FOODS RICH IN CALCIUM - 15 Foods High in Calcium. Calcium is a sufficient mineral salt in the
body, and we need it for good health. Bones and teeth contain about 99% calcium. Calcium
plays a vital role in all body cells' proper functioning. It moreover necessary for the
proper functioning of the hearts, muscles, nerves, and allows coagulation. Knowing that
a healthy adult needs about 1000mg of calcium per day, which foods should you choose so
you don't run out? In today’s video, we will show you 15 foods high in calcium. From
cheese, Nuts, Beans, and more. Stay tuned to find out more.
#1 Cheese Cheeses are a great source of calcium because
of their main ingredient, which is milk. Parmesan cheese is the best source with the highest
calcium content, and it covers about 33% of the RDI(Recommended daily intake). It swarms
the market, and it's considered the number one in terms of calcium content.
The analyzes carried out by scientists have shown that these milk-based foods(cheeses)
can contain more than 1000mg of calcium for a proportion of 100grams. Cheese remains a
source of assimilable calcium. Because during the production of cheese, the lactose in milk
changes due to the ferments' actions during maturation. As the lactose in milk is modified,
it would no longer have any adverse effect on the body.
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#2 Leafy green vegetables 2.25 ounces(one cup) of cooked spinach contains
100mg of calcium. However, we may only absorb only five percent of this content because
of the high concentration of oxalate, a spinach compound that decreases calcium consumption.
By contrast, 2.25 ounces of cooked broccoli contains about 45 mg of calcium, but broccoli
absorption is much higher at around 50 - 60 percent.
#3 Nuts Almonds are the highest calcium tree nuts
with 264mg of calcium per 100grams. Toasted almonds having up to 266 mg per 100grams,
are classified as a "superfood." Besides its high concentration of calcium, it also contains
many vitamins and essential fatty acids. It is advisable to consume it regularly (although
in small quantities) because it has many minerals, phytosterols, vegetable proteins, soluble
fibers, and vitamins.
#4 Calcium-fortified foods A cup of calcium-fortified breakfast cereal
(40g) has up to 200mg of calcium. Fifty percent of a cup of calcium-fortified orange juice
(100 ml) holds up to 80 mg of calcium, and two slices of bread (30grams) provide about
200mg of calcium. Plant-based milk (oat, almond, rice) may or may not be calcium-fortified,
so it is essential to check the label of these products if you intend to use these to replace
regular dairy milk to boost your calcium intake.
#5 Aromatic herbs Calcium is essential for bone formation, so
daily consumption of foods that contain them is necessary. Not only are the herbs used
to give a sweet fragrance to your dishes, but they also provide calcium, which your
body needs. Here is the case of thyme, which gives you up to 1260 mg of calcium per 100
grams, mint, and cinnamon, displaying content of 1080mg and 217 mg, respectively. But, as
for thyme, it is difficult to eat 100grams per day! It will be necessary to supplement
the consumption of other foods rich in calcium.
#6 Dandelion Dandelion is necessary for our health in every
way. It is, in fact, diuretic, good for our liver, rich in antioxidants, and, above all,
provides more calcium than milk (187 mg of calcium per 100grams). You can eat its leaves
uncooked, in the form of salads, and the same manner as spinach. You can also eat its cooked
roots.
#7 Quinoa and amaranth You may already be familiar with these two
favorite pseudo-grains of vegetarian and vegan diets as dairy substitutes. The amaranth is
one of the most nutritious plants that exist and consists of 18% calcium. For those who
cannot consume milk, blending amaranth with rice can be a good option. You can eat it
in the form of soups or pan-fried with other vegetables. Quinoa is a seed eaten like a
grain and has enormous beneficial properties for the body.
#8 Beans The black beans are an excellent source of
calcium-containing about 160mg of calcium in every 3.5 ounces, and white beans, a good
source containing about 15mg of calcium per 100g of the food. Rich in fiber, beans have
the advantage of quickly providing a feeling of fullness. They are also economical and
very rich in iron.
#9 Yogurt Yogurts also contain adequate amounts of calcium.
Choose them over probiotics, as they have bacteria that are beneficial to health. Yogurt
is essential and it is advisable to eat 3 to 4 dairy products per day to ensure its
daily calcium requirements. As it Contains between 111 mg and 167 mg of calcium per 100
g, its contribution is not negligible. Also, yogurt is one of the recommended calcium sources
for people with lactose intolerance because the bacteria responsible for processing milk
have modified lactose.
#10 WHEY PROTEIN Although in small quantities in the serum,
where they represent only about 13 percent of its dry matter, their extraction is of
great interest because of their incredible nutritional value and, in particular, their
possible use in the dietetic and therapeutic fields. Whey is highly wealthy in calcium,
and an ounce (28-gram) scoop of whey protein powder contains 200mg of calcium, which is
equivalent to about 20% of the RDI(Reference daily intake).
#11 Soy and tofu The tofu is a white paste with a soft, neutral
taste that comes from soy milk curdling. A cup or 260g of tofu contains about 832mg of
calcium, and 250ml of calcium-fortified soymilk provides around 300mg of calcium. White tofu
has a neutral taste that allows it to go well with all possible flavors: do not hesitate
to marinate it.
#12 Milk Whether it is from cow, goat, or sheep, milk
is rich in calcium. A glass of milk contains about 305 mg of calcium. For a cup of cow's
milk, the content is about 350mg, while goat's milk contains up to 327mg of calcium in one
cup(237ml). In ewes, calcium content is 187mg per 100g.
#13 Sardines Consume sardines once or twice a week, if
possible, with lemon juice to facilitate digestion. Fishbones are rich in calcium, so we don't
remove them. We bite into them! Sardines also contain Omega 3, essential fatty acids that
are good for the heart and brain. A 100g of sardines covers up to 37% of the RDI( reference
daily intake).
#14 Salmon with bones Salmon, in addition to omega-3s contents with
a positive effect on health, is rich in calcium. There is 262mg per 100g of salmon. Be careful;
there are significant differences between species of salmon. Some contain little calcium,
like sockeye salmon, which has only 12mg per 100g.
#15 Bottled mineral water We don't always think about it, but bottled
mineral water contains many nutrients. In addition to hydrating you, water from specific
sources will give you much calcium! It's up to you to choose it well because their content
is not equivalent from one brand to another.
An insufficient supply of calcium risks weakening the skeleton. But, calcium is involved in
bone and teeth formation because it also participates in blood clotting, hence its usefulness in
hemorrhage cases. On the other hand, you should understand that calcium is involved in the
process of muscle contraction. We now understand why the latter is necessary for our movements.
This mineral consumed every day, also participates in the release of various hormones. Given
the crucial role of calcium in the body, each individual should consume an adequate mineral
dose.
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