When it comes to snacking, we usually opt for something easy and convenient, but not always healthy. However, there’s no need to sacrifice taste for nutrition. There are plenty of snack options that are both delicious and good for you.

One such option is a calcium-rich antioxidant snack.

Why Calcium Is Important

Calcium is essential for maintaining strong bones and teeth. It also plays a crucial role in muscle functions, nerve transmissions, and blood clotting.

The recommended daily intake of calcium is 1,000 milligrams for adults, and this requirement increases to 1,200 milligrams for women over the age of 50 and men over the age of 70.

Calcium is found in dairy products such as milk, cheese, and yogurt. However, not everyone can consume dairy due to lactose intolerance or other health concerns.

Luckily, there are several non-dairy sources of calcium, including leafy greens, fortified foods, and nuts.

Why Antioxidants Are Important

Antioxidants protect our body from damage caused by free radicals. Free radicals are molecules that can damage cells and contribute to aging and various diseases, including cancer and heart disease.

Antioxidants neutralize free radicals and prevent them from causing harm to our body.

The most common antioxidants in our diet are vitamins A, C, and E. Other antioxidant compounds include beta-carotene, lycopene, and selenium. These are found in colorful fruits and vegetables, nuts, seeds, and whole grains.

The Best Calcium-Rich Antioxidant Snacks

Combining calcium-rich foods with antioxidant-rich foods creates an even healthier snack option. Here are some of the best calcium-rich antioxidant snacks:.

1. Kale Chips

Kale is a leafy green that’s high in calcium and also contains antioxidants like vitamin C and beta-carotene. Kale chips are a crunchy, delicious snack that’s easy to make at home.

Simply wash and dry kale leaves, remove the stems, and coat with a little olive oil and salt. Bake them in the oven until crispy and enjoy!.

2. Almonds

Almonds are a great source of calcium and vitamin E, an antioxidant that protects our cells from damage. They’re also high in fiber and protein, making them a filling and satisfying snack.

A handful of almonds is a quick and easy snack option that provides numerous health benefits.

3. Dark Chocolate

Dark chocolate contains antioxidants called flavanols, which have been shown to benefit heart health by improving blood flow and reducing inflammation.

Dark chocolate is also a good source of calcium, providing about 12% of the recommended daily intake in one ounce. However, it’s important to choose dark chocolate with a high percentage of cocoa solids (at least 70%) to reap the health benefits.

4. Greek Yogurt with Berries

Greek yogurt is an excellent source of calcium and protein, and it also contains probiotics that are good for gut health.

Adding some antioxidant-rich berries like blueberries, raspberries, or strawberries to your yogurt provides additional nutrients and flavor. Berries are also high in fiber, vitamin C, and other beneficial compounds.

5. Chia Pudding

Chia seeds are a good source of calcium, fiber, and omega-3 fatty acids. When mixed with liquid, they create a delicious pudding-like texture that’s perfect for a healthy snack.

Add some antioxidant-rich fruits like raspberries or pomegranate seeds for an even more nutrient-dense snack option.

6. Edamame

Edamame or soybeans are a great snack option that’s high in protein, fiber, and calcium.

They’re also rich in antioxidant compounds called isoflavones, which have been shown to have numerous health benefits, including reducing the risk of heart disease and breast cancer.

7. Sesame Seeds

Sesame seeds are a good source of calcium, protein, and healthy fats. They also contain antioxidant compounds called lignans, which have been shown to have anti-cancer properties.

Sesame seeds can be added to salads, stir-fries, or used to make tahini, a delicious and nutritious dip.

8. Broccoli

Broccoli is a green vegetable that’s high in calcium and also contains antioxidants like vitamin C and beta-carotene. It’s also rich in fiber and other nutrients that promote digestive health.

Broccoli can be eaten raw as a snack, roasted as a side dish, or added to salads or stir-fries.

9. Dried Apricots

Dried apricots are a great snack option that’s high in calcium and also contains antioxidants like beta-carotene. They’re also rich in fiber, which promotes digestive health.

However, it’s important to choose dried apricots that are free of added sugars and sulfites.

10. Spinach Dip

Spinach is a leafy green vegetable that’s high in calcium and contains antioxidants like vitamin C and beta-carotene. It can be used to make a delicious and healthy dip by mixing it with Greek yogurt, garlic, and lemon juice.

This dip is a great option for parties or gatherings and is a healthier alternative to traditional dip options.

Conclusion

Choosing snacks that are high in calcium and antioxidants provides numerous health benefits. These snacks are not only delicious but also nutrient-dense and filling.

Incorporating these snacks into your diet can help you meet your daily calcium and antioxidant requirements while satisfying your hunger cravings.