Calcium is necessary for body development of bones and teeth. It is also necessary formuscle contraction for a healthy heart, signals in nerves and still has many other functions. According to the guidelines, the recommended daily intake of calciumadalah1000mg that bia retrieved from our diet. To get the calcium generally we can eat fish, poultry and dairy products. But unfortunately some people have lactoseintolerance so they choose not to consume dairy products. So to solve this problemthey can choose fruits and vegetables that are rich in calcium, try soy products such astofu, tempeh or soy milk and calcium supplements.
Here the most fruits and vegetables contain lots of calcium
Avocado:
If you want to get calcium from fruit then you can try avocado fruit. 100 grams ofavocado could give 12mg calcium. Though it is not the richest sources but eatingavocados are healthy.
Orange:
Other good sources of calcium are citrus fruits. 100 grams of Orange can give You 50 mg calcium.
Fruit berry:
Berrie fruit is not only rich in antioxidants, but also calcium. 1 cup Blueberi contains about 40 mg of calcium. So eating blueberries can get antioxidants and other nutrients including calcium.
Dates:
The date palm is a fruit that is rich in various nutrients. 3 pieces of sweet chewy dates provides approximately 29.1 mg calcium. So drink milk will be more healthy if eatingalong with dates.
Almond:
Almond is a type of healthy nuts etc. A cup of almonds 92 grams could provide about250 mg of calcium. So add the almonds in Your dishes. Add the almonds into your diet will help to build a healthy body.
Brazil Nuts:
In addition to almonds, other nuts, which contain a type of calcium is a Brazilian nut.100 grams of Brazil nuts can provide You with 160 mg of calcium.
Broccoli:
Broccoli is one of the most nutritious vegetables vegetables worldwide, is also a goodsource of calcium. 100 grams of broccoli can provide almost 120 mg of calcium for you.
Water spinach or Kale:
Kale is a kind of vegetable containing high antioxidants. In line with the levels ofantioxidants, 100 grams of kale provides about 210 mg of calcium. So eat kale is also included to keep your bone density.
Spinach:
If you eat Kale then you might love spinach. 1 cup cooked spinach provides 240 mg.Spinach is also the most vegetables contain high iron.
Sesame:
Sesame seeds are widely used in cooking and making various cakes. This is usuallysown in many dishes such as spicy chicken, vegetables, etc. 1 tablespoon sesame seeds provide about 90 mg of calcium. So enjoy your delicious food with Sesame toget extra calcium.
Soy:
Soy is a good source of vegetable protein, is also another source of calcium. A cup ofsoy seeds provide about 160 grams of calcium. Many people are intolerant of lactose, so soy milk can be a healthy alternative. But the other soy products like tempeh and tofu as well as good.
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