Fitness

Foods rich in calcium

Some foods can provide the calcium your body needs. The elderly and children are the most important age groups that need to consume these foods rich in calcium.

When you think about calcium-rich foods, milk and dairy products are probably the first thing that comes to mind. Although milk is essential for healthy bones (a cup of milk contains 280 mg of calcium), dairy products cannot always be used. In this article, we are going to introduce 10 plant foods that contain calcium:

1- Bok choi cabbage:

Calcium: 79 mg per half cup of bok choy

The green or white stems of this cabbage remain crunchy even when cooked. This cabbage is rich in calcium, vitamin C and antioxidants. Bok choi is often found in Asian cuisine.

2- Beetroot leaves

Calcium: 82 mg per half cup of cooked beets

Beet is usually known for its dense root, but its leaves also taste good and are rich in nutrients such as calcium and compounds such as betaine, which help better blood flow.

3- Almonds:

There are 82 mg of calcium per 28 grams of almonds. Among nuts, almonds are rich in protein, healthy oils, B vitamins and other minerals such as calcium. Almonds roasted in healthy oil have more calcium than raw almonds. You can sprinkle sliced ​​almonds on salads and other foods.

4- Pinto beans:

Calcium: 86 mg per half cup of cooked pinto beans

Pinto beans are a good source of protein, folate, fiber and minerals such as calcium. You can use it cooked in your salads and dishes.

5- Cabbage:

Calcium: 90 mg for half a cup of cooked cabbage

This cabbage, like other cabbages in this family, can add calcium, antioxidants and needed vitamins to people’s diet.

6- White beans:

Calcium: 96 mg for half a cup of cooked white beans

These beans can be easily included in the diet. White beans contain protein, calcium and fiber. You can use them in soups, sandwiches or other dishes.

7- Taro root:

Calcium: 102 mg per half cup of cooked taro root

Taro root is similar to white potato and has a lot of calcium.

8- Nightingale:

Calcium: 106 mg per half cup of cooked beans

These beans can also be a good source of calcium. You can fry it with carrots, celery, onions and garlic.

9- Selma plant:

Calcium: 114 mg per half cup of cooked leeks

This plant has a good taste and is rich in calcium and protein as well as vitamins A and C. Salma tere is one of the eight weeds that can be consumed.

10- Cactus fruit:

Calcium: 122 mg per half cup

It will taste good when cooked. You can cut it into strips and squares and use it in your tacos. This plant has many minerals such as magnesium and calcium and helps regulate blood sugar.
Source: Health magazine

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