Not Only Milk, Here are 6 High Calcium Foods that Can Prevent Osteoporosis

Kapanlagi.com - Calcium is one of the minerals needed by the body. Calcium intake in the body plays a role in the health and strength of bones. Until now, we have known that milk is one of the sources of calcium intake. However, not only milk, there are several high calcium foods that we can consume to meet our calcium needs.

In addition, there are some people who are lactose intolerant and cannot consume milk. Therefore, calcium-rich foods can be a solution. Because regardless, calcium needs must be met. This is because bones are one of the important organs that support the body. Calcium deficiency can also trigger osteoporosis or brittle bones.

Summarized from various sources, here are some types of foods that contain high calcium.

1. Milk

Milk is one of the most popular sources of calcium. Even since we were young, we have always been advised to drink milk. This is because drinking milk regularly is believed to accelerate growth. This is because milk is rich in calcium, which is good for bone health and growth.

In addition, milk also contains many other nutrients, such as protein, vitamin A, and vitamin D. So it is not surprising that milk is called a drink that must be consumed during the growth period.

2. Soybean

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As mentioned earlier, milk is not the only source of calcium. You can still get calcium intake from foods that contain calcium, one of which is soybeans. Soybeans are one of the popular food ingredients. Soybeans are processed into various foods and drinks, ranging from tofu, tempeh, to soy milk.

Soy milk is often a solution for people who have lactose allergies. It's understandable, because in one cup of soy milk, there is almost the same calcium content as cow's milk. In addition, soybeans also contain a lot of vitamin D, but have less saturated fat content than regular milk.

3. Almond Nuts

Almond nuts are often referred to as a healthy snack. This food ingredient is commonly used as an addition in making cakes or breakfast menus such as oatmeal. Almond nuts, which have a savory taste, are indeed rich in nutrients, such as good fats, protein, magnesium, vitamin E, and of course calcium.

Because it is rich in calcium, almond nuts are also often processed into plant-based milk. Consuming almond nuts regularly can bring many benefits to health. Starting from helping blood pressure to preventing metabolic diseases.

4. Sunflower Seeds

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Small-sized sunflower seeds are often a snack during leisure time. Who would have thought that behind its small size, sunflower seeds contain many nutrients. One of them is calcium, which can reach 109 mg per cup of sunflower seeds.

In addition, sunflower seeds also contain vitamin E and copper. The combination of calcium, vitamin E, and copper is believed to be effective in maintaining bone health and strength. Not only that, sunflower seeds also contain magnesium which is useful for maintaining nerve and muscle health.

5. Sweet Potato

Sweet potatoes, which are often used as snacks, not only contain carbohydrates. They also have a high calcium content. In one medium-sized sweet potato, there is at least 68 mg of calcium. In addition to calcium, sweet potatoes also contain other compounds such as vitamin A and vitamin C, which are beneficial for boosting the immune system.

In other words, consuming sweet potatoes can bring many benefits. Thanks to the intake of calcium, vitamin A, and vitamin C, bone health and immune system are better maintained.

6. Sesame

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Sesame seeds, which are often sprinkled on food, not only serve as decorations. Sesame also provides a fresh aroma and taste to dishes. Moreover, sesame seeds are also one of the foods that contain high calcium. According to medicalnewstoday.com, just one tablespoon of sesame seeds already contains at least 88 mg of calcium.

In addition to calcium, sesame seeds also contain other nutrients, such as zinc and copper. Both are known to be beneficial for bones. This means that sprinkling sesame seeds on food can be a simple way to prevent bone health problems, such as osteoporosis.

Those are some types of foods that contain high calcium. You can consume them regularly to maintain bone health and strength. And, of course, to be free from osteoporosis.

(kpl/psp)