LIST OF FRUITS AND FOODS ABOUNDANTLY RICH IN CALCIUM

LIST OF FRUITS AND FOODS ABOUNDANTLY RICH IN CALCIUM – ZIGIHOW.COM.NG

Calcium plays a very vital role to the body system, it helps to support healthy teeth, bones and muscle. Calcium also plays a very important role by secreting of a number of hormones and enzymes. This hormones and enzymes plays an important role for better functionality and well being of the whole body system. Research has shown and also proven that the deficiency of calcium in the body can cause some serious health complication or illness such as Osteoporosis. So for this reason it’s really important to get enough calcium through dietary and supplements too.

Calcium is very needed by the body to enable the body system work effectively and efficiently. According to research the deficiency of calcium or a low intack of calcium can cause serious health issues such as Osteoporosis, high blood pressure and weak bones and teeths. You can learn more on all you need to know about osteoporosis and it’s treatments.

List Of Fruits Aboundantly Rich In Calcium.

1. Oranges and Tangerines.

Oranges and Tangerine belonging to the citrus family are loaded with lots of calcium. A large orange that is over 3-4 inches in diameter provides 72 milligrams of calcium per cup, while an average small orange over two inches in diameter has about 38 milligrams of calcium. Tangerines on the other hand also have a similar calcium level with that of an orange with 72 milligrams of calcium.

2. Dried Apricots.

Dried apricots seeds are loaded with reasonable amount of calcium with one cup serving providing 72 milligrams of calcium which is nearly 14 percent of daily recommended value of calcium. When we talk about fruits loaded with calcium, dried apricots seeds are one of them, they are a good source of calcium which helps strengthens the bones, teeths and prevents the deficiency of calcium (lack of calcium).

3. Kiwi.

When you’re mentioning the names of fruit extremely rich in calcium don’t exclude kiwi also known as kiwi Fruit. This green coloured Fruit Contains high amount of calcium providing 61 milligrams of calcium per cup. A kiwi Fruit which is about two inches in diameter has about 23 milligrams of calcium, so if you’re seeking for a fruit to enjoy it’s calcium benefits, then increasing your kiwi fruit intake should be your best choice.

Read: HOW DAILY CONSUMPTION OF AVOCADO CAN KEEP YOUR BODY SYSTEM HEALTHY

4. Mulberries

Mulberries are extensively grown in the warm regions of Asia, Africa, and America. The only problem is, mulberries fruits can be hard to find even in the grocery store. But a fresh Mulberry fruit Contains upto 55 milligrams of Calcium which is great, and not only that, regular intakes of mulberries fruits has alot of health benefits such as: improves digestion, lower cholesterol in the body, Controls blood Sugar level, Reduces cancer risk, Improves blood circulation, cures anemia, keeps the heart healthy, provides good eye vision, Promotes a healthy brain, improves immunity, build bone tissues and Contains lots of antioxidants. Increasing your intakes on mulberries fruits will not only provide your body system with calcium but keeps it healthy in general.

5. Blackberries.

Blackberry fruits are another good source of calcium, which contains about 55 milligrams of calcium per cup. 42 milligrams of calcium makes up approximately 4 percent of the daily recommended value, this makes blackberries are very good and delicious source of calcium.

6. Papaya (Paw paw).

Papaya a delicious fruit which belongs to the family of Caricaceae is also a rich source of calcium too. A mashed cup full of papaya provides about 46 milligrams of calcium. While a cup full of papaya pieces Contains about 29 milligrams of calcium, dried papaya Contains 83 milligrams of calcuim per every 100 grams eaten. Not only that, papaya fruits are great source of Vitamins too, which contains about 235 milligrams of Vitamin C — that’s two to three times more than your recommended daily Vitamin C allowance, papaya fruits are also a great source of Vitamin A and potassium.

List Of Foods Aboundantly Rich In Calcium.

1. Milk.

Milk is the cheapest and the best source calcium. A cup full of cow’s milk contains about 276 – 352 milligrams of calcium, Making it one of the richest source of calcium. Not only that, Cow’s milk is a very good source of protein, Vitamin A and Vitamin D. On the other hand Goat’s milk also a great source of calcium Containing about 327 milligrams of calcium per cup.

2. Seeds.

When it comes to compiling lists of best source of calcium, then seeds Should not be left unlisted, this is because seeds are nutritional powerhouse of calcium. Some seeds are higher in calcium than others.

I. Chia Seeds

An ounce or 2 tablespoon of chia seeds contains about 179 milligrams of calcium, Making it an outstanding great source of calcium.

Chai seeds also Contains boron which enhances the health of bones and muscles by helping the body to metabolize calcium.

ii. Almond Seeds

Almond seeds are another good source of calcium. A cup of whole almond seeds contains 385 milligrams of calcium, which is more than one-third of the recommended daily amount.

iii. Sunflower Seeds

Sunflower seeds are also a great source of calcium, with a single cup Containing about 109 milligrams of calcium. Sunflower seeds also Contains a high amount of magnesium, which balances the effects of calcium in the body and regulates nerve and muscle health. Sunflower seeds also Contains Vitamin E and copper.

3. Cheese

Cheese are excellent Source of Calcium. Parmesan cheese has the most, with amount of calcium with about 331 milligrams, soft cheese tends to have lesser amount of calcium with about 52 milligram.

4. Sardines And Canned Salmon.

Sardines and canned salmon are extremely good source of calcium which contains tiny bones that are so soft you’ll never noticed while eating them, these Bones are rich in calcium. A 3.75-ounce (92-gram) can or tin of sardines and salmons packs 35% of of your daily calcium requirement and 100% of your Vitamin D–not to mention a healthy dose of omega-3 fatty acids. You can learn more on the sources, benefits, and importance of vitamin D to the body.

Read: VITAL WOUND CARE TIPS FOR DIABETIC PATIENTS

5. Sweet Potatoes.

A whole large sweet potato Contains 68 milligrams of calcium. Potatoes are also rich in Vitamin A, C and Potassium. The Vitamin A contained in potatoes are vital antioxidants that promotes good eye sight, slows down Aging process and prevents Cancer, Vitamin C on the other hand is a powerful antioxidant that fights free radicals in the body, Vitamin C is also needed for the growth and repair of tissues in the body.

6. Beans And Lentils.

Beans and lentils are also excellent source of calcium though they come in varieties, However, winged beans top the chart a single cup (172 grams) of cooked wing beans has 244 milligrams, or 24% calcium.

White beans Contains 13% milligrams of calcium, other varieties of beans and lentils Contains lower rate of calcium rating from 4-6% per cup. Beans also Contains fibres, proteins, iron, zinc, folate, magnesium and potassium.

7. Collard Greens.

Some dark leafy greens are rich in calcium, leafy greens such as collard greens, One cup (190 grams) of cooked collard greens packs 25% of your daily needs of calcium. Other green vegetables rich in calcium are turnip greens, kale, mustard greens, beet greens, bok choy, okra, swiss chard, and broccoli.

Read: ALL YOU NEED TO KNOW ABOUT SHADDOCK FRUIT AND ITS HEALTH BENEFITS

Why Does Our Body System Need Calcium?

Calcium Is a very essential and important mineral necessary for life. Calcium is responsible for building strong bones, teeth and keeping them healthy, calcium enables our blood to clot, our muscles to contract, and our heart to beat. About 99% of the calcium in our bodies is in our bones and teeth.

Every day, we lose calcium through our skin, nails, hair, sweat, urine and feces. Our bodies cannot produce its own calcium. That’s why it’s very vital and necessary to get enough calcium from the food and fruits we eat. When we don’t get the calcium our body needs, it is taken from our bones. This is fine once in a while, but if it happens too often or on a regular basis the bones get weak and easier to break.

I. Healthy Bones & Strong Teeth

About 99% of calcium in our Bodies is located in our bones and teeths, this is because calcium are the reason why we have healthy and strong bones and set of teeths, calcium Continues to strengthen our bones and teeths until after the age of 20-25 when the bone density high. then after that age the bone density starts to decline due to natural cause of old age.

People who did not consume enough calcium before the age of 20-25 has a considerably high risk of developing bone brittle disease also known as osteoporosis. So it’s adviced to consume enough calcium because our body cannot produce calcium themselves.

ii. Muscle Contraction.

Calcium is responsible for regulating the rate of muscle Contraction including the beating of the heart beat. When their is a muscle stimulation by the nerves, calcium is released which helps the protein in the muscle to properly carry out the work of contraction.

iii. Blood Clotting

Calcium plays a very vital role to ensure the blood clots when their is a cut on the skin to avoid excessive bleeding.

Conclusion.

Having read the importance of calcium to the body system should give you a better encouragement to increase your calcium intakes on a regular basis.

Getting the right amount of calcium per day, which is about 1,000 milligrams for average adult, is important no matter the state of your teeth or bones, in every meal you consume make sure their is a considerably amount of calcium involved for a better health living.