds Feller, "but I would double or quadruple the quantity and add melted cheddar cheese on top to achieve a proper amount of calcium."
Breakfast Foods High in Calcium
Looking for a calcium boost first thing in the morning? Cozy up with a bowl of oats, which has 85 milligrams of calcium per 1/2 cup serving, or cream of wheat, which has 60 milligrams per 1/2 cup serving. Chia seeds may help with either (1 tablespoon has approximately 6 percent of the daily recommended value of calcium). A whole egg has 25 milligrams of calcium, so for a calcium-rich lunch, create a three-egg omelet with cheese and spinach.
We'd be negligent if we didn't include dairy, which has long been hailed as the finest source of calcium for both adolescents and adults. "There is strong data that demonstrates that when individuals drink full-fat yogurt as part of a healthy, balanced diet, it offers protein and calcium while also leaving them feeling well," explains nutritionist Maya Feller MS, RD, CDN. Depending on the type, dairy products provide between 300 and 415 mg of calcium per serving. One-half cup of part-skim ricotta cheese has 335 milligrams of calcium, whereas one ounce of mozzarella and cheddar cheese has 205 milligrams of calcium each, and one ounce of pepper jack and Swiss cheese has 220 milligrams of calcium. One cup of nonfat milk has 305 milligrams of calcium, whereas one cup of non-alcoholic eggnog contains 330 milligrams of calcium.