Top Foods for Calcium and Nutrients
dairy Corner :-
1 liter of milk, nutrition values
- Calories: 630
- Water: 900 grams
- Protein: 32 grams
- Sugar: 48 grams
- Fiber: Minimal to negligible
- Fat: 33 grams
- Carbohydrates: 48 grams
500 grams yogurt nutrition values
- Calories: 220-250
- Water: 450 grams
- Protein: 14-18 grams
- Carbohydrates: 20-25 grams
- Sugar: 10-15 grams
- Fat: 8-10 grams
500 grams cheese nutrition values
vegetable corner :-
500 grams kale, nutrition values
- Calories: 150-200
- Water: 450 grams
- Protein: 10-15 grams
- Sugar: 5-10 grams
- Fiber: 15-20 grams
- Fat: 2-5 grams
- Carbohydrates: 30-35 grams
500 grams spinach nutrition values
- Calories: 150-200
- Water: 450 grams
- Protein: 15-20 grams
- Carbohydrates: 20-25 grams
- Sugar: 5-10 grams
- Fiber: 15-20 grams
- Fat: 2-5 grams
500 grams collard greens nutrition values
- Calories: 150-200
- Water: 450 grams
- Protein: 10-15 grams
- Sugar: 5-10 grams
- Fiber: 15-20 grams
- Fat: 2-5 grams
- Carbohydrates: 20-25 grams
500 grams bok choy nutrition values
- Calories: 50-70
- Water: 450 grams
- Protein: 5-10 grams
- Carbohydrates: 5-10 grams
- Sugar: 2-5 grams
- Fiber: 5-10 grams
- Fat: 1-2 grams
Nuts and seeds corner :-
500 grams almonds nutrition values
- Calories: 2800-3000
- Protein: 100-120 grams
- Carbohydrates: 70-80 grams
- Sugar: 10-15 grams
- Fiber: 50-60 grams
- Fat: 200-220 grams
500 grams chia seeds nutrition values
- Calories: 2500-2700
- Protein: 100-120 grams
- Carbohydrates: 100-120 grams
- Fiber: 300-350 grams
- Fat: 150-180 grams
500 grams sesame seeds nutrition values
- Calories: 2700-3000
- Protein: 75-100 grams
- Sugar: 5-10 grams
- Fiber: 20-30 grams
- Fat: 200-250 grams
- Carbohydrates: 50–70 grams
500 grams tahini nutrition values
- Calories: 2800-3000
- Protein: 70-80 grams
- Sugar: 5-10 grams
- Fiber: 10-15 grams
- Fat: 220-240 grams
- Carbohydrates: 50-60 grams
Non veg corner :-
500 grams canned sardines fish nutrition values
- Calories: 500-600 grams
- Water: 400 grams
- Protein: 50-60 grams
- Fat: 30-40 grams
500 grams canned salmon fish nutrition values
- Calories: 300-350
- Water: 400 grams
- Protein: 40-60 grams
- Fat: 10-20 grams
500 grams chicken nutrition values
- Calories: 900-1000
- Water: 300-350 grams
- Protein: 90-100 grams
- Fat: 50-60 grams
500 grams eggs nutrition values
- Calories: 700-800
- Protein: 60-70 grams
- Fat: 50-60 grams
- Carbohydrates: 5-10 grams
- Sugar: 5-10 grams
500 grams mutton nutrition values
- Calories: 1000-1200
- Water: 250-300 grams
- Protein: 90-110 grams
- Fat: 70-90 grams
500 grams turkey nutrition values
- Calories: 800-1000
- Water: 200-300 grams
- Protein: 90-110 grams
- Fat: 40–60 grams
Vitamin D and Calcium Absorption
Vitamin D plays a crucial role in calcium absorption, making it important to include vitamin D-rich foods in your diet as well. Fatty fish like salmon, tuna, and sardines are excellent sources of vitamin D. Egg yolks and mushrooms also contain small amounts of this essential nutrient. Additionally, spending some time outdoors in the sun can help your body produce vitamin D naturally.
Balancing Other Nutrients for Optimal Calcium Absorption
Calcium is not the only nutrient necessary for maintaining strong bones and teeth. In fact, other vitamins and minerals play an important role in helping the body absorb and utilize calcium efficiently. Magnesium, phosphorus, vitamin K, and vitamin C all work together with calcium to promote bone health. Eating a variety of whole foods such as fruits, vegetables, nuts, and seeds can help ensure adequate intake of these nutrients.
The Importance of Exercise
While diet is a crucial aspect of maintaining strong bones, exercise also plays a significant role in bone health. Regular weight-bearing exercises like walking, running, dancing, and strength training can help strengthen bones and prevent bone loss. Low-impact exercises like yoga and tai chi can also improve balance and flexibility, reducing the risk of falls and fractures.
Conclusion
Incorporating a variety of calcium-rich foods into your diet is essential for optimal bone health. While dairy products are a popular source of calcium, there are plenty of non-dairy alternatives available for those who cannot or choose not to consume dairy. Additionally, ensuring adequate intake of other nutrients like vitamin D and magnesium is crucial for optimal calcium absorption. And let’s not forget the importance of regular exercise in maintaining strong bones and preventing bone loss. By incorporating a well-rounded diet and staying physically active, you can help keep your bones healthy and strong for years to come.