Foods that provide all the calcium you need each day

Calcium contributes to regulating muscle contraction, including the heart muscle. When the muscle nerve is stimulated, calcium is released, which helps proteins in the muscle to contract, so when calcium is pushed out of the muscle, the muscle relaxes.

Clotting of the blood

Calcium plays a key role in the normal blood clotting process, as it is involved in several complex steps that affect the proper formation of clots.

Best foods that provide all the calcium you need daily

You can get all the vitamin you need in one serving from a variety of foods. You may efficiently absorb calcium and maintain the nutritional balance that is essential for your general well-being by incorporating such foods into your diet. Among the foods are the following:

Milk

About 240 mg of calcium can be found in 200 ml( or one cup) of milk. It stands out as a dairy product that is high in calcium and is well-known for strengthening bones. For those who are lactose Intolerance-prone or seeking a plant based substitute, soy milk is a excellent choice . Approximately 210 mg of calcium are typically found in 200 ml of soy milk.

Yogurt

Eating one Yogurt in a day  is a good source of calcium. About 260 mg of calcium can be found in one cup (200 ml) of natural yogurt. It also contains a lot of probiotics, which are good for the digestive system.

Cheese

One serving of cheese (30 g) contains about 240 to 350 mg of calcium, depending on the type of cheese consumed, which is a decent amount of calcium that can support immune and bone health.

Leafy vegetables

Spinach : One cup of cooked spinach (210 grams) provides about 310 mg of calcium. It is versatile and can be used in various dishes. Green
cabbage : This vegetable may surprise you with its calcium content, as one cup of cooked green cabbage (160 g) provides about 280 mg of calcium. It is an excellent addition to your diet to increase calcium levels.

Seeds

Poppy seeds : One tablespoon of poppy seeds contains approximately 126 mg of calcium. It can be sprinkled on salads or used in baking for a calcium boost.

Pumpkin Seeds : These delicious seeds aren't just for snacking. One ounce of pumpkin seeds provides about 42 mg of calcium. Enjoy it as a snack or sprinkled on your breakfast cereal.

Chia seeds : Chia seeds have gained fame thanks to their health benefits. Two tablespoons of chia seeds provide about 180 mg of calcium. Mix it with yogurt or Greek yogurt for a delicious, calcium-rich meal.

Almonds : are not only a delicious snack but are a great source of calcium. One ounce of almonds provides about 76 mg of calcium. Almonds are an excellent choice to meet your daily calcium needs.

Orange:

Although oranges are not known for their calcium content, they can contribute to maintaining your daily need for calcium, as a medium-sized orange contains about 52 mg of calcium. They are also rich in vitamin C, which helps absorb calcium and supports overall health

 Factors that help absorb calcium

Here are some tips to increase calcium absorption in the body :

Avoid foods that hinder absorption:

 Avoid eating foods that may hinder calcium absorption, such as chocolate that contains oxalate, berries, grapes, sweet potatoes, and eggplant. It is best to avoid eating these foods when eating calcium-rich foods.

Vitamin D can be obtained from direct exposure to sunlight for 15 minutes daily, or from taking vitamin D nutritional supplements based on a doctor’s consultation. You can also get vitamin D from some foods fortified with it. Taking calcium supplements: Calcium supplements in the form of calcium carbonate can be taken during or immediately after eating to enhance its absorption.