Consuming calcium rich foods on a regular basis is extremely important for our body, since it is a mineral that fulfills several essential functions. Among them the most important is to participate in the formation of new bones and maintain the health of the bones we have. Although it also helps maintain heart rate and muscle function, it is necessary for blood clotting and is involved in the transmission of nerve impulses.
However, in order for it to fulfill these functions, the correct intake of calcium is necessary. Since it is an essential nutrient our body must obtain it from food, or else it will be forced to take it from the bones. But if it is not restored, the bones will weaken and could even fracture easily. Therefore, consuming calcium rich foods is of vital importance.
The recommended daily calcium intake is 1,000 to 1,300 mg depending on age. While milk and its derivatives are the main source of calcium in our diet. However, there are other non-dairy sources that are also rich in this mineral. So we have prepared a list of the best calcium rich foods that we should consume.
The 7 best calcium rich foods
1. Seeds
Poppy, sesame, fennel and chia seeds can add healthy proteins and fats to our diet and also add large amounts of calcium. Poppy seeds provide 1,460 mg per 100 grams and sesame seeds 975 mg per 100 grams. While in the case of fennel seeds, the contribution is 1,300 mg per 100 grams. But if we talk about chia seeds, their contribution is 630 mg per 100 grams.
The best thing is that we can incorporate them into our diet through salads, breads, cakes and sauces.
2. Cheeses
Although their contribution may vary from one cheese to another, on average they provide 800 mg of calcium per 100 grams. However, it is important to point out that the cheese with the highest calcium content is Parmesan with 1,187 mg of calcium per 100 grams. It is followed by cured Manchego cheese with 848 mg of calcium for each 100 grams and Gruyere cheese with 881 mg of calcium for each 100 grams.
The advantage of cheeses is that, being a dairy product, our body absorbs the calcium they contain more easily than that from other sources. Also, many types of cheese such as cottage cheese are rich in protein. While hard and aged cheeses are generally low in lactose, so they can be an alternative for people who are lactose intolerant. Without a doubt, it is a very versatile food that we can include in an endless number of recipes.
Additionally, recent studies suggest that dairy may have the added benefit of reducing the risk of heart disease. However, we must consider that cheeses can also be high in fat and calories and contain a lot of sodium.
3. Milk
Milk is one of the best and cheapest sources of calcium, although depending on the type of milk the calcium content may vary. For example, a 250 ml glass of whole milk has 300 mg of calcium, while the same glass of skimmed milk can provide 320 mg of calcium.
Dairy products have the advantage of being easily absorbed, without leaving aside that it is a good source of protein, vitamin A and vitamin D. Besides being one of the calcium rich foods, milk is also a source of phosphorus and magnesium, which help maintain healthy bones. Therefore, drinking 2 or 3 glasses a day would be ideal to satisfy the daily requirement of calcium. So we can start at breakfast with a glass of milk combined with cereals and fruits.
4. Yogurt
As with cheese, in the case of yogurt, the calcium content varies according to its content. Although, not only is it one of the best calcium rich foods, yogurts are also rich in live probiotic bacteria, all of which have been shown to have several health benefits, including a lower risk of metabolic disease and heart disease. As well as helps regulate the intestinal microflora and protects the stomach from bacteria such as Helicobacter pylori.
The yogurts that provide higher levels of calcium to the body are Greek and flavored skimmed. Each with 150 mg of calcium per 100 grams. They are followed by sweetened plain skimmed yogurt with 149 mg and plain yogurt with 142 mg per 100 gram portion. A good way to consume it is by adding natural fruits and chia seeds.
5. Sardines
Fish help us to obtain a good supply of calcium and especially sardines thanks to their edible bones. Being its contribution of 340 mg of calcium per 100 grams.
Moreover, sardines are a type of fatty fish or oily fish very rich in omega 3 fatty acids, good for the heart, brain and skin. As well as vitamin D, iodine and potassium. But it also provides us with high-quality proteins and contains low levels of mercury. Enjoy them as an aperitif or in a delicious salty cake.
6. Soy
Within the category of legumes, soy is one of the calcium rich foods that we should eat. In addition, it contains isoflavones that help to prevent the decalcification of bones and thus also osteoporosis. A serving of 100 mg of soy can provide 277 mg of calcium. The best thing about this legume is that we can consume it in different ways, whether in grains, in sprouts, in sauce or even in the form of plant milk.
7. Almonds
Among all nuts, almonds are the dry nuts richest in calcium. Also, because they do not contain water, the concentration of nutrients and minerals is higher. They are rich in manganese, vitamin E, and magnesium, an element that helps maintain healthy bones. According to studies, eating nuts may help reduce blood pressure, body fat and the risk of metabolic diseases.
A serving of 100 grams of almonds provides 264 mg of calcium. With which we can cover 26% of the recommended daily intake for an adult. Try incorporating them into salads, cookies, or as a base for a delicious salty cake.
ALFA