High Calcium Foods for Snacking

Calcium is very essential for our bones, teeth and muscles. It also affects our cardiovascular and kidney health. Deficiency in calcium or insufficient absorption of calcium can result in bone loss.

For an adult, the recommended daily intake of calcium is 1000 mg. For growing children and pregnant moms it is even higher: 1500-1800 mg a day. Studies have shown that bioavailability (absorption and utilization in the body) of calcium from natural sources is much more superior relative to getting it from supplements. A British study showed that girls who received their calcium intake from supplements added to a juice showed an increased bone mass for the duration over which they were consuming it. After two years of discontinuing the supplements, they found that their bone densities had reversed to the original levels. So supplements do not do a good job for the body.

High calcium foods from natural sources provide the best nutrition. Here are some natural high calcium foods that you can snack on when you are hungry.

• Yogurt - Milk is very rich in calcium and is a primary source of calcium in most people's diet. Yogurt which is derived from milk preserves the richness of calcium. About 225 grams (1 cup) of yogurt provides 40% of an adult's daily requirement of calcium. Besides, yogurt also helps with digestion. It is a filling and healthy snack. Have a cup of fruit-flavored yogurt or have it plain once every day.

• Cheese - Cheese comes from milk. With any kind of cheese, you can prepare snacks high in calcium. Make a sandwich or a burger with cheese and greens. Avoid high fat and carbohydrate fillings or patties as most varieties of cheese also add fat to your diet and are high in calories. A cheese single gives 10% of your daily calcium requirement.

• Beet - Beet is very rich in calcium and iron. For most people, a raw beet is a tasty and crunchy snack. It is also very filling. Besides, snacking on a beet will give you plenty of fiber. If you do not like it raw, slice it up and microwave it for a few minutes. Then season it with cilantro, salt, pepper and fresh lime juice - this makes a delicious and healthy high calcium food.

• Nuts - Almonds are an excellent source of calcium. 8-12 almonds a day will supply you 7%-10% of your daily calcium requirements. Use organic, unsalted and unroasted almonds to avoid excess salt and fat. Walnuts also have considerable amounts of calcium. These nuts make a crunchy and tasty snack.

• Finger Millet - Finger Millet is very commonly used in India and Africa and is known for its richness in calcium and iron. Easy to digest and absorb, it is used for feeding even infants in these countries. You can lightly roast a cup of finger millet and season it with herbs and spices for a snack. Alternatively, sprout a cup of finger millet by soaking it overnight. Add sugar or salt to taste and eat it raw or with yogurt. About 2 tablespoons of raw finger millet contains over 70% of your daily recommended calcium dosage.

Remember that Vitamin D is required for proper absorption of calcium. No matter how much calcium you ingest, your body will not absorb it unless your vitamin D levels are normal.