Foods high in calcium and foods good for bones

Not only children in their growth stages but also elderly adults in their senior years

You need to consume a lot of calcium to strengthen your bones.

 

These days, it's very tasty and convenient to consume protein drinks like Selects or others, but I still think it's best to get nutrients from healthy, natural foods.

 

It is commonly encountered around us.

What are some foods that contain a lot of calcium among the products that can be purchased again?

 

Dairy products

Dairy products such as milk, cheese, and yogurt are easy sources of calcium. One cup of milk (240ml) contains about 300 mg of calcium, which fulfills approximately 30% of the recommended daily intake.

Milk and dairy products also contain other nutrients such as calcium, protein, and vitamin D, making them very beneficial for growing children and adults who need to maintain healthy bones.

 

 

anchovy

Anchovies are a representative food good for bones.

100g of anchovies contain 500 to 700 mg of calcium, which is much more calcium than in milk. Additionally, vitamin D helps with calcium absorption.

It is rich in nutrients, which helps increase the body's absorption rate of calcium.

Especially, dried anchovies sun-dried have a higher vitamin D content, so why not enjoy a variety of dishes with dried anchovies?

 

 

Tofu

Tofu is known to be a food rich in calcium, containing about 350mg of calcium per 100g. This can fulfill a significant portion of the daily recommended intake and has a calcium content similar to that of milk.

 

 

Green leafy vegetables

Kale, spinach, and bok choy contain 100 to 250 mg of calcium per 100 grams, and the calcium found in vegetables has a high absorption rate in the body.

Green leafy vegetables contain not only calcium but also other nutrients such as vitamin K and iron, and because they are low in calories, they can be safely consumed even during dieting.

 

 

Almond

100g of almonds contains about 260mg of calcium, and they are rich in unsaturated fatty acids, which are beneficial for health. In addition to calcium, they are also rich in nutrients such as vitamin E, magnesium, and protein.

Since it is high in calories, it is better to consume it in a balanced way with other calcium sources.

 

Source: Green Story