The average calcium intake per day is 1 g. But someone needs more, someone needs a little less. Everything is individual and depends on your age, weight, health and lifestyle.
For example, additional calcium is needed for women in PMS. Ca levels are especially low in coffee drinkers – caffeine really flushes it out! By the way, decaffeinated coffee is an even more powerful “antagonist” of calcium than regular coffee.
Also, the “enemies” of calcium are stress, antibiotics, aspirin and aluminum (pay attention to dishes, do not store food in foil).
How to determine the lack of Ca?
There are special tests for trace elements. You can also check your vitamin D levels. As a rule, when the vitamin D content is low, the Ca level also decreases. There are also complementary features:
– muscle spasms;
– insomnia;
– cardiac arrhythmia (heart rhythm disorder);
– brittle nails;
– pain in the joints;
– hyperactivity;
– decreased blood clotting.
What products to fill the lack of Ca?
Many, having given up milk, worry about the lack of calcium in the diet – as we have already said, in vain. Eat a huge number of foods that are equal in Ca content to dairy products, and some even surpass them!
Sources (not a complete list, of course):
· sesame
green leafy vegetables (spinach is the leader here)
· seaweed
nuts (especially almonds)
poppy, flax, sunflower, chia seeds
various types of cabbage: broccoli, Beijing, red, white
Garlic, leek, green onion
· amaranth
· quinoa
Dried fruits: dates, figs, apricots, raisins
Let’s talk about the best sources of calcium:
Algae – kelp (seaweed), nori, spirulina, kombu, wakame, agar-agar.
100 g of seaweed contains from 800 to 1100 mg of calcium!!! Despite the fact that in milk – no more than 150 mg per 100 ml!
In addition to calcium, these products contain the necessary iodine, some even hold records for its content, so those with an overactive thyroid gland should use algae with extreme caution.
Seaweed has a specific taste, so as an option for using such an amazing source of calcium, I suggest making soup. Add dried nori seaweed to any broth when boiling. It will not affect the taste, but it will bring benefits.
– water
—tofu
– carrot
– any vegetables to taste
dry nori (to taste)
Boil vegetables until tender, add chopped tofu, seaweed, spices to taste. Boil until done.
Broccoli is another ideal source of calcium. But broccoli has an extra “secret” – vitamin K, which helps calcium absorption! In addition, broccoli contains twice as much vitamin C as oranges.
100 g of broccoli contains about 30 mg of calcium. A serving of creamy broccoli soup can fill your average daily calcium requirement.
– 1 whole broccoli (can be frozen)
— 30-40 ml of coconut milk
– water
– spices to taste (curry, oregano, to your taste)
Boil or steam broccoli. Puree with a blender with coconut milk, gradually adding water to the desired consistency.
Sesame – Unpeeled seeds contain the most Ca: with a peel – 975 mg, without a peel – 60 mg per 100 g. In addition to calcium, they contain a large amount of fatty acids, iron and antioxidants. Sesame also lowers cholesterol levels and is a source of protein.
For better absorption of calcium, sesame seeds are recommended to be pre-soaked or calcined. Below is the recipe for sesame milk. One serving of this milk contains our daily calcium intake, and the taste resembles halva! Who tried Latte Halva will definitely appreciate it! 🙂
Ingredients for portions 2:
– 4 tablespoons unroasted sesame
— 2-3 tsp. honey/agave syrup/ Jerusalem artichoke
– vanilla, cinnamon – to taste
– 1,5 glasses of water
Soak sesame seeds in water at room temperature from 30 minutes to 3 hours (ideally 3 hours, of course, but less is acceptable). Then we wash it.
We shift the soaked washed sesame into a blender, add spices and honey / syrup, pour everything with water and puree. Ready!
* Who does not like “particles” of seeds in a drink – you can strain.