Did you know that one of the best ways to improve your health is by simply adding more foods to your diet? One of the easiest ways to do this is by increasing your intake of calcium-rich foods. In fact, research suggests that dietary calcium has the ability to reduce your risk of cardiovascular disease and some cancers. So if you’re trying to eat healthier, add more calcium rich foods to your diet. Here are 7 great options:
Eggs
Eggs are an excellent source of calcium. One large, boiled egg contains approximately 90 milligrams of calcium. While it’s true that many other foods also contain calcium, eggs are a good source of the mineral — they’re especially rich in the mineral, along with protein and nutrients that are essential for strong bones and teeth.
Some Americans may be missing out on the benefits of eggs because they’re not a part of the typical diet. You can start adding eggs to your regular diet by using them in omelets or deviled eggs. Other ways to include eggs in your diet include eating them as a snack with whole-grain crackers or bread, adding them to a salad or sandwich, or using them as a replacement for mayonnaise in making a homemade Caesar salad.
Fortified foods and beverages
Foods, beverages, and other products can be fortified with added calcium. In the United States, about 70% of the calcium in the diet comes from dairy products. However, many people choose not to consume dairy products due to allergies or other issues. If you’re one of these people, fortified foods such as soy beverages and some fortified juices, breakfast cereals, and other foods may be options that help you improve your health.
In order to find the best-fortified food options, it’s a good idea to look at the label. If a product has “fortified” on the label, it means it has added calcium. It’s also important to determine how much calcium the product contains. This can be determined by looking at the “calcium (mg) per serving” on the label or asking a nutritionist or registered dietitian to help you choose the best calcium intake options.
Tofu
Tofu is made from soybeans and is available in a variety of textures, colors, and flavorings. Tofu is a good source of protein and is low in fat, making it an excellent option for people trying to lose weight. It’s also a good source of calcium, iron, and vitamins B2 and B12. It’s easy to make tofu at home using a tofu starter. There are a few different ways you can add tofu to your diet. You can use tofu in place of meat in sandwiches, add it to salads, or use it in place of eggs in quiches and other dishes.
Dark, green leafy vegetables
Dark, green leafy vegetables are a great source of vitamins, minerals, dietary fiber, and disease-fighting antioxidants. This includes broccoli, Brussels sprouts, and kale, which are all naturally high in calcium. These vegetables are also low in calories and sodium, making them a healthy option for anyone who wants to reduce their overall sodium intake. They’re also easy to prepare, so they can be eaten as a side dish or as a main dish served over a bed of salad.
calcium-fortified orange juice
Much like milk, orange juice is a rich source of calcium. However, the orange juice you buy in the grocery store is usually not calcium-fortified. You can easily rectify this by adding some calcium to the juice. There are a few ways you can do this. You can use calcium tablets with a beverage, you can use an orange drink mix, or you can use calcium-enriched milk to provide your orange juice with extra calcium.
Nuts and seeds
Peanuts, walnuts, and almonds are good sources of magnesium, which is important for a wide range of metabolic functions in the body. These nuts are also rich in monounsaturated fats, which have been shown to improve insulin sensitivity and reduce the risk of type 2 diabetes.
The seeds in this group include sunflower seeds, sesame seeds, and pumpkin seeds. These seeds are rich in vitamins and minerals, including magnesium, manganese, zinc, and copper.
Conclusion
Calcium is an essential mineral that plays a vital role in the health of your bones and teeth. This means that you need to consume ample amounts of calcium in order to stay healthy and live a long life. Fortunately, there are many foods that are naturally high in calcium, including low-fat milk, low-fat yogurt, canned salmon, dark leafy vegetables, tofu, almonds, and sunflower seeds. So don’t be afraid to add more calcium-rich foods to your diet. It’s important to remember that good health starts with what you put in your stomach.