• Food
  • Family
  • Beauty & Health
  • Style
  • Great Women
  • Events/Win
  • Domestic Diva Awards 2022
  • Food
    • Eating Out
    • Cooking Tips
    • Festive Food
    • Asian Recipes
    • Food
    • Celebrity Recipes
    • Dessert Recipes
    • Healthy Recipes
    • Quick & Easy Recipes
    • Western Recipes
  • Family
    • Family
    • Save Money
    • Parenting
    • Sex & Marriage
    • Travel
  • Beauty & Health
    • Beauty & Health
    • Skincare
    • Makeup
    • Hair
    • Awards
    • Diet & Nutrition
    • Fitness
    • Wellness
  • Style
  • Great Women
    • Career
    • Great Women of Our Time
    • Real Life
  • Entertainment
  • EVENTS/WIN
  • #SchoolForLife
  • Hair Awards
  • Great Escape
  • Explore Singapore
  • Also available at:
Privacy Menu
SPH Media

Copyright © 2023 SPH Media Limited. Co. Regn. No. 202120748H. All rights reserved.

  • Food
  • Family
  • Beauty & Health
  • Style
  • Great Women
  • Events/Win

Beauty & Health

10 Must-Eat Calcium-Rich Foods For Strong Bones And Teeth

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
Beauty & Health

10 Must-Eat Calcium-Rich Foods For Strong Bones And Teeth

Getting the calcium and vitamin D for stronger bones is easier than you think — if you eat the right foods.

August 3, 2016

Eating right for bone health basically comes down to two nutrients – calcium and vitamin D. Calcium, which is stored in your bones, is needed for proper body function. However, the body needs vitamin D to absorb calcium. Women aged 19 to 50 need 1000 mg of calcium a day while women over 50 require 1300 mg of calcium a day. Not getting enough calcium in your diet can lead to fragile, brittle bones that are more prone to fractures and disease.

 

 

https://www.womensweekly.com.sg/gallery/beauty-and-health/10-must-eat-calcium-rich-foods/
10 Must-Eat Calcium-Rich Foods For Strong Bones And Teeth
1. Tofu
image

Just half a cup of calcium-enriched tofu contains more than 400 milligrams of calcium. This nutritional powerhouse has other bone-building benefits, too. Research suggests that isoflavones, which are plentiful in tofu, may make soy useful in warding off bone disease in women after menopause.

Photo: Pixabay
2. Legumes
image

Creamy and light, these legumes are a great source of calcium and iron. Add them to soups or make your own hummus with white beans. 100 g of black gram dal has around 200 mg of calcium. Also soyabean, lima beans and lentils can be included in one’s daily diet to get the required quota of calcium for both teeth and bones.

Photo: Pixabay
3. Calcium-fortified cereal
image

Some ready-to-eat cereals are fortified with vitamin D. Check the labels and look for products that have at least 10 per cent of the daily value of this important nutrient.

Photo: Pixabay
4. Cheddar cheese
image

Just 1.5 ounces of cheddar cheese contains more than 30 per cent of your daily value of calcium, so enjoy in moderation. Cheese also contains casein, which helps in fortifying your tooth’s surface. Hence, if you are prone to cavity, start chewing a small piece of cheese to prevent decay.

Photo: Pixabay
5. Milk
image

No surprise here, milk is another excellent source of calcium. Calcium helps protect your teeth against periodontal (gum) disease and keeps your jaw bone strong and healthy. Since women are more likely to get periodontal disease if they don’t absorb enough calcium from their daily diet, it’s especially important for eat and drink plenty of calcium–rich foods. Drinking low–fat or nonfat (skim) milk will help you gain the most nutrients without the extra artery–clogging fat of whole milk. Most brands of milk are fortified with vitamin D, another nutrient essential for bone health. If you’re not a dairy fan or are unable to tolerate lactose, look for a fortified soymilk, or try a lactose-free milk.

Photo: Pixabay
6. Calcium-fortified orange juice
image

Citrus fruits have vitamin C, which has been shown to help prevent bone loss. A glass of fresh-squeezed OJ doesn’t have calcium or vitamin D, but it’s often fortified to contain these nutrients. Also, studies have shown that the ascorbic acid in OJ may help with calcium absorption, so you may be more likely to get the benefits of this fortified drink.

Photo: Pixabay
7. Salmon
image

Salmon and other types of fatty fish offer an array of bone-boosting nutrients. They contain vitamin D, which helps your body use calcium, and omega-3 fatty acids, which may also aid bones.

Photo: Pixabay
8. Almonds
image

They’re the most nutritionally dense nut , packing a crazy amounts of nutrients per calorie and ounce. Aside from calcium, they also contain potassium, vitamin E, and iron. Just watch out for portion size!

Photo: Pixabay
9. Spinach
image

Dark leafy greens like spinach are a great source of calcium.Dark green leafy veggies like spinach and bok choy are good sources of calcium. The alkaline effect of eating a diet rich in these vegetables will help you to strengthen your bones and promote bone growth by preventing calcium loss. Also, the plant sterols (steroid hormones) are converted to a hormone, calciferol, required for calcium absorption.

Photo: Pixabay
10. Yoghurt
image

Yogurt is an excellent source of calcium. Many brands contain about 40 percent of daily calcium needs based on an 8-oz. serving. (We recommend low-fat and fat-free.) Plus, yogurt is a tasty and versatile food. Have it for breakfast topped with two tablespoons of granola, as a snack on its own, or create a terrific healthy dessert

 

Text: Bauer/ Good Health/ Additional Reporting: Shenielle Aloysis

Photo: Pixabay
  • TAGS:
  • bone disease
  • bone-building
  • calcium
  • calcium enriched foods
  • cavity
  • Cereal
  • Cheese
  • enamel
  • fortified cereals
  • gum disease
  • iron
  • menopause
  • Milk
  • strong bones
  • teeth
  • tofu
  • tooth
  • vitamin d
SHARE THIS ON

What’s Hot

Beauty & Health

SWW x Chloé: An Afternoon Of Layering A...

Beauty & Health

Beauty Bestsellers To Buy Now Before The...

Beauty & Health

10 Best Budget Beauty Deals To Shop Now

Beauty & Health

Find The Best Beauty Gifts To Give To Yo...

Beauty & Health

8 Best Alternatives To The Dyson Hair Dryer

Beauty & Health

What It's Like To Be Diagnosed With Type...

Beauty & Health

Early 11.11 Sale: Fitness Deals You'll W...

Beauty & Health

The Chloé Pop-up at Raffles City Is A F...

Beauty & Health

This Dyson Hair Dryer Is On Sale Now

Beauty & Health

10 Best Red Lipsticks For Asian Skin To ...

Beauty & Health

How To Eat Without Worrying About Gainin...

Beauty & Health

18 Weight-Loss Foods To Pair With Any Wo...

Editor’s Picks
  • Hair Easy, Chic Styles For Medium-Length Hair
  • Hair 20 Easy Ways To Style Short Hair
  • Skincare 20 Hydrating Sleeping Masks That Will Help You Wake Up To Glowing Skin
  • Hair 15 Easy Hairstyles Perfect For Chinese New Year Visiting
  • Skincare These Skincare Habits To Follow Will Up Your Self-Care Routine
  • Skincare Lightweight Japanese And Korean Sunscreens We Are Loving Right Now
Don't Miss Out Ever Again!
Tips & tricks to stay sane + win invites to our events!

By signing up, you indicate that you have read and agreed with our Privacy Statement
Footer Menu
  • About Us
  • Contact
  • Conditions of Access
  • PDPA
  • Privacy Policy
?>">
SPH Magazine

Copyright © 2023 SPH Media Limited. Co. Regn. No. 202120748H. All rights reserved.