8 Nigerian calcium rich foods to eat for strong bones – Nigerian cuisine is not only delicious but it is also packed with nutrients that are essential for good health. In this article, we will take a look at some of the calcium-rich foods that are commonly found in Nigeria and how they can help to keep your bones strong and healthy.

 

8 Nigerian calcium rich foods to eat for strong bones

If you’re looking to improve your bone health, population-based studies show that consuming adequate amounts of calcium is key. And while you can find calcium in supplements, the best way to get it is through your diet. Here are some of the best sources of calcium in Nigeria:

Ogbono soup

Ogbono soup is a Nigerian dish that is typically made with ground Ogbono seeds, which are rich in calcium. The soup is also usually made with other ingredients like vegetables, meat, or fish. This makes it a very nutrient-dense dish. Because of its high calcium content, Ogbono soup can be beneficial for people who are looking to improve their bone health.

Beans

Beans are a great source of calcium and can be commonly found in Nigeria. A one-cup serving of beans has about 10% of the calcium you need for the day. That’s more than you’ll find in a cup of milk! Beans are also a good source of other nutrients like iron, potassium, and magnesium.

Fura da nono

Fura da nono is a traditional beverage in West Africa that is made from millet. However, there is some debate over whether or not Fura da nono is rich in calcium. Some people believe that it is, while others think that it is not. However, there is no definitive answer either way. The best thing to do if you are interested in getting calcium from Fura da nono is to speak to a healthcare professional.

Fish

Fish, such as sardines, trout, and salmon contain a lot of nutrients that are highly beneficial to our health. One of those nutrients is calcium. One can of sardines has about 1000 mg of calcium, while one serving of salmon has about 200 mg. Calcium is important for our bones and teeth. It also helps with blood clotting and muscle function.

Dairy products

Dairy products such as milk, yogurt, and cheese are good sources of calcium as they contain high levels of calcium. For example, a cup of milk contains about 300 mg of calcium, one cup of yogurt has about 400 mg, while a slice or one ounce of cheddar cheese contains approximately 200 mg. Calcium is essential for maintaining strong bones and teeth. It also plays a role in blood clotting and nerve function.

Fluted pumpkin leaf  (Ugu)

Fluted pumpkin leaves are a good source of calcium just as Oha leaves, scent leaves, bitter leaves, kale and spinach. Calcium mineral is necessary for strong bones and teeth. It also helps with muscle contraction and nerve function. Pumpkin leaves are also a good source of vitamins A and C.

Kola nuts

Kola nuts are popular in Nigeria and other parts of Africa. They are rich in antioxidants and minerals, including calcium. Kola nuts have been shown to improve bone density and reduce the risk of osteoporosis.

Almonds

Almonds are a good source of calcium. One ounce of almonds contains about 75 mg of calcium, which is about 8% of the daily recommended value. Almonds also contain other nutrients that are important for bone health, such as magnesium and vitamin E.

 

How much calcium do you need?

There are a lot of myths out there about how much calcium you need to have strong bones. The truth is, your body needs calcium for many different functions, not just to keep your bones healthy. Every day, you lose calcium through your skin, nails, hair, and sweat. You also excrete it through your urine and feces. In order to make sure you’re getting enough calcium, it’s important to eat a variety of calcium-rich foods and to supplement with calcium when necessary.

The recommended daily intake of calcium for adults is 1,000 mg/day. However, if you’re over the age of 50, you may need more calcium to maintain bone health. Talk to your doctor about how much calcium you should be getting each day.

Some good sources of calcium include dairy products like milk, cheese, and yogurt; dark leafy greens like kale and spinach; fish with edible bones like sardines and salmon; nuts and seeds like almonds and sunflower seeds; and tofu. If you don’t eat enough of these foods or can’t tolerate them, you may need to take a calcium supplement.

 

The health benefits of calcium

Calcium is an essential mineral for human health. It is necessary for the development and maintenance of strong bones and teeth, and it also plays a role in nerve transmission, muscle contraction, and blood clotting. Most people are aware of the importance of calcium for bone health, but few realize that it is just as important for the proper functioning of other tissues and organs.

A diet lacking in calcium can lead to health problems such as osteoporosis (brittle bones), hypertension (high blood pressure), and colorectal cancer. Getting enough calcium from the foods we eat is crucial for maintaining good health. Unfortunately, many people do not consume enough calcium-rich foods on a daily basis, that’s where supplements come in.

 

Risks of calcium deficiency

Calcium is important for many body functions, including building and maintaining bones and teeth, blood clotting, and nerve and muscle function. A lack of calcium can lead to health problems, such as osteoporosis, high blood pressure, muscle cramps, and kidney stones.

While calcium is found in many foods, some people may not get enough from their diet. This is especially true for older adults, people who have dark skin, those who don’t get enough vitamin D (which helps the body absorb calcium), and those who don’t eat enough calcium-rich foods.

If you’re concerned about your calcium intake, talk to your doctor or a registered dietitian. They can help you determine if you need to take a supplement or make changes to your diet.

 

Conclusion

There are many calcium-rich foods that you can eat to help keep your bones strong and healthy. Some of the best options include Fura da nono, pumpkin vegetables, beans, fish, ogbono soup, almonds, milk and other dairy products mentioned. Incorporating these foods into your diet is a great way to ensure that you are getting the calcium you need for strong bones.