Top 10 High-Protein Foods: The Best Protein-Rich Foods

17 Calcium-Rich Foods, Beverages, and Herbs for Strong Bones

Calcium-Rich Foods

An adult needs approximately 1000 milligrams of calcium daily and can obtain this amount by consuming calcium-rich foods such as:

Cheese

Most types of cheese are a rich source of calcium, for example, 28 grams of Parmesan cheese contains 331 milligrams of calcium, which is equivalent to 33% of the daily requirement for a human body. The body absorbs calcium from dairy products more easily than plant-based calcium, and doctors recommend consuming cheese as a calcium-rich food for pregnant women due to its calcium content, which is needed by both the mother and the fetus.

Most types of cheese are a rich source of calcium, for example, 28 grams of Parmesan cheese contains 331 milligrams of calcium, which is equivalent to 33% of the daily requirement for a human body. The body absorbs calcium from dairy products more easily than plant-based calcium, and doctors recommend consuming cheese as a calcium-rich food for pregnant women due to its calcium content, which is needed by both the mother and the fetus.

Most types of cheese are a rich source of calcium, for example, 28 grams of Parmesan cheese contains 331 milligrams of calcium, which is equivalent to 33% of the daily requirement for a human body. The body absorbs calcium from dairy products more easily than plant-based calcium, and doctors recommend consuming cheese as a calcium-rich food for pregnant women due to its calcium content, which is needed by both the mother and the fetus.

Yogurt

One cup of yogurt (245 grams) can provide the body with 30% of the daily requirement of calcium for a human body, making yogurt one of the most important calcium-rich foods for children, as it provides children with a large amount of calcium.

Fish

Most fish are calcium-rich foods, with 92 grams of Sardine capable of providing the body with 35% of the daily requirement of calcium for a human body. Similarly, 85 grams of salmon can provide the body with 21% of the daily requirement of calcium, in addition to containing important proteins and omega-3 fatty acids for heart, brain, and skin health. As for Tuna fish, it is rich in Vitamin D and calcium, as 100 grams of Tuna contains 37 milligrams of calcium and 268 units of Vitamin D.

Sesame seeds

Sesame seeds contain high concentrations of calcium, with 28 grams of sesame seeds providing 18% of an adult's daily calcium needs, which is higher than some dairy products. Thus, sesame seeds can be used as a supplementary factor in treating calcium deficiency, along with dietary supplements.

Sesame seeds

Sesame seeds contain a variety of important nutrients such as calcium, iron, magnesium, and zinc. One tablespoon (9 grams) of sesame seeds provides 9% of an adult's daily calcium needs.

Fruits Rich in Calcium

Fruits, in addition to vegetables and dairy products, can provide large amounts of calcium to meet the daily needs of the human body. Here are some examples of fruits that are rich in calcium:

Kiwi

100 grams of kiwi contain 37 milligrams of calcium, which is equivalent to 3% of the daily requirement for a human body.

Orange

Orange is a plant-based source of calcium, with 100 grams containing 40 milligrams of calcium, equivalent to 3% of the daily requirement for a human body.

Guava

100 grams of guava contain 34 milligrams of calcium, equivalent to 3% of the daily requirement.

Dried Figs

Dried figs are one of the most important dried fruits that contain calcium, with 28 grams of dried figs providing 5% of the daily requirement.

Calcium-rich leafy greens

There are many leafy greens that contain important nutritional elements and can provide the body with large amounts of calcium, such as:

Spinach

Spinach is a calcium-rich food where 100 grams can provide the body with 136 milligrams of calcium, which means 10% of the body's daily requirement.

Broccoli

Broccoli is one of the vegetables that contains many important nutritional elements, including calcium, where 100 grams of broccoli contains 40 milligrams of calcium, which is 3% of the body's daily requirement. Therefore, broccoli is a calcium-rich food for infants after the age of 6 months.

Bok choy

Bok choy contains a percentage of calcium, where 100 grams provides the body with 77 milligrams of calcium, which is 6% of the daily requirement.

Calcium-rich beverages

Calcium can be obtained through some drinks, such as:

Dairy products and calcium

Both cow's milk and goat's milk are among the most popular drinks with calcium. A cup of cow's milk (237 ml) contains approximately (276 to 352) milligrams of calcium, depending on the amount of fat in it. A cup of goat's milk contains 327 milligrams of calcium. Therefore, milk is one of the most important calcium-rich sources.

Orange juice:

A cup of orange juice contains 72 milligrams of calcium, which is equivalent to 6% of the daily body requirement of calcium. A cup of orange juice also contains 496 milligrams of potassium, making it a rich source of potassium and calcium.

Tofu smoothie

You can make a tofu smoothie by blending 2 to 3 pieces of tofu with a cup of milk. Each 100 grams of dried tofu contains 162 milligrams of calcium, in addition to the calcium in milk. Hence, the tofu smoothie is one of the most calcium-rich drinks.

Yuzu juice

A cup of yuzu juice contains 72 milligrams of calcium, which is equivalent to 6% of the daily body requirement of calcium.

Herbs Rich in Calcium

Some herbs contain significant amounts of calcium, including:

Basil

One tablespoon (2.6 grams) of dried basil contains 4.6 milligrams of calcium

Caraway

A teaspoon of cinnamon (2.6 grams) contains 26 milligrams of calcium.

Osteoporosis Symptoms

There are no symptoms for osteoporosis in the early stages of bone loss, but some symptoms may occur as time passes, such as:

• Loss of height over time
• Change in body posture (bending forward).
  
• Increased susceptibility to bone fractures.
• Back pain.

Causes of Osteoporosis

The exact causes of osteoporosis are unknown to doctors, but osteoporosis can occur when the calcium stored in the bones decreases and the rate of bone loss increases after the age of 35, reaching its peak after menopause in women.

How to Strengthen Bones?

Some natural ways to build and protect against osteoporosis include:

• Eating more greens, especially those high in calcium like spinach or broccoli.
• Regular exercise.
• Eating calcium-rich, protein-rich, magnesium, zinc and omega-3-rich foods.
• Focusing on vitamin D-rich foods that help the body absorb calcium, such as eggs or soybeans.