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Best Sources of Calcium: Nutritionist Shares Tips

Best Sources of Calcium

Did you know that calcium is not just important for bone health but also plays a crucial role in muscle and nerve function? Many people assume that calcium is only found in dairy products, but there are plenty of other sources of calcium to meet your dietary needs.

In this blog post, we’ll look at several surprising sources of calcium and tell you how you can incorporate them into your diet. Let’s dive in!

Nutritionist-Approved Sources of Calcium For a Healthy and Balanced Diet

Here are five sources of calcium suggested by an expert nutritionist that you can add to your diet.

1. Dairy Products

You can maintain healthy bones, teeth, and overall body function just by including dairy products in your diet.

A standard 250 ml glass of milk contains approximately 300 mg of calcium, making dairy products an excellent source of protein.

Although cheese and yoghurt are both excellent sources of calcium, dairy products such as cream cheese and butter contain relatively less calcium.

Opt for low-fat or non-fat varieties of dairy to limit saturated fat intake.

2. Leafy Green Vegetables

With just one cup of cooked spinach providing about 240 mg of calcium, it’s safe to say that leafy green vegetables like spinach, kale, collard greens, and broccoli are not just excellent sources of calcium but a must-add to your diet.

You can incorporate them in salads, soups, smoothies, or by sautéing them with other vegetables, as these vegetables are also low in calories and high in fibre.

Because the body requires vitamin D to absorb calcium, you can combine these greens with a source of vitamin D, such as eggs or fortified cereals, to boost calcium absorption.

3. Tofu

One serving of tofu contains approximately 350 mg of calcium, making it a great choice for vegans and vegetarians who are looking for plant-based sources of calcium.

Some brands of tofu that have been enriched with additional calcium and vitamin D are an even better source of these vital nutrients.

Adding tofu to your diet not only provides essential calcium for healthy bones but also improves overall body function. And its versatility allows for easy incorporation into a variety of meals, such as stir-fries, soups, and salads.

4. Nuts and Seeds

Nuts and seeds like almonds, sesame seeds, and chia seeds are excellent sources of calcium and minerals. Almonds are notably high in calcium, with one handful containing roughly 75 mg. 

Nuts and seeds are a nutritious supplement to any diet because they are also abundant in fibre, protein, and good fats.

However, because they are high in calories, it’s essential that you consume nuts and seeds in moderation. A small handful of nuts or seeds added to your diet each day is enough to increase your calcium intake and improve your overall health.

5. Fish

Seafood, especially fish, is also a rich source of calcium, with canned salmon and sardines being excellent choices.

With a standard serving size of salmon containing 402 mg of calcium, these fish are rich in omega-3 fatty acids, which have been linked to improved heart health and cognitive function. However, while incorporating fish into your diet, make sure to choose low-mercury fish to minimize the risk of mercury toxicity.

You can increase your calcium intake and improve your overall health by including fish in your diet a couple of times a week. you are just a call away from reaching out to our Ayu Health hospital team.

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About the Author

Dr goel
Dr. S. Goel
MBBS PGDCM FID MBAHHM at Ayu Health | Website | + posts

Dr. S. Goel  is a renowned Internal Medicine Specialist currently practicing at Ayu Health, Bangalore.  He is a Specialist in Internal Medicine, Diabetes HTN, Paediatric Care, and Family Medicine.

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