2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Calcium is a mineral and extremely important for human health. As we know, it strengthens the teeth and skeletal system, helps to improve the condition and functioning of muscles, regulates blood pressure well.
The recommended daily intake of calcium is 1,000 milligrams. A lot foods are rich in calcium, especially dairy products and some vegetables. In the following lines you will have the opportunity to get acquainted with them and include them more in your daily menu.
Bean foods
Beans and lentils are rich in fiber, protein and trace elements. It also boasts a lot of iron, zinc, folate, magnesium and potassium. Some varieties also have decent amounts of calcium.
Dairy products
It has already become clear that they are the most valuable sources of calcium. In addition, minerals from dairy products are better absorbed by the body than calcium in plant products. Goat's milk is one of the richest sources of calcium. It is even more useful than cow's milk. Cheese is another excellent source of calcium.
It's yogurt an excellent source of calcium. Many types of yogurt are also rich in live probiotic bacteria, which have various health benefits. One cup (245 grams) of plain yogurt contains 30% of regular daily intake of calcium, as well as phosphorus, potassium and vitamins B2 and B12, Low-fat yogurt can be even higher in calcium, 45% in 245 grams.
While Greek yogurt is a great way to get extra protein in your diet, it provides less calcium than regular homemade yogurt.
One study linked yogurt consumption to better overall diet quality and improved metabolic health. People who ate yogurt had a lower risk of metabolic diseases, such as type 2 diabetes and heart disease.
Fruits and vegetables
Calcium-fortified orange juice is much more useful even than cow's milk. The drink is especially suitable for people with lactose sensitivity. In addition, many of the dark green leafy vegetables are also rich in calcium. Raw figs are best fruits high in calcium. Other sources worth mentioning in this category are oranges, blackcurrants, raspberries and blackberries. In addition to calcium, these fruits are rich in fiber, vitamin C and many other minerals.
Grains and seeds
Cereals are a typical representative of foods rich in calcium. A bowl of cereal provides 120 to 350 milligrams of calcium, depending on the specific type of breakfast. Sesame is a representative of the seeds, rich in the valuable mineral. ¼ A large cup of sesame seeds supplies about 350 mg of calcium per day. Consume more sesame seeds with tahini sauce, homemade hummus, sesame rolls.
Soy products
¼ A bowl of raw tofu supplies the body with 430 mg of calcium. Soy milk is also a great source of bone healing mineral. Calcium-fortified soy milk is healthier even than the aforementioned regular cow's milk. One glass of enriched soy milk provides the body with 350 milligrams of calcium.
Fish
Canned sardines and salmon charge the body with calcium because of their edible bones. These oily fish also provide high quality protein and omega-3 fatty acids that are good for your heart, brain and skin.
While seafood may contain mercury, smaller fish, such as sardines, have low levels. In addition, both sardines and salmon have high levels of selenium, a mineral that can prevent and reverse the toxicity of mercury, ie.
Nuts
Of all the nuts, almonds are among foods with the highest calcium content - About 22 g of nuts provide 8% of the regular daily intake of calcium.
Almonds also provide 3 grams of fiber (for 28 grams), as well as healthy fats and proteins. In addition, they are an excellent source of magnesium, manganese and vitamin E. Eating nuts can help lower blood pressure, body fat and other risk factors for metabolic diseases.
Others nuts rich in calcium, are Brazil nuts, pistachios, walnuts, hazelnuts and macadamia nuts.
These foods contain a lot of fiber, healthy fats, proteins, as well as antioxidants, B vitamins and minerals such as magnesium, copper, potassium and selenium. All of these nutrients help regulate blood pressure and help maintain satiety, which is especially important if you want to lose weight.
Seaweed
Consumption of seaweed, especially raw wakame, provides the body with 12% of the daily need for calcium, in a portion of only 80 grams. Algae are also an excellent source of calcium.
However, these algae should be consumed with caution by people who have thyroid problems, as they also contain a lot of iodine.
Whey Protein
Whey protein is found in milk and has been studied in detail for its health benefits. It is an excellent source of protein and full of fast-digesting amino acids. Several studies have linked whey-rich diets to weight loss and improved blood sugar control.
Whey is too extremely rich in calcium food.
Green leafy vegetables
The green leaves are incredibly healthy, and some of them are rich in calcium. Greens that have good amounts of this mineral include kale, spinach and more.
For example, a cup (190 grams) of peeled green fruit contains 266 mg of calcium - a quarter of the required amount per day.
Rhubarb
Rhubarb has a lot of fiber, vitamin K, calcium and smaller amounts of other vitamins and minerals.
Contains prebiotic fiber, which can promote healthy bacteria in your gut.
Like spinach, rhubarb is high in oxalates, so a large amount of calcium not absorbed. In fact, one study found that your body can only absorb a quarter of the calcium in rhubarb.
On the other hand, the amount of calcium for rhubarb is quite large. So, even if you absorb only 25%, you still get 87 mg per cup (240 grams) of boiled rhubarb, Rhubarb has a lot of fiber, vitamin K and other nutrients. Calcium may not be completely absorbed, but the numbers are large enough to benefit you.
Calcium is an important mineral that you may not get enough of during your daily diet.
Photo: thecompleteherbalguide.com
While dairy products tend to supply your body with the largest amounts of this mineral, there are many other plant sources of calcium that are also not to be underestimated.
You can easily provide your calcium supplyby consuming from the varied list of foods in this article.
Once you met calcium-rich foods, you can include them more often in your diet. Apply them in:
- salads: tuna salad, quinoa salad, mushroom salad, fish salads;
- Soups: spinach soup, burdock soup, bean soup;
- main dishes: rice with spinach, lamb with spinach, bean stew, stew with chickpeas;
- desserts: cheesecake with cottage cheese, cheesecake in a glass, cream.
Calcium is an important mineral for the proper functioning of the body, helps to develop and maintain healthy bones, teeth and nails. It also regulates blood pressure, prevents blood clots and provides muscle contraction.
That is why it is essential to eat as much food as possible, containing calcium. The recommended daily dose of calcium is 1000 mg for adults and 1200 - 1300 for children and people over 50 years.
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