If You Want Easily Lose Weight Follow These Top 11 Calcium-Rich Foods : Nutritionist Food

What gives your backbone its strength? What helps your muscles contract and relax while doing those squats with weights? And what carries that quick reflex signal when you touch something piping hot? The answer to all these questions is just one – calcium. This article will tell you about the importance of calcium and also list various calcium-rich foods. You will also get to know what happens if your body is deficient in calcium. Scroll down to get started.Superfoods are like superheroes. They combat and solve every darn problem! So, if you are losing your mind but not losing weight, turn to these 31 superfoods. The fat burning phytochemicals, like antioxidants, in these foods aid fast weight loss without putting your health at risk. Also, consuming these will make 90% of your health problems disappear. But, unfortunately, you cannot find these foods labeled as ‘superfoods’ in the market. So, here’s your guide to choosing the best superfoods for weight loss.

Top 11 Calcium-Rich Foods

Dairy Sources Rich In Calcium

1. Milk

Top calcium-rich foods - Milk

Milk tops the list of calcium-rich foods and is one of the most common and cheapest sources of the mineral. A cup of whole milk has about 276 mg of calcium along with 249 IU of vitamin A and 97.6 IU of vitamin D.

Although it has 7.9 g of total fat, whole milk is your go-to for most calcium deficit cases.

There are many fortified options available in the market, such as:

  • Non-soy milk (imitation): A cup contains 200 mg calcium, 495 IU vitamin A, and 4.9 g total fat.
  • Low-fat, protein fortified milk: A cup contains 349 mg calcium, 499 IU vitamin A, and 2.9 g total fat.
  • Skim milk with non-fat milk solids and vitamin A: A cup contains 316 mg calcium, 497 IU vitamin A, and 0.6 g total fat.

If you are a vegan or lactose-intolerant, explore other milk variants like soy milk almond milk, rice milk, and coconut milk.

2. Cheese

This versatile ingredient is my personal favorite and has a lot to offer – protein, vitamins, phosphorus, zinc, and, of course, calcium. There are above 100 varieties of cheese used around the world. Let me list down a few of them with their calcium content here:

CHEESE CALCIUM (PER CUP OF SERVING)
Cheddars 952 mg
Camembert 954 mg
Feta 739 mg
Fontina 726 mg
Mozzarella 566 mg
Parmesan (grated) 1109 mg
Swiss 1044 mg
Port de Salut 858 mg
Ricotta 509 mg
Roquefort 563 mg

This proves that you can dig into loads of cheese on a daily basis.

A word of advice: Make an informed decision and create a balanced diet using these cheese varieties.

3. Yogurt

Whole milk yogurt is another calcium booster that has vitamins A and C, proteins, potassium, phosphorus, and good fats.

One cup (250g) of yogurt has about 296 mg of calcium and 243 IU of vitamin A.

It not only provides nutrients but is also rich in gut-friendly microbes like Lactobacillus and Streptococcus that help in digestion, aid the production of certain vitamins, and prevent diarrhea.

Vegetables Rich In Calcium

4. Cruciferous Vegetables (Cabbages)

Top calcium-rich foods - Cruciferous Vegetables (Cabbages)

The Brassicaceae (or Cruciferae) family members are known to have high levels of calcium. Following is the list of widely used and available vegetables of this family with their calcium content.

VEGETABLE CALCIUM CONTENT (PER CUP OF SERVING)
Broccoli 42.8 mg
Chinese cabbage (bok choy or pak choi) 73.5 mg
Cauliflower 22.0 mg
Cabbages 427 mg
Radish 29.0 mg
Wasabi 166 mg
Horseradish 30 mg
Kohlrabi 32.4 mg

5. Legumes And Lentils

Beans and pulses are excellent sources of calcium, protein, iron, zinc, potassium, folate, magnesium, and fiber.

These are available in canned, dry, and fresh forms. You can cook them in multiple ways. A few of them are listed here with the calcium content:

VEGETABLE CALCIUM CONTENT (PER CUP OF SERVING)
Kidney beans 153 mg
Lentils 108 mg
Chickpeas 210 mg
Mung beans 273 mg
Lima beans (raw) 144 mg
Winged beans (raw) 810 mg
Soybeans (raw) 515 mg

6. Green Leafy Vegetables

A few names that pop up on reading this would be spinach, amaranth, collard greens, mint, kale, mustard greens, Swiss chard, and watercress. These leaves contain a lot of vitamins, iron, and oxalates, along with calcium. Given below is the amount of calcium per cup of serving:

VEGETABLE CALCIUM CONTENT (PER CUP OF SERVING)
Spinach 29.7 mg
Kale 90.5 mg
Amaranth 60.2 mg
Swiss chard 18.4 mg
Collard greens 52.2 mg
Watercress 40.8 mg

We have a clear winner, don’t we? Read on to find out more options if you don’t like the greens.

Read the full list here: http://asshealthinfo.com/top-11-calcium-rich-foods-for-quickly-weight-loss/

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