Calcium is a building material for the whole body. Many of us are sure that there is enough more than any “milk”, and this will help to avoid calcium deficiency, but this is not entirely true. It turns out there are other products – champions in the content of this useful element.
When there is a shortage of this important mineral, a person’s teeth begin to deteriorate, the risk of fractures and osteoporosis increases, and blood vessels and muscles begin to function incorrectly.
For better absorption of calcium, the body also needs vitamin D, which helps the mineral penetrate the cells. And protein, in turn, provides the assimilation of this element. Therefore, if you decide to saturate the body with calcium, do not forget about its direct assistants.
Nuts are known for their unique nutritional and taste properties, plus they contain a lot of calcium. The first place is occupied by roasted almonds – 267 mg, followed by hazelnuts, pistachios, walnuts and Brazil nuts. So if you need more calcium – lean on nuts.
Spices contain a fairly large amount of calcium. Thyme confidently takes the first place, in 100 grams of this herb there are 2132 mg of mineral. Following are: marjoram, thyme, dill, sage, coriander, parsley, fennel and cinnamon. So, if necessary, add more spices when cooking food and drinks.
Seeds are also a good source of calcium. The leader in its content is poppy – as much as 1438 mg per 100 grams of product. Sesame – 989 mg follows, and the mineral from it is very well absorbed, thanks to its organic form. Flax seeds are not only good for digestion, they are also rich in calcium – 255 mg per 100 grams.
Egg shells have long been recommended by experts as an excellent source of calcium. Only half a teaspoon of ground eggshell provides a daily requirement for a mineral; we can assume that you ate one kilogram of cottage cheese.
Preparing such a powder is not difficult at all. The shells must be washed thoroughly, then boiled for five minutes, dried and chopped. You can take the powder simply with water, or add a little to various dishes.
Vegetables have a little less calcium than seeds and spices, but much more can be eaten. The first place is occupied by garlic and turnip leaves, about 200 mg of calcium per 100 grams, followed by spinach and Beijing cabbage. Especially useful salad, with the addition of cod liver, in which there is a lot of protein and vitamin D.
Sea kale is useful in every way. She is a champion in the content of iodine and iron, and calcium contains a fairly decent amount – 168 mg per 100 grams of algae. Be sure to add this mineral-rich product, such as a salad, to your diet.
Dried figs contain much more calcium than fresh, namely 162 mg per 100 grams. It is not only rich in this mineral, it also contains potassium, magnesium and iron. Those who really want sweets, and care about the figure forbids, you can treat yourself to figs.
Bread also contains enough calcium, only a larger amount in toasts – 165 mg per 100 grams, and in wheat – 138 mg. Sandwiches with salmon and egg will give your body many essential substances.
Cheese is also rich in calcium. Parmesan is the leader in its content: 100 grams of the product covers the daily need for calcium, it also contains protein and vitamin D. Following are: gouda, Dutch, Swiss and other hard varieties. Just including this useful product in the diet, do not forget about its high calorie content.
To replenish the body with calcium, legumes are useful twice. In addition to the high content of this mineral, they also contain protein, and we remember that it helps calcium to be absorbed. Raw tofu contains about 500 mg per 100 grams of product. And beans, chickpeas and green soybeans are quite a bit behind them, but they also lead in the calcium content, in comparison with other products.