Consuming calcium-rich foods is crucial for preventing osteoporosis in the elderly. While milk and soy milk are commonly known calcium sources, what other foods are rich in calcium to support bone health in older adults?
Chinese Broccoli
Per 100 grams, Chinese broccoli contains a high calcium content of 128 milligrams, compared to approximately 100 milligrams in the same amount of milk.Additionally, Chinese broccoli is nutritionally rich, containing high levels of carotene and vitamin C.
Edamame
Each 100 grams of edamame contains 135 milligrams of calcium. It is also a good source of dietary fiber and contains health-promoting components like saponins and oligosaccharides.
Pak Choi
Pak choi stands out among leafy greens for calcium content, with each cup (228 grams) providing 205 milligrams of calcium.It's also rich in vitamin C, carotene, and minerals like potassium.
Figs
Half a cup (114 grams) of dried figs provides 121 milligrams of calcium. Figs are also packed with dietary fiber and minerals like potassium and magnesium.
Sardines
100 grams of sardines provide 184 milligrams of calcium. They are also rich in vitamin D, which promotes calcium absorption and utilization.
Okra
One cup (228 grams) of okra contains 82 milligrams of calcium. Okra provides non-soluble fiber that relieves constipation, along with vitamin B6 and folate.
Almonds
Each 28-gram serving of almonds provides 75 milligrams of calcium. Almonds are one of the healthiest nuts, also rich in vitamin E and potassium.