- A healthy whole grain and a complete protein with all essential amino acids!
- 1 cup of cooked quinoa provides up to 100 mg of Calcium, plus a high amount of potassium and zinc
- Quinoa is a great healthy alternative to rice and can be served hot in a bowl or cold in a salad
- The high amount of protein in quinoa will help keep you fuller longer
- The amount of Calcium in rhubarb is quite high, although it is a less digestible form. But even if we only absorb 25% of it, we still get about 90 mg of Calcium per cup!
- Rhubarb also contains prebiotic to encourage the growth of healthy gut bacteria
- Rhubarb may be a rare inclusion to your meals and snacks, but they are delicious and can be incorporated raw or roasted in many recipes!
10. Whey Protein
- 1 ounce of whey protein provides about 200 mg of Calcium!
- This protein powder is derived partly from milk and is an excellent source of Calcium and protein
- Whey protein has also shown to improve blood sugar levels and aid in weight loss
- Easy to add to smoothies, oatmeal, and more!
One and a half cup of chickpeas contains about 315 mg of calcium along with filling fiber and protein. You can roast them and eat them as a snack with lime, onions and tomatoes or use them to make a wholesome soup.
It’s no secret that all berries can help with weight loss but we wanna talk about raspberries here. Thing is, this tiny fruit has 8g of fiber by the cup and only 60 calories per serving. Add as many raspberries as you’d like whether it’s ice cream, yogurt, or cereal, you can’t go wrong.
The Benefits of Calcium Supplements
Calcium supplements may have several health benefits.
They May Help Prevent Bone Loss in Postmenopausal Women
After menopause, women lose bone mass due to a decline in estrogen.
Luckily, supplements may help. Several studies have suggested that giving postmenopausal women calcium supplements — usually around 1,000 mg per day — may reduce bone loss by 1–2% .
The effect seems to be greatest in women with low calcium intakes and during the first two years of taking supplements.
Plus, there doesn’t seem to be any additional benefit to taking larger doses.
They May Help With Fat Loss
Studies have associated low calcium intake with a high body mass index (BMI) and high body fat percentage.
A 2016 study examined the effects of giving a daily 600-mg calcium supplement to overweight and obese college students with very low calcium intakes.
The study found that those given a supplement containing 600 mg of calcium and 125 IUs of vitamin D lost more body fat on a calorie-restricted diet than those who did not receive the supplement .
It’s often recommended to take vitamin D with calcium, since it improves its absorption.
Calcium May Help Lower the Risk of Colon Cancer
According to one large study, calcium from dairy products and supplements may lower the risk of colon cancer.
An earlier review of 10 studies found similar results.
Supplements May Help Improve Metabolic Markers
Several studies have suggested that taking calcium supplements might improve metabolic markers, especially when taken with vitamin D.
In a 2016 study, 42 pregnant women took supplements containing calcium and vitamin D. Several of their metabolic markers improved, including blood pressure and markers of inflammation.