Calcium is needed for almost every function in the body. Calcium cannot be produced by the body. Calcium must be included in both diet and supplements so that your body can properly absorb it. Additionally, calcium can be found in many medications, including antacids. Include calcium-rich foods in your diet, avoid foods that deplete calcium, and get enough magnesium and vitamins D and K to support calcium function.
Your doctor will always advise you to include high calcium foods in your diet. So here are five calcium-rich foods that you must include in your diet:
1. Dairy Products
Calcium is abundant in dairy products such as milk, yogurt and cheese, and these foods are also often the best sources of calcium absorption. Plant-based and fortified foods do not absorb calcium as efficiently.
Dry roasted soybeans are good sources of calcium. They are an excellent source of calcium for vegetarians as one-half cup contains about 119 milligrams of calcium.
3. Green Leafy Vegetables
Leafy green vegetables, such as collard greens, spinach, and kale, are very nutritious and many of them are high in calcium. Oxalates, which are naturally occurring substances that bind calcium and limit its absorption, are abundant in leafy greens like spinach.
Almonds are all rich in calcium, fatty acids, vitamin E, antioxidants and proteins. They aid in bone development, maintenance of heart health and cognitive enhancement. Almonds should be consumed in limited quantities as they are high in lipids and calories.
5. Figs and other fruits
Raw and dried figs are packed with fiber, antioxidants, and protein, along with lots of calcium. Oranges and papayas are two additional fruits that are high in calcium.