Calcium
Foods rich in calcium include dairy and non-dairy products. Choose from this list, according to convenience and availability.
Seeds: Especially poppy, sesame, celery and chia – also offer protein and healthy fats.
Cheese: Parmesan cheese has 33% of your required daily intake of calcium. Other types of cheese have up to 20%.
Yogurt: Rich in calcium and healthy probiotic bacteria, 250 gms of yogurt offers 30you’re your daily total amount of calcium.
Beans and Lentils: Beans offer a variety of health benefits, and depending on the type, offer up to 24% of your daily calcium requirement in 250 gms.
Almonds: 22 almonds can give you up to 8% of your RDI (recommended daily intake) of calcium. Go nuts.
Kale: A low-oxalate green, it offers calcium in abundance, that’s also easily absorbable.
Amaranth: A pseudocereal, cooked amaranth seeds offer 12% of your daily RDI. Cooked Amaranth leaves offer a whopping 28% with every cooked cup.
Tofu: Tofu is a calcium superstar, offering 86% of your RDI of calcium in just half a cup
Milk: Milk from cows and goats offer a lot of calcium, easily absorbable, with a host of other benefits. Drink up.
Vitamin K
Vitamin K is divided into K1 and K2. Scientists are still investigating the exact function of each in the human system. Vitamin K2 is primarily found in animal-derived products and natto, a fermented soybean. While dietary guidelines do not distinguish between the two, they do recommend that to get the most out of your Vitamin K sources, you eat them with some oils or butter, as it is a fat-soluble nutrient.
Butter: Butter from grass-fed cows definitively contains K2. So go ahead and butter your toast.
Cheese: It is a good source of K2, thanks to lactic acid in cheese cultures. Gouda cheese has the most active bone-building form of K2.
Egg yolks: Eggs from pasture or free range chickens are a rich source of Vitamin K2, with around 32 mcg per yolk.
Fermented Foods: Foods like Natto are extremely rich sources of Vitamin K2, as well as probiotics.
Comments are closed.