5 Best food rich in calcium

5 Best food rich in calcium

There are plenty of nutritional foods that are rich in calcium, “What woman needs” identify the most important types of food rich in calcium, namely:

1. Almonds:
Nuts and seeds are rich in calcium, half a cup of almonds is containing 183 milligrams of calcium, or 18% of the recommended daily value. In addition it helps strengthen bones. And helps lose weight, promotes colon health and the health of the heart.

2. Sesame seeds:
Sesame seeds have a delicious taste and served with many meals. A tablespoon of these small seeds can provide you with 88 milligrams of calcium. Sesame seeds are the source of many nutrients and other minerals including copper, manganese, iron, and fiber. All you have to do is adding the sesame seeds to your diet.

3. Oranges:
Vitamin (C) in a orange is very good for the immune system, as it is a rich source of calcium. which enhances bones and teeth health. The body needs 6% of calcium per day. Fresh orange juice is a great way to start your day, with all its health benefits.

5 Best food rich in calcium

4. Quinoa:
Quinoa is a kind of nutritious seeds as you can add it into your diet. One cup of it provides for your body 80 milligrams of calcium, or about 8 percent of what ordinary person needs per day. In addition quinoa helps strengthen bones and prevent osteoporosis, it has been shown that it is working to increase endurance, and promote healing, as well as reducing the frequency of migraines.

5. Salmon:
Salmon is a source of calcium and vitamin B 12. Half salmon fillet, or 154 grams, provides about 20 milligrams of calcium, or 2% of the daily value. In addition to the bones, heart health, salmon prevents some types of cancer, and increased cognitive function, improve skin and hair health.