There are foods much higher in calcium than milk. Some sources are vegan, so can be included in the diet by people who do not eat dairy, eggs and meat!
Calcium is an essential mineral for health and has the following effects: it ensures the strength and density of bones, prevents tooth decay, helps the muscles function, plays a key role in the transmission of nerve signals to the body, has a positive effect on blood pressure, helps prevent the formation of stones to the kidneys and supports the immune system. With so many benefits, it is essential to consume foods that contain it.
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If the people think that milk contains the most calcium, in fact, there are other foods that surpass it in this chapter, some of them even being vegan. For example, 100 ml. of cow’s milk contain around 120-125 mg. of calcium, and 100 ml. of almond milk can contain up to 150 mg. of calcium.
Foods that contain more calcium than milk
To ensure an adequate supply of calcium to the body, include the following foods in your diet:
Sardines – This fatty fish contains a generous amount of calcium. More precisely, 100 g of sardines contain 382 mg. of calcium. In addition, sardines are rich in omega-3 fatty acids, which reduce the risk of heart disease, but also in protein, selenium and vitamin B12, essential nutrients for overall health. Tofu – Contains five times the amount of calcium that milk contains. That is, 100 g of tofu contains 683 mg. of calcium. Beyond this advantage, tofu is a rich source of protein, like chicken or eggs. Almonds – Raw almonds are also rich sources of calcium because 100 g contain 264 mg. of calcium. They also contain vitamin E, which helps regulate blood pressure, as well as magnesium, a mineral necessary to maintain bone health. Kale – With 132 mg. of calcium / 100 g., kale is a beneficial food for health. Also, if you want to add more fiber, antioxidants, vitamin C and K to your diet, you can safely include it in your menu!
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2023-11-02 13:05:15
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