Foods Rich in Calcium and Phosphorus

The body needs calcium to strengthen bones and prevent osteoporosis (thinning of the bones). These tips will help you get enough calcium:
Foods containing at least 20% of the recommended daily value (DV) of calcium are excellent alternatives. Check the Nutrition Facts label to see the percentage of the recommended daily value of calcium that the food contains. Eating foods with a lower content of calcium can also help you meet your daily calcium intake goal.
Do not forget vitamin D. Vitamin D helps the body absorb calcium.
Bring the list the next time you go to the market.

Milk and milk products
Buy and nonfat milk or milk products. (The less lactose dairy products are good sources of calcium).
Nonfat yogurt or skim
Skim or lowfat (1%)
Cheese (with 3 grams of fat or less per serving)
Cottage cheese (cottage cheese) nonfat or skim

The following vegetables can be excellent sources of additional calcium.
Turnip greens
Chinese cabbage
Collard greens

The phosphorus is an element of great magnitude in our body, along with calcium as part of structures such as bones and teeth. Also, know what are the foods rich in phosphorus is of great interest to people with kidney disease, whose phosphorus intake should be reduced to pamper your balance with calcium and prevent bone decalcification.
Foods with more phosphorus are:
Cheeses (from 300 to more than 500 mg per 100 grams), a more higher cure phosphorus content.
Sardines (270 mg per 100 grams) and shellfish (200mg per 100g)
Chocolate (269 mg per 100 g)
Egg (210 mg per 100 g) and egg yolk (590mg per 100g)
Yogurt (170mg per 100g) and milk (100 mg per 100 g)
Vaccines meat, pork, poultry or fish (between 100 and 160 mg of phosphorus per 100 grams)
Read moe about foods that have good amount of calcium and phosphorus in urdu


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