Some should probably be included in the menu, because they are not only healthy, but also delicious!
Why do you need calcium? Many will confidently say: for strong teeth and bones, and they will be right. But not only for this. Calcium is involved in the formation of skeletal muscles, blood clotting processes, the development of immunity, regulates blood pressure, seals the walls of blood vessels and does much more useful. If this trace element is not enough, nails begin to exfoliate, increased fatigue and weakness in the muscles, nervousness appear, insomnia may begin and even eczema may develop.
The easiest way to compensate for a calcium deficiency is to drink vitamins. But if you do not like vitamin and mineral complexes in tablets, but you don’t like milk, there are still many ways to replenish the level of a trace element in the body. Wday.ru has collected 12 foods that contain more calcium than milk.
1. Seeds
Poppy seeds, sesame seeds, chia seeds, celery seeds – they all contain quite a lot of calcium. A tablespoon of poppy seeds, for example, contains 13 percent of the daily value of a trace element. The same serving of sesame seeds contains 9 percent of the calcium intake. In addition, the seeds are rich in protein and healthy fats, as well as other minerals such as copper, iron and manganese.
2. Cheese
The body absorbs calcium better from dairy products than from plant foods. Most of the calcium is found in hard cheese, such as parmesan. 30 grams of this cheese will provide you with a third of your daily calcium requirement. In soft cheeses it is less, about 5 percent of the norm per 30 grams. In cheeses of medium hardness – about 20 percent.
3. Yogurt
245 grams of yogurt will provide you with 30 percent of your daily calcium requirement. In addition, you will also get a good dose of probiotics, protein and B vitamins. But fat-free yogurt is not your assistant here: the fat percentage must be at least four for calcium to be absorbed normally.
4. Sardines and canned salmon
A can of sardines is 35 percent of the daily value for calcium, salmon is 20 percent. Bonus: A serving of omega-3 fatty acids, which are good for the heart, brain and skin, as well as protein. In addition, these fish species are high in selenium, another beneficial trace mineral.
5. Beans and lentils
In addition to calcium, legumes also contain folic acid, zinc, iron, magnesium and potassium. They are a great supplier of fiber, which can aid digestion. Legumes also help lower cholesterol and prevent diabetes.
6. Almond
The richest nut in calcium. Healthy fats, proteins, as well as magnesium, manganese and vitamin E, almonds are a real storehouse of useful things. And nuts are very high in calories, do not forget about this.
7. Whey protein
First of all, it is protein. But since it is made from whey, it is also not deprived of calcium. It’s also a great substitute for sugar. Protein is usually available in a variety of flavors, aromas and sweeteners.
8. Leafy greens
From white cabbage to spinach, they are all excellent sources of calcium. But you need to eat them in salads dressed with oil. Without fat, calcium is very poorly absorbed.
9. Rhubarb
Sheer sour, but very healthy. Calcium from rhubarb is not absorbed very well, by about a quarter. But there is so much of it in this plant that this is enough. In addition, it contains a lot of vitamin K, fiber and healthy fibers.
10. Amaranth
Amaranth grain is considered a real superfood. In addition to calcium, it contains a lot of folic acid, manganese, magnesium, phosphorus and iron. The leaves of this plant contain even more calcium, and in addition – vitamins A and C.
11. Tofu and sprouted soybeans
150 grams of tofu will provide you with your full daily intake of calcium. Soybean sprouts contain less calcium, but also a lot. In addition, it is an excellent dietary product that will help you lose weight.
12. Figs
Dried figs contain 5 percent of the daily value of calcium in every 30 grams. Plus, it’s high in antioxidants and fiber. But this fruit is also very high in calories, so it is better to limit yourself to one thing a day.
Head of Health Promotion and Healthy Lifestyle Promotion at SIBUR
“The foods described in this article are really high in calcium. Therefore, for a person who does not like milk or it simply cannot be absorbed by the body, this is a great alternative! And it is important not to ignore the consumption of calcium-containing foods, because it accumulates in the body only up to 15 years, and then getting it is the work of each of us on proper nutrition. And we all know that with age, calcium is more actively washed out, depriving bones of strength. “