Up your calcium intake!

Up your calcium intake!

Maintaining a healthy calcium level is essential.  A massive 99% of your body’s calcium is in your bones and teeth. Before adulthood, your body requires a regular intake of calcium. It is constantly rebuilding and strengthening your bones. 

What is calcium?

According to Medical News Today,  it is a nutrient that all living organisms need. This includes humans. It is the body’s most abundant mineral! It is commonly recognised as vital for bone health.

Calcium does build and maintain strong bones, and most of the body’s calcium is in the bones and teeth. It is also necessary for maintaining healthy brain and body communication. It is important for muscle movement and cardiovascular function.

This means that calcium keeps your heart functioning. It also fires signals to contract your muscles and keep moving. 

Milk is a good source too. However, those who are dairy-free, have options! There are many foods that don’t include milk, cheese and yoghurt and are still calcium-rich. 

Seeds have calcium!

Seeds are high in calcium. They are tiny nutritional powerhouses. Seeds such as poppy, sesame, celery and chia seeds are filled with it

Seeds also consist of protein and healthy fats (just for the record!). Chia seeds, specifically, are rich in plant-based omega-3 fatty acids. 

Cheese

According to Healthline, of all the cheeses to consume, Parmesan cheese has the most! Soft cheeses tend to have less calcium. Your body absorbs it from dairy products easier than from plant-based sources. But that doesn’t mean that vegans and vegetarians need to consume dairy. Just consume more plant-based options and supplements in tandem.

Cheeses filled with protein include cottage cheese. Hard cheeses are lower in lactose. It is easier to digest for people with lactose intolerance. 

Dairy may have more health benefits. According to a study, cheese may lower the risk of heart disease. 

Yoghurt

Yoghurt is not only a source of calcium. Some yoghurts are rich in live probiotic bacteria. 

Low-fat yoghurt may have a higher amount of calcium. Greek yoghurt is high in protein. It has less calcium than regular yoghurt. 

A study linked eating yoghurt to overall diet quality. This improved their metabolic health. 

Sardines and canned salmon

Sardines and canned salmon are full of calcium. Their edible bones provide a large amount of calcium. 

The two oily fishes provide high-quality protein. They also consist of omega-3 acids. These are good for your heart, brain and skin. 

Seafood can contain mercury. Small fish, such as sardines, have a low level of mercury. Sardines and salmon are high in selenium. Selenium is a mineral that prevents and reverses mercury toxicity. 

Beans and lentils have calcium for vegans!

Both lentils and beans are high in fibre. They are also high in protein and micronutrients. 

Beans and lentils are also full of iron, zinc, folate, magnesium and potassium. There are varieties of beans and lentils with decent amounts of calcium. Winged beans are packed! White beans are also a good source.

Beans are credited as one of the reasons why plant-rich diets are healthy. Research has suggested that beans can reduce your risk of type 2 diabetes. 

Diabetes is is a chronic medical condition. Glucose levels build up in your bloodstream. The hormone insulin helps move the glucose from your blood into your cells, where it’s used for energy. Diabetics need assistance with this process – they take synthetic insulin to mimic the natural process.

In type 2 diabetes, explains Healthline, your body’s cells aren’t able to respond to insulin. 

Uncontrolled type 2 diabetes leads to chronically high blood glucose levels, causing several symptoms and potentially leading to serious complications.

Almonds have calcium!

Almonds are a pretty great source for your daily requirements of most nutrients. They have the highest amount of calcium than all nuts. Almonds are also a good source of magnesium, manganese and vitamin E. 

Eating nuts may lower your blood pressure. It may also reduce body fat and risk factors leading to metabolic disease. 

Whey protein is a great supplement!

Whey protein can be found in milk. It has been studied because of its health benefits.  It is also a protein source and quickly digested amino acids. 

Whey-rich diets have been linked to weight loss and improving blood sugar control.

Leafy greens are a great source 

Some leafy greens are high in calcium. Dark, leafy greens are very healthy. The greens which contain calcium are collard greens, spinach and kale. 

Some variants of leafy greens are high in oxalates. Oxalates are naturally occurring compounds. They bind to calcium and make calcium unavailable to your body. Spinach is a leafy green that has oxalates. 

Rhubarb has it too!

Rhubarb is packed with fibre. It also contains vitamin K, and small amounts of other vitamins and minerals. Rhubarb has prebiotic fibre too. This promotes healthy bacteria in your gut. 

Rhubarb is high in oxalates. Most of its calcium is not absorbed because of the oxalates. 

Fortified foods have it built-in 

Fortified foods consist of it too. Cereal, for example, has loads of it before milk is even added. 

Your body is unable to absorb too much at once. It is best to spread your calcium intake throughout the day.

Flour and cornmeal may also contain calcium. Loaves of bread, tortillas and crackers can consist of high amounts because of the fortified flour and cornmeal.

 

Get professional care!

Affinity Dental has three tiers of dental insurance to choose from. Each option covers certain specialist work too. Call us and find out which option is best for you and your family. 

If you need to find an Affinity Dental approved dentist in your area, click here. 

 

If you would like to leave a comment

CLICK HERE