Welcome to well health tips in hindi wellhealth, where we’re about to reveal the secrets to unlocking a happier and healthier life. In this fast-paced world, taking care of our well-being often takes a backseat. But fear not, because today we bring you essential well health tips that will not only transform your physical and calcium state but also uplift your spirits. Get ready to embark on a journey towards holistic wellness as we dive into practical strategies that will nourish your body, mind, calcium and soul. So grab a cup of tea, sit back, and get ready for some life changing advice about calcium in healthy body that will leave you feeling rejuvenated and inspired! Here are some other delicious options to get calcium.
Calcium: Why Is It Needed?
In the human body, calcium plays an essential role in building strong bones and teeth as well as in maintaining healthy muscle function. It controls muscle contractions, including your heartbeat.
Do you need a certain amount of calcium every day?
For adults ages 19 to 50, the upper limit of calcium is 2,500 mg per day. For those age 51 and older, the upper limit is 2,000 mg per day.
The first thing that comes to mind when we think of calcium is cow’s milk. Undoubtedly, cow’s milk is an excellent source of calcium, providing 309 mg or 24% of your daily value in one cup (8 fluid ounces).
Those with lactose intolerance or vegan diets that restrict the consumption of animal products may not be able to consume milk. The following foods are delicious alternatives to milk for those who cannot consume it or who want calcium-rich foods to add to their diet.
Alternatives to milk that are delicious
Cow’s milk contains 123 mg of calcium per 100ml cup (103 grams) (source: USDA).
Almonds contain 254 mg of calcium per 100 grams.
One cup of almonds contains more calcium than one cup of cow’s milk, and can be eaten as a snack or added to salads, smoothies or baked goods. For people with lactose intolerance, almond milk is a best choice. Also, almonds are rich in vitamin E, which is important for maintaining healthy skin and eyes.
The second is broccoli
Calcium content of 100 grams of broccoli is 46 mg.
Not a big fan of broccoli? After learning about its health benefits, you might want to include it in your plate. Broccoli is a great source of calcium and also rich in vitamin C, vitamin K, and folate. By eating broccoli on a daily basis, your body can have a higher level of calcium. There are many delicious dishes you can make with broccoli, such as Broccoli Paratha and Broccoli Salad.
The third item is tofu
Tofu contains 350 mg of calcium per 100 grams.
Since tofu is a high-protein food, it is often used as a meat substitute in vegetarian and vegan diets. Aside from protein, tofu is also rich in calcium and has more calcium than milk. By preparing delicious tofu meals at home, you can boost your calcium intake and keep your teeth and bones healthy.
Orange juice fortified with vitamin
Calcium content of 100 grams of fortified orange juice is 115 mg.
You can make orange juice at home or buy it from a store or supermarket if you don’t have time if you don’t like milk. If you don’t like milk, fortified orange juice is an alternative. To avoid excessive sugar consumption, choose orange juice with little or no added sugar.
Cheese, especially mozzarella
The amount of calcium in 100 grams of mozzarella cheese is 505 mg (source: USDA).
A glass of milk contains less calcium than 100 grams of mozzarella cheese. In addition to supporting digestion and the immune system and fighting inflammation, some fresh mozzarella may contain beneficial bacteria, also known as probiotics. You can add it to your favorite pasta, pizza, risotto, or salad or eat it straight up.
Yogurt is the sixth food
Calcium content of 100 grams of mozzarella cheese is 110 mg.
Similarly to milk, plain curd is also a good source of calcium. In fact, plain curd contains more calcium than milk per serving. You can always make plain curd taste good by adding fruits to it. Try yogurt with fruit if you’re looking for convenience. Choose yogurts without added sugars or sweeteners for healthy choices.
Vegetables in green form
In 100 grams of kale, 250 milligrams of calcium are contained. Kale is a high-calorie, nutrient-dense green leafy vegetable rich in calcium and essential vitamins. Additionally, kale is a good source of vitamin K, which is essential for bone health and aids the body’s absorption of calcium. Some other green vegetables also provide calcium.
Additionally, spinach and chard contain oxalates, which bind with calcium and render it inaccessible to our bodies.
Beans in white
The white bean, also known as navy bean, is a good source of calcium and fiber. One cup of white beans make more calcium than a cup of milk.
The beans can easily replace milk in dishes such as bean curry, bean soup, bean salad, etc.
It is not enough to consume calcium alone
If you want to absorb calcium, it’s not just about the calcium content in your food – it’s about how readily you can get that calcium into your body. That’s why even though spinach has more calcium, it’s not as bioavailable, so it’s not as good for you. Your diet is unlikely to contain much calcium from it.
In order to absorb calcium, your body also needs vitamin D from your diet or from sunlight exposure.
We do not take responsibility for any of the information in this content, including advice. Always hire a specialist or your own doctor for more information.