Nutrition in USA: calcium-rich foods!
Cow’s milk is generally the first food that springs to mind when thinking about calcium-rich foods, and there’s no doubt that it is a fantastic calcium source.
The U.S. Food & Drug Association (FDA) says that 1 cup, which is around 8 fluid ounces, of low-fat milk has 314 milligrams of calcium, or 24% of your daily value (DV) for this amazing vitamin.
The National Institutes of Health (NIH) states that calcium is essential for the development and maintenance of strong bones and teeth, as well as the normal function of the heart, nerves, and muscles.
However, if you don’t like cow’s milk, you’re allergic, or you don’t consume dairy, there are many other calcium-rich foods you could add to your diet. Keep reading to discover some amazing sources of this nutrient!
1. Whole almonds
If you love snacking on nuts and seeds, you’re going to love this because almonds are one of the most delicious calcium-rich foods. A cup of this tasty nut contains around 385 mg of calcium, which is 30% of your DV.
Consuming whole almonds will not only help you keep your teeth and bones strong, but it will also keep your hair and nails healthy and shiny, and your skin glowy, soft, and clear.
Moreover, they’re also rich in vitamin E, healthy fats, magnesium, and fiber, which are important for keeping your brain and other organs healthy and strong. Even though this is one of the best calcium-rich foods, it is important to keep in mind that 1 cup is more than a typical serving size.
Eating a handful of almonds as a snack will keep your hunger levels in check, and 1 ounce of this crunchy nut will provide your body with 13 g of healthy mono- and poly-unsaturated fats. These nutrients will help your body decrease your LDL cholesterol levels (the bad ones) and also reduce your risk of getting heart disease.
2. Oat milk
If you’re looking for dairy-free calcium-rich foods, oat milk is one of the best sources! 1 cup of this delicious beverage contains 350 mg of calcium, which is 27% of your DV.
This beverage has calcium carbonate added during the fortification process, which fuels your body with all the right nutrients. While you can make your own oat milk at home by putting oats with honey and water in a blender and then rinsing the pulp, the one found in grocery stores might contain more calcium due to fortification.
However, as rich as this beverage is in calcium, it doesn’t contain that much protein, only 3 g per cup, so it’s important to consume other foods that will fuel your muscles.
If you’re looking for a delicious almond milk that contains lots of calcium and vitamin D, check this one out! It tastes amazing, has a subtle vanilla aroma, and is great in your morning coffee!
3. Canned sardines
Do you love eating canned sardines? If not, you should start adding them to your diet because they’re one of the healthiest calcium-rich foods. 3.75 ounces of canned sardines with oil and bones contain as much as 351 mg of calcium, which is 27% of your DV.
Another reason why sardines are amazing for your body and brain is because they’re rich in omega-3 fatty acids, which keep your eyes, heart, brain, and muscles healthy. Consuming canned sardines will also nourish your body with vitamins D, B12, and E, magnesium, iron, and zinc.
If you’re scared that you’ll eat those tiny bones, don’t worry, because they’re completely softened in the canning process, and they will also add some extra calcium. Add these to pasta, salads, and toasts in the morning, and you’ll have energy all day.
4. Firm tofu
Do you like eating tofu? I hate it, but I know it is one of the calcium-rich foods, and this thought convinces me to add it to my diet. 1 cup of firm tofu contains no less than 506 mg of calcium, which is 39% of your DV.
The amount of calcium this dairy-free cheese contains is increased by the addition of calcium sulfate, an ingredient used to solidify soymilk to make tofu. However, not all tofu is made with this addition, and that depends on the type of product you get as well as the country in which it’s produced.
In some parts of the world, firm tofu contains potassium chloride, magnesium chloride, or magnesium sulfate. To make sure that the product you get is good for your health, you should read the nutritional facts panel and always get one that contains around 500 mg of calcium per cup.
This food is a great source of protein for vegetarians and vegans, and it is low-fat and cholesterol-free. Cut it into cubes or thin slices and add it to sushi, soups, stews, sandwiches, and stir-fries for extra nutritional value.
How many calcium-rich foods do you eat daily? Which one of these calcium-rich foods is your favorite? Leave a comment below and let us know!
5. Almond milk
Almond milk is one of the tastiest dairy-free milks and also one of the best calcium-rich foods. Drinking a cup of this healthy beverage can fuel your body with 449 mg of calcium, which is 35% DV.
You can make this drink at home using filtered water and ground almonds, but getting it from the grocery store might be a better alternative because it’s usually fortified with calcium carbonate, which is a wonderful mineral found in limestone.
Keep in mind that while almond milk will make your coffees, smoothies, and tea creamier, it doesn’t have that much protein, as opposed to soymilk and cow’s milk.
If you want to get this beverage from the store and enjoy all those amazing health benefits, check out the label to make sure that your drink is fortified with calcium.
6. Mozzarella cheese
If you love cheese, you’ll be pleased to discover that mozzarella is one of the creamiest and best calcium-rich foods. 1.5 ounces of this tasty cheese will give you 333 mg of calcium, which is 26% DV.
Eating fresh mozzarella has other health benefits for your body too, thanks to the fact that it contains healthy bacteria, meaning probiotics. These will help your digestive and immune systems, and they will help your body fight against inflammation in the body.
You can pair this amazing cheese with risotto, pasta, salads, or pizzas, and it will taste amazing. You can also eat it plain if you’re in the mood for a savory snack that is packed with protein, calcium, and other nutrients.
7. Canned salmon
Do you love eating fish? If the answer to this question is yes, go ahead and add that juicy canned salmon to your diet because it’s wonderful for your body.
Besides that, this is one of the best calcium-rich foods and is packed with protein, omega-3 fatty acids, selenium, B vitamins, and potassium. Consuming 5 ounces of canned pink salmon and bones will fuel your body with 312 mg of calcium, which is 24% DV.
Just like canned sardines, adding canned salmon to your diet means that you’ll receive lots of vitamin D and calcium due to those completely softened and edible bones.
You can eat salmon on toast, with avocado or eggs, in pasta, pizzas, salads, or paired with quinoa, brown rice, mashed potatoes, or anything you’d like.
If you enjoyed reading this article about calcium-rich foods and you’d like to check out something else from us, click here: 14 Delicious and Healthy Avocado Recipes Other Than Guacamole