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Top 25 Calcium-Rich Foods and How to Make Them Effective

Calcium is one of the most important minerals for our body, as it is the fundamental constituent of our teeth and bones, as well as the most abundant mineral in the human body. In addition to strengthening our bones, calcium contributes to the development of other important functions.

Calcium is also essential during pregnancy, an essential pillar for a healthy pregnancy and baby. The fetus needs calcium for strong bones and teeth, as it increases its bone density, as well as for a healthy heart, clotting systems, and muscles.

Therefore, we must make sure that we cover the daily calcium quota, and this we will obtain through what we eat. We share with you which are the 25 best foods rich in calcium and how to make them effective.

How much calcium should we get per day?

The calcium quota varies according to the sex and age of each person. According to the US National Institutes of Health, these are the average amounts of calcium recommended per day in milligrams (mg):

STAGE OF LIFE

RECOMMENDED AMOUNT

Babies up to 6 months of age

200 mg

Babies 7 to 12 months of age

260 mg

Children 1 to three years aged

700 mg

Children 4 to 8 years of age

1000 mg

Children 9 to 13 years aged

1300 mg

Adolescents 14 to 18 years of age

1300 mg

Adults 19 to 50 years age

1000 mg

Adult men ages 51 to 70 years of age

1000 mg

Adult women 51 to 70 years of age

1200 mg

Adults 71 years of age and older

1200 mg

Adolescents, pregnant or lactating

1300 mg

Pregnant or lactating adult women

1000 mg

As it is not a mineral that we produce naturally, we must make sure we receive the recommended daily amounts through our diet or through multivitamin-mineral supplements, but if we can obtain them from a balanced diet, much better.

Why is calcium important for our body:

In addition to the famous "calcium is good for your teeth and bones", this mineral is one of the most important, as it helps many processes and functions in our body to develop correctly.

 We need calcium for muscles to move and for nerves to transmit messages from the brain to different parts of the body. Calcium also helps the blood circulate correctly through the blood vessels and helps us have a normal heart rhythm, as well as to release hormones and enzymes.

A lack of calcium contributes considerably to the development of osteoporosis, as well as the possible appearance of other disorders. On the other hand, we should not indulge in excesses either, as excessive calcium consumption can cause constipation. Also, consuming a large amount of calcium for a long time can increase the risk of kidney stones.

The 25 best foods rich in calcium:

Probably most of us associate calcium in our diet with milk, but there are many foods that also give us a good contribution to this mineral. These are the 25 best foods rich in calcium.

1. Cheese:

Although the exact amount may vary from one to the other, on average cheeses provide 800 mg of calcium per 100 grams. The cheeses that provide us with the most calcium are Parmesan cheese (1,187 mg of calcium per 100 grams), cured Manchego cheese (848 mg of calcium per 100 grams), and Gruyère cheese (881 mg of calcium per 100 grams).

If you are pregnant, you should avoid moldy cheeses such as Roquefort or cabrales, and fermented cheeses such as feta or camembert (even if they are made from pasteurized milk), due to the risk of contracting listeriosis.

Cheese can be included in endless recipes, both salty and sweet, and for any time of the day.

2. Milk:

Depending on the sort of milk, the calcium content may vary. For example, in a glass of whole milk (250 ml) we can find 300 mg of calcium, while in one of skimmed milk we find 320 mg.

You should take 2 or 3 servings of dairy a day. Breakfast should include a portion, which can be a glass of milk, yogurt combined with crunchy cereals and some fruit

The diet of children in the first years is mainly dairy. Both milk and dairy products provide abundant nutritional benefits, but caution should be exercised with raw, unpasteurized milk as it can harbor dangerous microorganisms that pose serious health risks.

3. Yogurts:

In the case of yogurts, the amount of calcium is also different depending on its content. The yogurts that provide the highest levels are Greek and flavored skimmed yogurt, with 150 mg of calcium per 100 grams, followed by sweetened plain skimmed yogurt with 149 mg, and whole plain yogurt with 142 mg. We can accompany it with natural fruits or in glasses with mango and chia seeds.

4. Sardines:

Fish also help us obtain calcium, especially sardines in oil, which provides 340 mg of calcium per 100 grams. Sardines are also fatty fish or oily fish rich in omega 3 and low in mercury, as well as in vitamin D, iodine, and potassium.

We can enjoy them as an aperitif or in a delicious savory cake or in rolls as an aperitif.

5 prawns:

Other seafood that is a good source of calcium is prawns and prawns. These provide 220 mg per 100 grams, in addition to being foods high in other essential nutrients such as iodine, zinc, as well as vitamins A and D. They also provide long-chain omega-3 polyunsaturated fatty acids, which is a component of dietary patterns associated with good health.

We can consume them in salads, stir-fries, and meatballs or in many other recipes to include in your diet. One to two weekly servings of fish and shellfish are recommended.

6. Dried fig:

Dried fruits also provide considerable amounts of calcium that we can easily include in our meals. Dried figs, for example, provide 163 mg of calcium per 100 grams. In Directo al Paladar they share three ways to dry figs at home: with a dehydrator, in the oven, or leaving them in the sun.

7. Dehydrated tomatoes:

Dried or dehydrated tomatoes can also be a good source of calcium, since every 100 grams of sun-dried tomatoes, without added, provide 110 mg of calcium per 100 grams. We can integrate them into salads or paninis.

8. Almonds:

Nuts such as almonds also provide calcium, as they contain high doses of this mineral: 264 mg per 100 grams, which covers 26% of the recommended daily amount for an adult. We can incorporate them into our meals during a big variety of dishes: salads, cookies, and whilst a base for a savory cake.

9. Hazelnuts:

Although they do not provide as much calcium like almonds, hazelnuts are also a good source of this mineral, since they provide 230 mg of calcium per 100 grams. We can enjoy it in the simple homemade Nutella recipe that Vitónica offers us.

10. Pistachios:

In addition to being a perfect ally for the heart, pistachios help to meet our daily calcium intake, as they provide 136 mg per 100 grams. It is also a good source of magnesium, potassium, fiber, vitamin E, and is one of the nuts with the highest proportion of unsaturated fats as well as high protein content. Let's just remember that the recommended daily amount of pistachios is 28 grams, as they are extremely caloric.

They can be eaten as is or include this "superfood" in recipes for every day, such as cakes, hummus, or salads.

11. Sesame seeds:

Other vegetable seeds that help us cover the recommended calcium quota are sesame seeds since they provide 975 mg per 100 grams. We can add them to a stir fry or use them to bake some rolls or cakes.

12, Poppy seeds:

The seeds can also add largely amounts of calcium to our diet, as poppy seeds provide 1,460 mg per 100 grams. We can include them in our diet by using them in salads, or by incorporating them in rolls, pancakes, and cakes.

13. Fennel seeds:

A seed that also contains a high concentration of calcium is fennel, which provides 1,300 mg per 100 grams. This is another type of seed that we can use in bread, cakes, muffins, and sauces.

14. Chia seeds:

The popular chia seeds that we can now find in multiple recipes for healthy breakfasts, shakes, and snacks are also a good source of calcium since they provide 630 mg per 100 grams.

15. Dried dill:

Also, some herbs can provide us with the calcium we need every day. An example of this is dried dill, which provides 1,700 mg of calcium per 100 grams. We can use the dill to flavor soups, creams and prepare sauces.

16. Dried oregano:          

Another herb high in calcium and that we can use to add many foods is oregano, which provides more than 1,500 mg per 100 grams. It is ideal for seasoning foods such as pizzas and pasta.

17. Dried wakame seaweed:

Some algae can also help us meet our daily calcium quota, such as dried wakame seaweed, which provides 660 mg of calcium per 100 grams. We can add it to soups, creams, smoothies, stir-fries, and salads.

18. Dried nori seaweed:

Another example of seaweed from which we can obtain calcium is dried nori seaweed, as it provides us with 430 mg of calcium per 100 grams. We can use it as a filling for cakes, in salads and pancakes.

19. Chickpeas:

The legumes in which we can find the most calcium are chickpeas, as they provide 145 mg of calcium per 100 grams. We can enjoy them baked, in a stir fry, or as a base for delicious pizzas.

20. Beans:

Beans in all their varieties are an important source of calcium because according to Vitónica, the pinto bean provides 150 mg per 100 grams, the white bean 120 mg, and the green bean 80 mg. We can prepare them in salads, stews, omelets, or as a garnish.

21. Watercress:

Among the vegetables, watercress is one of the options that provide us with a greater supply of calcium, with 220 mg per hundred grams. Their flavor may not be the best, but by incorporating them into salads and tortillas we can enjoy them.

22. Kale:

Kale is also an important source of calcium since for every 100 grams, it provides 200 mg of calcium. We can easily include it in salads and soups.

23. Broccoli:

Continuing with the vegetables, broccoli is another in which we can find the calcium we need since 200 grams provide 120 mg of this mineral. It is a very versatile vegetable, as we can include it in salads, stews, omelets, muffins, or as a main dish.

24. Spinach:

In addition to being rich in iron and vitamin A, spinach is also a food that helps us obtain the calcium we need since they provide 117 mg per 100 grams. We can enjoy them in salads, muffins, and pancakes.

25. Swiss chard:

Swiss chard is another of the green leafy vegetables that contain calcium to help our daily intake since they provide 105 mg of calcium per 100 grams. We can include them in cakes, as a garnish for potatoes or sauteed.

All these foods not only help us to obtain the calcium we need daily, but they are also very practical and easy to obtain to consume through the different recipes and meals that we have proposed.

How to make them effective: absorption enhancers

The absorption of calcium is better when it is taken in amounts of no more than 500 mg at a time, and for this reason, we recommend obtaining it throughout the day through the different meals and snacks that we have.

In addition to knowing the foods that are rich in calcium, it is also important to know how to combine it in order to assimilate it. For example, when consuming calcium, we must make sure we also obtain vitamin D, as it facilitates its absorption, helping to fix calcium in the bones.

According to the National Information Center on Osteoporosis and Bone Diseases, we can obtain vitamin D in three ways:

  • Through the skin: occurs naturally in the body after exposure to sunlight.
  • With the intake of certain foods: foods that contain vitamin D are limited but would highlight especially bluefish, shellfish, egg yolk, certain organ meats such as liver and dairy.
  • Through supplements.

Other nutrients, such as vitamin K that we find in vegetables such as turnips, cabbages, lettuce, and spinach, and vitamin C that we can find especially in citrus fruits, are enhancers of its absorption. On the contrary, we must avoid combining calcium with foods that inhabit it, such as excess fiber and certain proteins that we find in gelatins and egg white.

With these tips and suggestions for the best calcium-rich foods, you can obtain the recommended daily amount according to your needs and thus prevent the appearance of osteoporosis and other complications derived from a deficiency of this mineral.


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