Calcium-Rich Foods for Strong Bones
Hi everyone! my name is Tommy & I have a bone condition. I have to prioritize my diet and nutrition if I want to promote strong bones and muscles due to my condition. Organic foods, vegetables and things to that nature are what I strive for. These foods contain the most beneficial nutrients to promote bone and muscle strength. If your diet is poor, as in, you're always eating junk food and drinking sodas/juices on the daily basis, then you're prone to vitamin/mineral deficiencies which leads to loss of bone and muscle strength, and further leading to fractures.
By ensuring a healthy diet and nutrition plan, you will promote overall a healthy and strong body today!
To Build Strong Bones:
You need nutrients, specific vitamin, and minerals
⇥ calcium, protein, magnesium, phosphorus, vitamin D, potassium, and fluoride.
Calcium also plays vital roles in cell, nerve, hormone, blood and muscle functions.
Including as many calcium-rich foods in your daily diet will provide your body with the base it needs to stay healthy and strong. However, if you are already experiencing bone loss, supplementing with a clinically proven calcium supplement will be beneficial to make up for any shortfall from your diet
In my Top List of Rich Calcium Foods, you will able to obtain the vital nutrients that will help promote bone and muscle strength.
If you're wanting to get stronger and to promote strength, eat these foods on a daily basis.
If you have a sensitivity to milk and dairy or simply choose not to incorporate it into your diet, that’s ok! There are plenty of plant-based options available to you
Today. I'm going to give you the Top Sources of Rich Calcium Foods:
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Tofu;
With the right foods, it doesn't require much effort to take in the recommended 1,000 mg of calcium needed per day. Take tofu: One block contains a whopping 1,624 mg. Add it to a smoothie, stir-fry or scramble it (just like you would eggs).
MILK or Soy Milk;
Rich in calcium, Soy milk contains around 120mg calcium which is comparable to the same amount of skimmed milk. Drinking this for breakfast can fulfill your calcium needs for the day.
Green Leafy Vegetables;
Kale, collard greens, spinach, arugula, Swiss chard, dandelion, parsley… Use any green leafy vegetable you like! Add them to your daily salads & green juices, blend them into a delicious energy soup like this creamy garden blend soup or use them in your breakfast smoothies.
Leafy greens are a powerhouse full of nutrients - If you're not eating your greens, you're missing out on a lot of vital nutrients.
Fruits;
Oranges, tangerines, kiwi fruit, and papaya aren’t just high in vitamin C. They are a great source of calcium too. If you like it really sweet, you can try dried fruits such as dates, figs, apricots, and prunes as well. Dried figs contain no less than 241 mg of calcium per cup, which is 24% of the daily recommended amount.
Nuts & Seeds;
Almonds, Brazil nuts, hazelnuts, chia seeds, hemp seeds and sesame seeds are all particularly rich in calcium. One ounce of sesame seeds contains about 280 mg of calcium – that’s even more than an entire cup of milk. Chia seeds follow the list with 180 mg of calcium per ounce, which is 18% of the recommend daily amount.
Beans & Lentils
Whether you prefer to sprout your legumes or enjoy them cooked, beans and lentils are a great source of easily absorbable calcium. One-half cup of white beans, for instance, contains almost 100mg of calcium. Legumes are very high in magnesium too, an essential mineral you need to absorb calcium.
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