Beans And Lentils
Beans and lentils have been touted as a superfood for years, largely due to their high fiber content. However, they’re also good sources of calcium – one cup provides about 334mg of the nutrient – that’s 34 percent of your daily value. It should be noted, however, that the calcium in beans and lentils is harder to absorb than other kinds so you may want to eat these foods with a food rich in vitamin D or take a supplement if you don’t get enough sunlight. Also, keep in mind that beans and lentils are high in both starch and sugar so they should be eaten in moderation. If you do decide to try baked beans or split pea soup, you’ll find that they’re also good sources of calcium – a portion of either provides about 30mg of the nutrient.
Oranges
Oranges are a great source of vitamin C, potassium, and fiber, but they’re also a good source of calcium. One medium orange provides about 60mg of calcium – that’s 7 percent of the daily value. Oranges make a great snack or addition to your breakfast or lunch routine. You can also use orange juice as a way to get more calcium into your diet – just be sure to check the label to make sure that it is fortified with calcium. Oranges are also a good source of pectin, which is great for your heart.
Spinach
Like collard greens, spinach is very high in calcium. However, there’s a catch – per calorie, you don’t get as much of the nutrient from this leafy green. This means that if you’re looking to increase your calcium intake, it may be better to rely on other high-calcium foods. However, for those watching their weight or counting calories, spinach provides a good way to sneak calcium into your diet – half a cup contains about 85mg of the nutrient and only has about 35 calories. This means that you can eat plenty of spinach without blowing your calorie budget for the day.
Milk
While not all types of milk contain a good source of calcium, drinking milk is a great way to get it into your diet. On its own, one cup of low-fat or skim milk provides about 300mg of calcium – that’s 30 percent of the daily value. Low-fat cheese and yogurt are also good sources of calcium – half a cup contains about 240mg and 230mg, respectively. Cheese does have more calories than plain yogurt, however, so keep this in mind if you’re watching your weight.
Sardines
Fish is often lauded as a superfood due to its high content of omega-3 fatty acids. But did you know that sardines are also a good source of calcium? In fact, one can of sardines contains about 325mg of the nutrient – that’s more than a third of the daily value. They’re also a good source of protein and vitamin D. If you’re not a fan of sardines, other oily fish such as salmon and tuna are also high in calcium. Also, don’t forget to eat the bones – they are a good source of calcium too!
Cheese
Many kinds of cheese are high in calcium, but if you’re looking for a low-fat source of the nutrient, cottage cheese is the way to go. One cup provides about 180mg of calcium – that’s 18 percent of your daily value. However, it also has more sugar than hard cheeses so should be eaten in moderation. If you do choose hard cheese as opposed to cottage cheese, Swiss and cheddar are both good choices – one ounce contains about 7 percent of your daily value. Cottage cheese makes an excellent accompaniment to fruit or toast while hard cheeses can be added to sandwiches or salads.
Conclusion
There are many foods that are high in calcium and can help you meet your daily needs. Try incorporating some of these into your diet to make sure you’re getting enough of the nutrient. If you’re not a fan of dairy products, don’t worry – there are plenty of other foods that will help you reach your goals. Just be sure to read the labels carefully to find out how much calcium each food contains. And if you still need more, consider taking a supplement. Calcium is an important nutrient for keeping your bones healthy, so it’s important to make sure you’re getting enough of it.
