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soccer is certainly the most abundant mineral present in our body. It accounts for about 2% of total body weight and contributes to many essential functions such as Nutrient Assimilation and Disease Prevention .
Our body uses 99% of calcium for the construction of bones and teeth and as a structural and functional support of the musculoskeletal apparatus .
But how many grams of calcium in a day are required by our body? On average, adults, aged 19 to 50, need 1 milligram per day (mg / day) of calcium
This level increases to 1.2 mg / day for women between 51 and 70 years old and 1, 3 mg / day for pregnant women. Surprisingly, most individuals do not correctly absorb calcium through food .
The foods rich in calcium are milk and its derivatives, but, contrary to what you think, are not the only foods that contain large amounts of calcium
Let's see together what are the main sources of calcium .
The 10 Main Foods High in Calcium
- Yogurt and Cheese – Milk, yogurt and cheese are among the richest foods in calcium. Among the "made in Italy" products, parmesan contains a very high percentage of calcium (each 28 grams contains about 33% of the amount of calcium to be taken in a day). In general, aged cheeses are lactose-free foods with higher amounts of calcium than fresh foods and can be consumed safely by those who do not tolerate that sugar. On the other hand, a cup of yogurt contains 30% of the daily needs of calcium and is a very important product for our health thanks to the presence of probiotics, vitamins B2 and B12.
- Plant with green leaves – Tra the foods richest in calcium, we mention broccoli, spinach and cabbage. A cup of boiled green cabbage contains a quarter of the amount of calcium that our body needs in a day
- Fish – Anchovies and salmon are foods rich in calcium. 92 grams of anchovies contain 35% of Gornaliero's calcium requirements. If mercury is marked in fish, anchovies and salmon contain a large amount of selenium, which counteracts the toxic effects of mercury itself.
- Sesame and Flax Seeds – Sesame seeds provide a remarkable amount of calcium. A tablespoon of sesame seeds (about 15 grams) hides 126 mg of calcium, while a spoonful of linseed contains 38. Both products are excellent for enriching bread, salads and soups.
- Beans and Lentils – In addition to being a source of calcium (about 24% of the daily intake), beans and lentils also contain a high concentration of fiber, protein, iron, zinc, folate, magnesium and potbadium. In addition, a recent study has shown that ingestion of beans would reduce the risk of developing type 2 diabetes.
- Almonds – Almonds contain not only calcium but also magnesium and iron. Their fat and protein content affects the health of our heart by lowering the level of harmful cholesterol in the blood.
- Soybean – Soy is a highly digestible legume with multiple properties, it has calcium, magnesium, iron, vitamins but also many proteins, non-harmful fats, lecithin and carbohydrates. Soy milk comes tofu which contains 14% of the daily amount of calcium needed for the body.
- Rhubarb – Rhubarb is one of the plant foods rich in calcium and also contains a lot of fiber. With regard to spinach, it presents oxalates that could interfere with the absorption of calcium itself. Do not worry though! The calcium concentration in rhubarb is so high that it allows optimal absorption anyway.
- Quinoa – Quinoa, like spinach and beets, is a herbaceous plant of the family Chenopodiaceae. It contains between 60 and 100 mg of calcium every 100 gr and also has a high content of potbadium, zinc and protein
- Dried figs – Among the foods rich in calcium without lactose, there are also dried figs. Did you know that eight dried figs contain about the same amount of calcium in a glbad of milk?
Why not give up calcium-rich foods
football is not only the main element it forms bones and teeth, but also fulfills other vital functions important.
It regulates the contraction of the muscles by reducing the appearance of cramps. It acts on the health of the nervous system by controlling the transmission of impulses. It also contributes to maintenance of low blood pressure and level of cholesterol balances the frequency of heart beats and contributes to the coagulation of blood. Lack of calcium can cause muscle and abdominal cramps, headaches, irritability, dry skin, cavities, brittle nails and hair loss. [19459020] When calcium deficiency becomes a real dysfunction. In the osteo-articular apparatus, serious problems such as bone pain, risk of fracture, osteoporosis in postmenopausal women and bone decalcification in the elderly can occur.
Do not forget to take the amount of calcium indicated each day (about 1 mg / day depending on your age) by supplementing it with calcium-rich food intake . Do not do too much, though. It is advisable to keep the blood calcium levels not too high to prevent the appearance of kidney stones!
Date created: 02 July, 2018 –
Date of the last update: 02 July 2018
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