The best sources of calcium that will ensure your daily needs

The best sources of calcium that will ensure your daily needs. Although the major challenge related to calcium metabolism is undoubtedly bone loss due to a diet low in calcium, problems can also occur when the level of this valuable nutrient is too high.

Too much calcium, on the other hand, creates deposits in places where it does more harm, for example in the blood vessels and the kidneys (in the form of kidney stones).

Of course, the recommended daily dose for adults is still a matter of debate. However, most nutritionists agree that the risk is not excessive and is usually the result of a diet with too much milk.

Apart from these “real” situations, it must still be said that dairy products are still the main source of calcium. The 1,000 milligrams a day, the recommended dose of calcium for those between the ages of 19 and 50, can be covered with three and a half cups of milk. This is why some vegetarians are “deficient” in calcium and suffer from effects such as severe menstrual pain, palpitations and, in the most advanced stages, bone fractures, according to www.exquis.ro.

The lack of calcium directly affects the bones, which begin to lose their density, and the next step may be the appearance of osteoporosis. If you choose to eat milk, for calcium intake, yogurt is a good choice, especially for people who see milk as the enemy.

Considering the controversies surrounding it and putting it on the list of potentially allergenic and even carcinogenic foods.

The best sources of calcium

Choose plain, natural, fat-free yogurt options. They have the highest amount of calcium. In addition, people with lactose intolerance can eat it safely because it is much easier to metabolize.

Among the cheeses, depending on the types you like, you can choose fatter (slightly healthy) and leaner (healthier) versions, but they all contain a lot of calcium. However, we have good news for vegetarians, those with lactose intolerance, or those who do not like milk and its products.

There are many other foods that are just as valuable of calcium as milk, yogurt, cheese or butter.

Tofu cheese

There are between 120 and 390 mg of calcium in 120 grams of tofu, depending on the type of tofu (hard or softer). The denser the structure of tofu cheese, the more calcium it contains. Tofu is one of the most versatile vegetable foods, which should be eaten regularly, in soups and sauces, grilled, marinated, and even in the combination of some desserts.

Sardines

They are the cheapest and healthiest source of protein, but they are also praised for their calcium content; In 120 grams of sardines there are 440 mg of calcium, which is twice as much as 200 ml of milk. Use sardines with bones, because about 50% of the total calcium is stored here.

Sesame seeds

Very tasty, sesame seeds have a high content of calcium, as well as other important minerals and vitamins. The raw ones provide about 1000 mg of calcium per 100g. In other words, just 28 grams of sesame seeds, which is two tablespoons, contains no more and no less than 280 mg of Ca, which is almost as much as a cup of milk. To eat as many sesame seeds as possible, add them to salads, smoothies, soups or cereals.

Green leafy vegetables

Dark greens, especially spinach, contain, for example, 240 mg of Ca per cup. Note that the body absorbs some Ca from spinach, as it also contains oxalic acid which prevents nutrient absorption. However, a salad with spinach and salmon for lunch will give you the energy you need to continue the day at full capacity. In addition to the wonderful mineral for strengthening bones.

Cabbage and broccoli are also rich in Ca, with the added benefit of having less oxalic acid. One cup of green broccoli florets provides about 74 mg of Ca, along with 120 mg of vitamin C, which helps the body absorb Ca more easily.

Broccoli is also high in vitamin K, vitamin A, folic acid and fiber.

And Kale is generous: 139 mg of calcium per 100 g of leaves.

Chia seeds

Many of us do not know that chia seeds contain a lot of calcium and also Omega-3 and fatty acids, which are essential for our health. A 100g serving of chia seeds gives you around 631mg of calcium.