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Consuming high-calcium foods is very good for maintaining he althy bones and teeth. With adequate calcium intake, your risk for osteoporosis will be lower. Know what foods are rich in calcium, so that your daily calcium needs can be met
Calcium is one of the important nutrients for the body. In addition to he althy bones and teeth, calcium also plays an important role in maintaining a he althy heart, improving blood flow, and maintaining muscle and nerve function.
These various benefits can be obtained if the daily calcium needs are met properly. The following is the daily calcium adequacy rate recommended by the Indonesian Ministry of He alth:
- 200 mg for babies aged 1–5 months
- 270 mg for babies aged 6–11 months
- 640 mg for children aged 1–3 years
- 1,000 mg for children aged 4–9 years and adults
- 1,200 mg for teenagers and the elderly
- 1,400 mg for pregnant and lactating women
Various High Calcium Foods
To meet your daily calcium needs, you can eat the following high-calcium foods:
Cow's milk and goat's milk are the best sources of calcium from dairy products. In addition, the calcium in milk, both evaporated and fresh milk, is generally more easily absorbed by the body.
Calcium content in 1 cup of cow's milk can reach 275–350 milligrams, while the amount of calcium in a cup of goat's milk is estimated at 330 mg.
This amount is equivalent to about 27–35% of the recommended daily calcium requirement. Apart from being a source of calcium, milk is also rich in protein, vitamin A, and vitamin D.
All types of yogurt, especially low-fat yogurt, are good sources of calcium for the body. In 1 serving or the equivalent of 250 grams of yogurt, there are approximately 260 milligrams of calcium. This amount can already meet about 25% of the daily calcium requirement of adults.
In addition, yogurt also contains good bacteria or probiotics that are useful for maintaining body metabolism and he althy digestion. Yogurt is also good for consumption to reduce the risk of type 2 diabetes and heart disease.
Almost all types of cheese are high-calcium foods. However, compared to other cheeses, parmesan cheese is generally higher in calcium.
In 30 grams of parmesan cheese, there are about 330 mg of calcium or the equivalent of 33% of the recommended daily intake of calcium for adults.
4. Green vegetables
Spinach, radish, mustard greens, okra, broccoli, and bok choy are green vegetables that contain lots of calcium. However, some of these high-calcium foods contain oxalates. Oxalate can inhibit the absorption of calcium by the body.
Therefore, in order to keep your calcium intake fulfilled, you also need to eat other high-calcium foods, apart from vegetables.
Seafood such as sardines, tuna, anchovies, and salmon are also rich in calcium. In addition, this type of fish also contains protein and omega-3 fatty acids which are good for heart, brain and skin he alth.
6. Nuts and seeds
Other high-calcium foods are nuts and seeds, such as peanuts, lentils, soybeans, almonds, chia seeds, and sesame seeds. In addition to calcium, nuts and seeds are also rich in other nutrients, such as fiber, protein, iron, zinc, folate, magnesium, and potassium.
Processed foods made from soybeans, such as tofu, tempeh, and natto, are also high-calcium foods. This food is even one of the best sources of calcium for people on a vegetarian diet.
7. Calcium fortified foods
Some examples of calcium-fortified foods are cereals, breads, and oatmeal. Make sure you read the packaging label to make sure the product is a calcium-fortified food product.
In addition to consuming high-calcium foods, taking calcium supplements can also be an option to meet your daily calcium needs, especially if you don't get enough calcium from your diet or you suffer from osteoporosis.
However, make sure you consult your doctor first before taking calcium supplements. This is important so that the doctor can determine the dose of calcium supplements according to your condition. In addition, the doctor can also suggest other high-calcium foods that you can consume.