Calcium rich food is essential for maintaining the necessary level of bone mass to support the structures of the body.
The food that you eat can affect your bones. Learning concerning the foods that are rich in calcium, vitamin D and other nutrients which are important for your bone health and overall health can help you make healthier food choices every day.
Focus on eating from a wide-range of calcium-rich foods for stronger bones. Not only is organic, food-based calcium much safer, but it also contains many other nutrients that will benefit your general health and well-being.
While the amount you’ll need depends on various factors, everyone is able to benefit from eating calcium-rich foods, limiting foods that deplete calcium, and becoming enough magnesium and vitamins D and K-nutrients which help calcium do its job.
Meat and other high protein foods
It’s important to get enough, but not too much protein for bone health and overall health. Many older adults do not get enough protein in their diets which may be harmful to bones. However, special high protein diets which contain multiple servings of meat and protein with each meal may also cause the body to lose calcium.
Eat tons of vegetables
Most vegetables are rich in bone-building nutrients like calcium and magnesium. Leafy greens and vegetables in the cabbage family are also particularly high in vitamin K. Eat several servings of veggies every day and aim for lots of variety throughout the week.
Soy products are a rich supply of Vitamin D. If you are highly deficient in Vitamin D, it may be a good idea to replace diary products with soy for sometime. Dairy provides you with only calcium while soy gives you both nutrients necessary for good bone health.
Like beans, wheat bran contains high amounts of phytates which can prevent your body from absorbing calcium. However, unlike beans 100% wheat bran may be the only food that appears to reduce the absorption of calcium in other foods eaten at the same time. For example, when you have milk and 100% wheat bran cereal together, your body can absorb some, although not all, of the calcium from the milk.
While beans contain calcium, beans contain magnesium, fiber and other nutrients, they’re also high in substances called phytates. Phytates hinder your body’s ability to absorb the calcium that is found in beans. You can reduce the phytate level by soaking beans in water for many hours and then cooking them in fresh water.
Sesame seeds are often added to the crusts of buns and breads, as well as ground up to maketahini and hummus. Though it is hard to imagine eating huge amounts of sesame seeds, one tablespoon of unhulled sesame seeds contains nearly 10mg of calcium. Sesame seeds are also the highest dietary source of magnesium which is required in a 2:1 ratio with calcium to make strong bones.
Eating foods which have a lot of salt (sodium) causes your body to lose calcium and can lead to bone loss. Attempt to limit the amount of processed foods, canned foods and salt put into the foods you eat each day. To learn if your food is high in sodium, consider the Nutrition Facts label. whether it lists 20% or more for the % Daily Value, it’s high in sodium. Aim to get 2,400 mg or a smaller amount of sodium per day.