Calcium Rich Foods for Adults

Tap to Read ➤ Marlene Alphonse

Calcium is a vital mineral that is required by the body for proper bone growth and development. However, as the person ages this mineral content decreases, and the need to include calcium rich foods in the diet arises.

There are some essential minerals required by the body to function properly. One such mineral is calcium, whose main function is to build strong bones and teeth and also strengthen the immune system. This mineral is also required to maintain the overall health of the body.

Eating a calcium rich diet for adults, especially individuals who are above 50 years of age, can maintain the health of the bones and teeth. Apart from including foods that are good sources of calcium, it is also important to eat foods high in vitamin D, since this vitamin helps in the absorption of calcium in the blood.

Benefits of Eating Calcium Rich Foods

There are numerous benefits of including foods high in calcium in the diet. Apart from calcium, other foods containing other essential nutrients should also be included for overall health and well-being.

Calcium helps to absorb the essential nutrients which are required for the proper functioning of the body. This mineral helps in building strong bones and keep disorders like joint pain, osteoporosis and arthritis at bay.

Regular intake of calcium ensures the healthy functioning of the heart and blood vessels. Another benefit of calcium, especially for women, is that it regulates the menstrual cycle and relieves pain and cramps.

According to a recent research, incorporating calcium enriched foods in the diet is known to reduce the risk of cancer. Calcium combats against certain chronic medical disorders like hypertension, heart diseases, stroke, kidney diseases etc.

List of Calcium Rich Foods

Though milk is known to be the best source of calcium, there are several other foods that have an equal amount of calcium in them. These foods should be included in the diet plan, for kids as well as adults. This list of high calcium foods contains fruits, vegetables, meat and other food products.

Dairy Foods

Milk Buttermilk Yogurt American cheese Cottage cheese Skimmed milk Swiss cheese Powdered non fat milk Ice cream

Fruits and Dry Fruits

Orange Banana Acai berries Apple Pomegranate Avocado Strawberries Blueberries Dried apricots Watermelon Almonds

Pineapple Hazelnuts Cashew nuts Dates Pears Blackcurrants Mango Mulberries Grapes (black and green) Raw apricots Loganberries

Boysenberries Peanuts Dry figs Cranberry Cherries Figs Gooseberries Prunes Grapefruit Elderberries Walnuts Brazil nuts

Vegetables

Broccoli Celery Cauliflower Eggplant Spinach Beet Mustard greens Lettuce

Green peas Alfalfa sprouts Carrots Asparagus Artichoke Drumstick leaves Rhubarb Edible mushrooms Fenugreek leaves

Cabbage Collard greens Green beans Okra Garlic Tomatoes Canned bamboo shoots Raw onion Turnip greens Potatoes

Other Foods

Salmon Fish paste Tofu Anchovies Mackerel White bait Sesame seeds White bread Pasta Rice

Chickpeas Soy yogurt Oats Fruit juices like orange juice, cherry juice White beans Lean meat Navy beans Cooked soybean Almond butter Black turtle beans Brussels sprouts

Nutritious Food Recipes

Here are some delicious food recipes made from calcium rich foods, for adults and kids as well. These recipes are easy to make and are loaded with calcium, needed by your body.

Mediterranean Salad with Pomegranate and Fava Beans

Ingredients for the Salad Arugula or mixed baby greens, 2½ cups Pomegranates, medium-sized, 2

Ingredients for the Topping Firm tofu, 5 ounces Fava beans, 3 tablespoons Extra virgin olive oil, 2 to 3 teaspoons Table salt, 1 pinch Ingredients for the Dressing Low fat berry flavored yogurt, 1 cup Poppy seeds, ½ teaspoon Balsamic vinegar, 1½ teaspoon

Directions Cut the tofu into medium-sized squares. Heat the olive oil in a skillet and transfer the tofu into it. Sprinkle table salt on top and saute till the tofu turns brown. Now mix the fava beans and cook till they become tender. Take a salad bowl and fill the greens.

Cut the crown from the pomegranate and make four equal slices and place it in the bowl. Now add the fava beans and tofu mixture to the salad. Drizzle the dressing on top of the salad.

Cheese Spinach Frittata

Ingredients Baby spinach leaves, 2½ cups Mozzarella cheese, shredded, ½ cup Egg whites, 4 Feta cheese, 1½ tablespoons

Fat free milk, 2 tablespoons Olive oil cooking spray Provolone cheese, ½ ounce Fresh minced basil leaves, 2½ teaspoons 1 egg

Directions Wash the spinach leaves thoroughly and tear off their stems. Cut the leaves into small pieces and keep it aside. Sprinkle olive oil in a skillet with the help of the cooking spray. Take a medium-sized bowl and beat the egg whites, milk and minced basil leaves together.

Pour this mixture into the skillet and cook it over medium heat. Transfer the cut spinach to the skillet and sprinkle feta cheese, provolone cheese, and mozzarella cheese on top and cook till the eggs puff and turn brown. Serve this frittata with yogurt with raspberries topping.

Eating a balanced diet will not only give you a fit body, but also keep various infections and diseases at bay. However, calcium should not be consumed in excess amounts, lest it leads to formation of kidney stones.