Getting a daily dose of calcium does not matter only when you are young. Calcium helps with the functioning of the muscles, regulates heart rate and nerve signals, and helps prevent the formation of blood clots and osteoporosis, all of which are very important. In one cup of milk, there are 305 milligrams of calcium; An average adult should get about 1,000 milligrams of calcium per day. Simply add these foods to your diet to meet your daily numbers.

Salmon

Fresh salmon and canned salmon have more calcium than you would expect. Serving fresh salmon of six ounces has about 340 milligrams of calcium. If you want more calcium, go for canned salmon, because a five-ounce pot has 350 milligrams.

Ricotta cheese

Three-quarters of a glass of ricotta cheese contains 380 milligrams of calcium. For a healthy snack, add the fruit to the cheese ricotta to get a daily dose of calcium and fiber.

Chia seeds

These small seeds contain a lot of calcium. 100 grams of chia seeds contains 631 milligrams of calcium. This means that about three tablespoons will get more calcium than a glass of milk. Add them to your smoothie or yogurt!

Sardines

Eating sardines of three ounces will give you 370 milligrams of calcium. Also, this fish is an excellent source of omega-3 fatty acids and vitamin D.

Almonds

Almonds have many advantages; One of their main sources is a great source of calcium. Three-quarters of a cup of almonds is about 320 milligrams of calcium.

Green Leaves

Green leaves are an excellent source of calcium, especially dark green, such as spinach, mustard, bok choy, turnip greens, and kale. Two cups of turnip greens contain about 394 milligrams of calcium, and two cups of potatoes contain 188 milligrams. If you do not like eating these dark leafy vegetables in your salad, try mixing them in a smoothie or adding them to a sandwich.

Citrus juice

A glass of 8 grams of orange juice contains 350 milligrams of calcium, which is the perfect way to enter your daily goal with breakfast. Make sure the juice is shaken before you drink it because sometimes calcium can calm down to the bottom.

Dried figs

If you want a sweet way to get a daily dose of calcium, eat dry figs. One cup of dry fig contains 320 milligrams of calcium. But remember, they are also rich in calories, so do not get eat too much.

Chickpeas

One and a half cup of the chickpeas contains 350 milligrams of calcium. Try to eat them with a little lime, bake them or cook in the soup.

Tofu

One cup of tofu will give you a huge 861 milligram of calcium. Prepare it with vegetables for a healthy lunch or dinner.

Oatmeal

A half cup of dry, plain oatmeal contains about 200 milligrams of calcium. To fill in more calcium, cook it with a cup of almond milk – add an extra 300 to 400 milligrams.

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