Curaprox has collected 5 foods that are high in calcium. which is a nutrient that plays an important role in making teeth and strong bones Let’s see what’s there!
1. Milk and milk products
We already know that Milk and dairy products It is a food that is high in calcium. Cow’s milk has a high calcium content of 204.67 milligrams per 200 milliliters of cow’s milk, so it is beneficial in helping to nourish bones and teeth very well. Including being an important mineral in various work processes of the body, drinking milk that benefits the body should choose to drink plain milk โปรโมชั่น ufabet rather than flavored milk. Choose a less sweet type or no sugar added.
As for dairy products, such as cheese, they have an abundance of calcium that helps strengthen bones. For example, Just 100 grams of cheddar cheese contains 710 milligrams of calcium. The cheese is also rich in protein and vitamin D, which are good for bone mass. It also greatly reduces the risk of osteoporosis.
Meat that can be eaten with the whole bone
Meat that can be eaten with the whole bone, such as small fish and small animals that can be eaten with either the bone or the shell, such as minnows, white scale fish, blackfish, canned sardines, etc., are another excellent source of calcium. Because eating just 100 grams of small fish can get up to 537 milligrams of calcium. In addition to getting calcium, eating meat that can be eaten with the bones also has many other benefits, especially for the elderly. Because it is easily digested food After eating, it’s not too heavy on the stomach. Including being low in fat, there is no need to worry that it will affect your health.
Grains
Grains such as beans, poppy seeds (both white and black sesame), parsley seeds, chia seeds, etc. It is another high calcium food that helps strengthen bones and teeth very well. It is also a food that can be eaten on its own or paired with various foods. You can eat it like soup, porridge, American breakfast, etc. But let me warn you a little bit. Should be eaten in moderation. It is recommended to consume 30-60 grams per day as it may cause negative effects on health such as abdominal discomfort. Causes malnutrition if you can only eat grains, etc.
green leafy vegetables
For anyone who has a milk allergy Including not wanting to eat meat such as fish or shrimp. Eating green leafy vegetables also provides the body with calcium. Each type of green leafy vegetable provides different amounts of calcium, but today’s 12 types of vegetables are the 10 types of green leafy vegetables that are known to be the highest calcium foods (in 100 grams). Let’s take a look. What types of green leafy vegetables are ranked as follows?
- Kaffir lime leaves are high in calcium, 1,672 milligrams.
- Chaplu leaves are high in calcium, 600 milligrams.
- Vegetables are high in calcium, 580 milligrams.
- Bai Yo leaves are high in calcium, 470 milligrams.
- Young tamarind pods are high in calcium, 420 milligrams.
- Khae shoots are high in calcium, 400 milligrams.
- Mimosa is high in calcium, 390 milligrams.
- Basil leaves, neem shoots, and spinach are high in calcium, 350 milligrams.
- Basil leaves are high in calcium, 336 milligrams.
- Kale is high in calcium, 245 milligrams.
Fruits and juices
For those who don’t like to eat vegetables Eating fruit is one way to get high calcium in your body. It is eaten from fresh fruit. Or you can squeeze it out into juice to drink to quench your thirst and make you feel refreshed during the day. There are many types of fruits that are high in calcium. Whether it is…
- Papaya is a fruit that has approximately 20 milligrams of calcium per 100 grams of papaya. It is also a fruit that helps with the digestive system. Makes the intestines cleaner as well.
- Bananas: 100 grams of bananas contain 26 milligrams of calcium. Bananas also provide vitamins. Including various iron which is an important part in building bone mass more efficiently
- Oranges are fruits known for their high vitamin C content. But in addition to vitamin C Oranges also contain calcium. 100 grams of oranges have approximately 40 milligrams of calcium. So if you want both vitamin C and calcium, as well as low calories. Eating oranges is another good choice.
- Kiwi is one of the high calcium fruits. And also has vitamins Including many minerals such as fiber, helping the entire digestive system. and strengthen bones, etc. In 100 grams of kiwi there is approximately 34 milligrams of calcium, so you can eat kiwi as an alternative food to get calcium as well.
- Figs are fruits that are high in calcium, both eaten fresh or dried. 100 grams of fresh figs contain 35 milligrams of calcium. Dried figs contain up to 162 milligrams of calcium, thus helping to nourish bones. and strong teeth. It is also beneficial in helping to maintain muscle function. It also helps keep the heart beating steadily.