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Milk is touted as the secret to healthy and strong bones. And that’s why we try to drink it every day. But have you ever thought if it’s enough for your bones? Well, according to an expert, it’s not! And you need to look out for more ways to include calcium in your daily diet. If you really wish for strong bones, we are going to reveal some calcium-rich foods which can keep your bones healthy and deliver many other health benefits.
Health Shots spoke to Roopshree Jaiswal, Consultant – Dietitian/Nutritionist, Motherhood Hospitals, Mechanic Nagar, Indore, to find some best calcium rich sources and can fulfill the daily needs of your body in order to build strong bones.
Jaiswal said, “Calcium is the mineral that is the most abundant in our body and makes up much of our bones and teeth. It also plays a role in heart health and muscle functions. Though milk is often hailed as the best source of calcium, just depending on milk to make your bones stronger is certainly not enough. You should also look at other food items that are rich in calcium for stronger bones.”
By now, most of us are already aware of the magic that seeds can do! When it comes to fulfilling the calcium intake, many seeds are rich in calcium and provide other essential nutrients. You can consume seeds such as poppy, sesame, celery, and chia seeds as they are packed with calcium. These seeds also have proteins and healthy fats in them and are great for maintaining overall health.
There are a number of greens that are healthy and can be added to your diet. Jaiswal said, “You cannot go wrong when it comes to leafy green veggies. These are incredibly healthy, and many are great sources of calcium. Leafy veggies like Kale, spinach, and collard greens (Haak saag) are extremely nourishing, and healthy and will help you strengthen your bones.”
Almonds are a great snack that not only contain calcium but also healthy fats, fiber, magnesium, and vitamin E. Just grab a handful as an afternoon snack and you will start seeing the benefits in your overall health. Eat them solo and do not pair them with some other nuts or any other food.
If you are a non-vegetarian, sardines can be a great option. Thanks to their edible bones. They are rich in high-quality protein and omega-3 fatty acids making them a great choice for the heart, brain, skin, and bones. Oh, and did we also mention they’re some of the best calcium rich foods?
You can also enjoy fishes like mackerel, and salmon as they have a very high calcium content.
Most cheese varieties are incredible sources of calcium. Plus, our bodies absorb the calcium in dairy foods more easily than from plant sources. Cheese can be a tasty option to get your dose of calcium, but you should remember that full fat cheese is high in calories and saturated fats as well. Therefore, consume cheese in moderation.
Your daily calcium needs can be met with fortified foods like cereals. Remember to choose a cereal that has as little sugar as possible. Top your cereal with some fresh fruit and milk and you have got yourself a tasty treat rich in calcium.
Since it is derived from cow milk, whey protein powder is another rich source of calcium. While selecting a brand make sure to avoid ones that contain too much sugar and artificial sweeteners. You can add your scoop of whey to smoothies, pancakes, etc, and get creative to get that dose of calcium needed.
* Butternut squash
* Sweet potatoes
* Soya beans