By michael vivar
A well-balanced diet is fundamental to good health. It provides the body and mind with the vitamins, minerals and nutrients they need to function at their peak.
One essential mineral is calcium. It's good for nerve, heart and muscle performance. Most importantly, calcium is the building block for the human skeleton.
Sufficient calcium helps kids grow up strong and prevents osteoporosis in adults. Here are eight great sources – some obvious, some not so much.
Taking supplements is a good idea for any health regimen. However, as with any vitamin or mineral, optimal absorption of calcium occurs via foods.
A tablespoon of chia, poppy or sesame seeds provides up to 10% of the recommended daily amount of calcium. They can be baked into bread or mixed with smoothies.
The edible bones make both fresh and tinned sardines rich in calcium. The fish is also high in omega-3 fatty acids. Finally, they contain less mercury than tuna or salmon.
A single cup can have 19% of daily calcium needs. Their fiber content improves digestion and research suggests they reduce bad cholesterol levels.
Dark green, leafy vegetables like spinach, kale and collards have a whopping 21% of calcium's recommended daily allowance.
There is tofu on the market fortified with exceptionally high amounts of calcium. It doesn't have to be boring as tofu takes on the flavor of the foods with which it's cooked.
Nature's sweet treat isn't just a just a bountiful source of calcium. They contain potassium and vitamin K levels that rival bananas.
The FDA has touted milk as one of the best and most available calcium conveyances for decades. This applies to milk products like cheese yogurt.
More from Home & Texture