'Top 5 Calcium Rich Foods,दूध से अधिक कैल्शियम युक्त खाद्य पदार्थ, دودھ سے زیادہ کلیشیم ولی غذائیں'

03:12 Jul 16, 2021 3 2

'Join on Facebook Page https://www.facebook.com/Informationtvlive/ Subscribe YouTube Channel https://www.youtube.com/c/InfoTvLive  دوستو اگر آپ کو ہماری ویڈیوز پسند آرہی ہیں تو ہماری حوصلہ افزائی کے لیے ان ویڈیوز کو ضرور لائک کریں۔ اگرابھی تک آپ نے ہمارے چینل کو سبسکرائب نہیں  کیاتو فوراً سبسکرائب کرلیں تاکہ ہماری آنےوالی ویڈیوز آپ کو ملتی رہیں۔ Top 15 Calcium-Rich Foods (Many Are Non-Dairy) Calcium is very important for your health.  In fact, you have more calcium in your body than any other mineral.  It makes up much of your bones and teeth and plays a role in heart health, muscle function and nerve signaling.[info tv live,Infotvlive,information tv live,information tv,live news,info tv,pak info tv,urdu info,Top 5 Calcium Rich Foods,दूध से अधिक कैल्शियम युक्त खाद्य पदार्थ,دودھ سے زیادہ کلیشیم ولی غذائیں,Foods with more calcium than milk,Calcium Rich Foods,calcium rich vegetables,calcium rich foods for bones,health sabzwari,health tips,healthy breakfast ideas,healthy foods recipes,healthy foods for kids,health news,Urdu health videos,hindi health videos]The recommended daily intake (RDI) of calcium is 1,000 mg per day for most adults, though women over 50 and everyone over 70 should get 1,200 mg per day, while children aged 4–18 are advised to consume 1,300 mg.  However, a large percentage of the population doesn’t meet their calcium needs through their diet (1).  The main foods rich in calcium are dairy products like milk, cheese and yogurt. However, many non-dairy sources are also high in this mineral.  These include seafood, leafy greens, legumes, dried fruit, tofu and various foods that are fortified with calcium.  Here are 15 foods that are rich in calcium, many of which are non-dairy.  1. Seeds Seeds are tiny nutritional powerhouses. Some are high in calcium, including poppy, sesame, celery and chia seeds.  For instance, 1 tablespoon (9 grams) of poppy seeds pack 126 mg of calcium, or 13% of the RDI (2).  Seeds also deliver protein and healthy fats. For example, chia seeds are rich in plant-based omega-3 fatty acids (3).  Sesame seeds have 9% of the RDI for calcium in 1 tablespoon (9 grams), plus other minerals, including copper, iron and manganese (4).  SUMMARY Many seeds are good sources of calcium. For instance, 1 tablespoon (9 grams) of poppy seeds has 13% of the RDI, while the same serving of sesame seeds packs 9% of the RDI. 2. Cheese Most cheeses are excellent sources of calcium. Parmesan cheese has the most, with 331 mg — or 33% of the RDI — per ounce (28 grams) (5).  Softer cheeses tend to have less — one ounce of brie only delivers 52 mg, or 5% of the RDI. Many other varieties fall in the middle, providing about 20% of the RDI (6, 7).  As an added bonus, your body absorbs the calcium in dairy products more easily than that from plant sources.  Many types of cheese are also packed with protein, such as cottage cheese.  What’s more, aged, hard cheeses are naturally low in lactose, making them easier to digest for people with lactose intolerance.  Dairy may have additional health benefits.  A recent study suggests it may lower the risk of heart disease (8).  Another study found that eating cheese daily was linked to a lower risk of metabolic syndrome, which raises your risk of heart disease, stroke and type 2 diabetes (9).  However, keep in mind that full-fat cheese is also high in fat and calories. Most cheeses also contain a lot of sodium, to which some people are sensitive.  SUMMARY Parmesan cheese packs 33% of the RDI for calcium, while other types deliver 5–2%. Despite being high in fat and calories, cheese may lower your risk of heart disease.  3. Yogurt Yogurt is an excellent source of calcium.  Many types of yogurt are also rich in live probiotic bacteria, which have various health benefits.  One cup (245 grams) of plain yogurt contains 30% of the RDI for calcium, as well as phosphorus, potassium and vitamins B2 and B12 (10).  Low-fat yogurt may be even higher in calcium, with 45% of the RDI in one cup (245 grams) (11).  While Greek yogurt is a great way to get extra protein in your diet, it delivers less calcium than regular yogurt (12).  One study linked eating yogurt to better overall diet quality and improved metabolic health. People who ate yogurt had lower risks of metabolic diseases, such as type 2 diabetes and heart disease (13).  SUMMARY Yogurt is one of the best sources of calcium, providing 30% of the RDI in one cup (245 grams). It\'s also a good source of protein and other nutrients. 4. Sardines and Canned Salmon Sardines and canned salmon are loaded with calcium, thanks to their edible bones.  A 3.75-ounce (92-gram) can of sardines packs 35% of the RDI, and 3 ounces (85 grams) of canned salmon with bones have 21% (14, 15).' 

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