In Malaysia, approximately 40% of men and women over the age of 30 are at high risk of poor bone health, with the risk of developing osteoporosis. Getting the right amount of calcium is absolutely important, and what’s really exciting news is that with three recommended servings of calcium daily, you’re also enhancing weight loss while preventing osteoporosis. It is mainly due to the relationship between protein and calcium that promotes this benefit.
Here are 8 foods rich in calcium that will let both your bones and waistline reap the benefits.
1. Dried Herbs
Although we hardly use herbs in large portions, including a few pinches of them into your sauces, soups and meats is a great way to add a little more calcium in your diet.
2. Cheese
We’re often told to cut down on cheese to lose weight, but it also depends on the type and variety of cheese you choose. Parmesan has the highest amount calcium (1376mg) per 100g serving. The recommended daily requirement for calcium is 1000mg.
3. Tofu
Tofu comes from soy beans, which is a high source of protein and calcium. It is best to consume tofu instead of other process soy products as the content is higher.
4. Sesame Seeds
Whether it’s in your bread, or on your salad, sesame seed is a miracle seed that practically retains its source of calcium whether it’s roasted or dried. 100g of sesame seeds can give you up to 989mg of calcium.
5. Almonds
There’s a myth circulating that eating a lot of almonds can somehow reduce the expansion of your stomach. Whether it’s true or not, these healthy nuts are a great source of calcium no matter what you do with them, even if turned into almond butter.
6. Leafy Greens
Dark leafy vegetables are high sources of calcium whether raw or cooked, and they’re high in iron, on top of protein and calcium. Turnip greens, kale and collard greens are your best sources for calcium that you need to start grabbing at the supermarket.
7. Flax Seeds
Flax seeds are better known for their omega-3 fats, but they can also give you up to 255mg of calcium in a 100g serving. However, just be cautious that only milled and whole flax seeds provide calcium, but refined flax seed oil has no calcium whatsoever.
8. Milk and Yogurt
Did you know that low fat dairy products contain slightly more calcium that full fat milk? Low fat yogurt and Greek yogurt comes with the highest amount of calcium with 183mg per 100g. Low fat milk however, has approximately 306mg of calcium while whole milk provides 27mg calcium per 100g.
