Top 5 Foods Rich in Calcium

Calcium is a very necessary nutrient that our body needs. It is essential in development and preservation of strong bones and teeth, muscle contractions and in blood clotting. Large amount of calcium is being stored in our bones and teeth. That is why when the calcium level in our body decreases, there is the tendency to have bone fracture and develop osteoporosis as we aged. Calcium not only makes our bones strong but also helps to decrease high blood pressure, maintains the normality of the heart, prevent gum illness and prevent us from having cancer of the colon and rectum.

Another great importance of calcium that can be very helpful especially to those people who are losing weight is that it can enhance weight loss. Research studies show that three servings of dairy products in each day may greatly help in reducing weight. But this research concerned only with the dairy products and not with the other calcium-rich foods. The recommended daily allowance for calcium is 1000mg. The following are considered the top 5 foods rich in calcium.

Cheese

The amount of cheese varies on the type and Parmesan cheese has the highest calcium content of 1376mg per 100g serving or 69mg per tablespoon. The next one is Romano with 298mg of calcium per ounce; Gruyere with calcium content of 283mg per ounce and Mozzarella, Swiss and Cheddar has 212mg of calcium per ounce.

Sesame seeds

Sesame seeds have highest content of calcium when it is dried or roasted with 989mg in 100g serving and 88mg per tablespoon.

Tofu

Tofu is very particular in Chinese foods. It provides calcium with 372mg per 100g serving or 104mg per ounce.

Almonds

Almonds have high content of calcium whether it is dry roasted or made into butter. Almonds have 266mg of calcium per 100g serving, 367mg of calcium per cup and 74mg per ounce.

Milk, yogurt and other dairy products

Low fat dairy products have contains a little more calcium than full fat. Low fat yogurt has calcium content of 183mg per 100g serving and 415mg per cup. Skim milk has 306mg of calcium per cup and whole milk has 276mg of calcium per cup.

The health benefits provide by calcium may greatly enjoy by eating foods rich in calcium than taking supplements alone. So, it is much better to have an intake of calcium-rich foods and calcium supplements to maintain the sufficient amount of calcium needed by our body.

Posted in: almonds, cheese, Food and Nutrition, foods rich in calcium, milk, sesame seeds, tofu, yogurt and dairy products