Calcium is essential for keeping bones and teeth strong and healthy. So true, the genetic factor has a great impact on our bone mass - but a healthy, balanced diet that includes calcium-containing foods has a great impact on and maintaining bone mass. To reach the recommended daily calcium intake, it is advisable to base as much as possible on high-calcium foods. Calcium-rich foods such as dairy and fish can provide essential calcium to your body. In this article, we will introduce you to a variety of ideas about calcium-rich foods - but remember that not everything is absorbed by the body, so many times a calcium supplement is needed.
Why does our body need calcium-rich foods?
Since, not all the calcium we consume through the food is absorbed into our bodies, including in cases of age-related calcium or bone disease - consuming calcium-rich foods alone will not suffice to nourish or maintain our essential nutrients for growth. The amount of calcium that should be consumed varies with age, and calcium deficiency can lead to diseases such as osteoporosis.
Calcium-rich foods for dairy enthusiasts
One cup of milk has about 300 grams of calcium. In general, dairy products are considered a high availability calcium source (on the supermarket shelves), and their absorption level is also relatively high. In order to increase your daily calcium intake, you may want to choose calcium-enriched milk products or fortified cheese. You can compare products using the values in their nutritional labels - and choose the calcium-rich foods.
Legumes: They are also considered with a high level of calcium
In recent years, the number of people who avoid consuming dairy products is increasing, but the need for calcium-containing foods still exists. In these cases, the legumes can be a great substitute. The legumes are considered calcium-rich foods because they each contain calcium, but it should be considered that their absorption is low in relation to milk products. Examples of legumes containing calcium are chickpeas, paul, green beans, soy products (such as soymilk, soy cheese, tofu, and miso), peas, and lentils.
Eggs, bread, cereals, and fish are also considered high with calcium
Eggs also contain calcium, but its absorption is relatively high. You will also find calcium at baked such as bread and calcium-enriched crackers, barley, oats, and cereals. The fish-lovers among us can find calcium at sardines, mackerel (smoked or pickled), carp, and sprats. Basically, fish with bones and oily fish are considered with a high level of calcium (salmon and deep-water fish also contain omega 3 - which is an essential ingredient for bones).
Fruit that is for food's rich in calcium
Citrus fruits can be a great way to start your day, as they have a vitamin C that prevents our bodies from losing their bone mass. Examples of fruits that are considered calcium-rich foods are:
- Figs: About 35 mg of calcium per 100 grams.
- Avocado: Many consider it a vegetable, but in practice, it is a fruit, and it has about 12 mg of calcium per 100 grams.
- Oranges: The orange contains about 40 mg of calcium per 100 grams and is considered particularly healthy as it contains a decent amount of vitamin C (about 53 mg).
- Raisins: Contain about 53 mg of calcium, about 746 mg of potassium, and about 35 mg of magnesium per 100 grams.
- Dried figs: are considered calcium-rich foods and contain about 162 mg of calcium and about 680 mg of potassium per 100 grams.
Calcium-rich foods for vegetarians and vegans
Green leafy vegetables, cauliflower, broccoli, okra green beans, and pumpkin - are vegetables that are considered high in calcium and nutritional fiber. In general, dark green vegetables are considered calcium-rich foods and most of them have high potassium mineral content - which helps maintain healthy and strong bones. If that's not enough, you can consume various meat substitutes and soy products that are also considered high in calcium.
For parents: Calcium-rich foods for children
The years of childhood are critical to building bone mass and a proper growth process for your children. To increase the amount of daily calcium your children consume, we recommend that you include breakfast with dairy products. In the garden or school, you can prepare your child's cheese sandwiches decorated with cut vegetables. You can also get them used to eating dairy-based pies and indulge them with milk-based fruit milkshakes.
Before you run into the kitchen to implement the ideas for making delicacies and purchasing calcium-rich foods - don't forget to read the food labels.
Finally: Tips for improving the absorption of calcium-rich foods
Combine calcium-rich foods with your breakfast, as this is the time to maximize calcium absorption in your body. It is also important to know that foods such as iron-rich meat and poultry impair calcium absorption in the body, so it is recommended to separate at least two hours between high-calcium and iron-intensive foods.
Incorporating exercise into your calcium diet will also help it absorb and lower your chances of escape. Want more reinforcement? Density, the Amorphous Calcium is a calcium supplement that is absorbed 2 to 4.6 times higher than crystalline calcium carbonate (For the experiment that shows the better absorption of the amorphous calcium, click here). Density helps more and more people around the world to improve their quality of life by increasing bone mass or slowing down its rate. Therefore, it is advisable to start consuming the amorphous calcium as soon as possible.