Calcium is involved in almost every process in the body. Thanks to this chemical element, bones and teeth are formed, it influences blood coagulation and hormone production, and is responsible for muscle contractions. Calcium deficiency results in stunted growth in children and brittle bones in adults. To prevent problems, you should find out which foods have the most calcium, and include them in the daily menu.
- How much calcium do you need to stay healthy
- Which foods have the most calcium
- TOP 9 Super Healthy Calcium-Containing Foods
How much calcium do you need to stay healthy
It is desirable to know your daily calcium intake in order to get it in the right amount and at the same time not to allow an excess that harms the body. Approximate calculations look like this:
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for a child up to 3 years — 500 mg per day;
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for a child 4-8 years — 800 mg per day;
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for a child/teenager 9-18 years — 1300 mg per day;
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adult 19-50 years — 1000 mg per day;
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for an adult over 51 — 1200 mg per day.
These rates are for healthy people, so if you have serious kidney disease, it is best to consult your doctor.
Calcium deficiency occurs not only because it is lacking in the daily diet, but and due to problems with its assimilation. So, if there are too many fats and sugars in the food, the chemical element is absorbed worse. Coffee, alcohol, products with phosphorus, sodium and completely reduce the amount of calcium in the body.
When choosing foods rich in calcium, you should pay special attention to those that contain a lot of vitamin D. Adding them to your diet can help prevent bone fractures. According to research by scientists published in HealthDay News, without calcium, vitamin D does not protect bones, but the combination of elements contributes to a significant strengthening of bone structure.
Read also: What foods have the most calcium The lists of foods containing calcium in large quantities are headed by cottage cheese, milk and natural yoghurts. They are really very useful, but not everyone likes milk-based dishes, and problems often arise with lactose. In this article we will pay attention to less popular, but same calcium-containing foods.
hard cheeses;
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sardine;
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salmon;
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green vegetables;
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legumes;
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nuts.
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We offer a table of available products containing a lot of calcium, and below we will consider in detail how many useful substances you can get from them.
TOP-9 Super Healthy Calcium-Containing Foods It is fundamentally important not only the amount of calcium in products, but and the degree of its digestibility. The human body absorbs calcium best of all from such sources.
1. Crushed eggshells: enough ½ teaspoon
The shell of one chicken egg contains up to 2 g of calcium. Even half a teaspoon of ground shell powder is enough to cover a person's daily calcium requirement. In this form, it is perfectly absorbed and does increase the calorie content of food. According to calcium content ½ a teaspoon of ground shells is equivalent to 1.2 kg of cottage cheese.
There is a nuance: salmonella can appear on the shell, which is fraught with a dangerous disease.Therefore, it is important to adhere to the powder preparation technology. The shell should be thoroughly washed, boiled for 5 minutes and dried. After such disinfection, it is already possible to prepare a useful powder from it. It remains to grind in a coffee grinder and put in dishes or take separately as a dietary supplement.
2. Parmesan and other hard cheeses — leaders in calcium content Hard cheeses, especially parmesan, are the leading foods with a high content of calcium. To obtain a daily dose, it is enough to eat 100 g of cheese. Additional bonuses — highly digestible protein and 0.95 mcg (10% DV!) of vitamin D.
The disadvantages of cheeses include high calorie content, so you shouldn't get carried away with them. This will damage the figure. 100 grams is enough.
Read also:10 things to do every day to keep your teeth and gums healthy
3. Sesame — the best source of calcium among plant foods To get your daily calcium requirement, 100 g of sesame seeds is enough. But there is one problem: it is a whole pack that is difficult to overcome on alone. In addition, such a feat can end in embarrassment, because sesame has laxative properties. Another disadvantage: the seeds contain phytic acid, which reduces the absorption of calcium.
Good option — soak for 4 hours, lightly fry sesame seeds, and then add to cooked food: salads, pastries, halva or gozinaki.
4. Canned sardines in oil — high-calorie, but useful
The secret of canned food is simple: fish is placed in jars without removing the bones. It is the bones that supply the largest amount of calcium to the body.
Fish also contains vitamin D, thanks to which useful substances are absorbed much better. To get the daily intake of calcium, 300 & nbsp; g of sardines is enough. Due to the high calorie content, it is better to reduce this amount to 150 g and add one more product with calcium to calcium.
5. Almond — one handful and lots of calcium
the same problem appears of sesame. Nuts contain a lot of phytic acid, so they should be soaked for at least 12 hours. But one handful is enough to cover the daily need for calcium.
Don't overdo it. Nuts are delicious and it's hard to resist eating them all. If systematically broken, excess almonds will inevitably turn into extra centimeters and kilograms.
Good news for garlic lovers. Do not deny yourself hot sauces: they contain a lot of useful substances. Garlic will become your reliable protection against cardiovascular, oncological, colds. It normalizes glucose levels and contains 181 mg calcium per 100 g.
7. Parsley — greens for the guardian of your health
138 mg of calcium in large 100g bunch — what your body needs. However, to eat this amount of parsley, you will have to chew it all day. Alternative — add more greens to cooked food.
Parsley has an invaluable property: due to the large amount of vitamin C (133 mg per 100 g), it neutralizes the effect of phytates and improves calcium absorption from plant foods. Therefore, it must be added to salads (especially with sesame seeds) and bean dishes.
8. Hazelnut — another super healthy kind of nuts
Hazelnut — it is not only delicious, but and very healthy. 100 g of nuts contain 114 mg of calcium and 15 g of protein. There is also a fly in the ointment — 628 kcal. Each extra handful can nullify all efforts to maintain shape.
9. Soya — worthy alternative to dairy products
Soybeans — excellent source of calcium (102 mg per 100 g) and protein (16.6 g). They are relatively low in phytates, so the nutrients are well absorbed, but it's still a good idea to soak soybeans for a few hours before cooking. This will have a positive effect on the properties of the beans.
Highlights on the benefits of foods rich in calcium
If you don't like milk, cottage cheese, and natural yoghurt, that is no reason to deprive your body of sources of calcium.Follow this pattern:
include a 100-gram piece of your favorite hard cheese in your daily menu;
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add more herbs, garlic, sesame seeds to salads and sauces;
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make sure you have a handful of almonds or hazelnuts every day;
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Don't forget to soak seeds, nuts, legumes, soybeans to neutralize phytic acid;
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Make crushed eggshells your go-to food supplement.
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Eat foods rich in calcium and be healthy!
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