Calcium is an essential mineral for the proper development of bones and teeth. There are many types of calcium rich foods, although some usually have other counterparts, such as high fat intake. Therefore, it is recommended that you take a look at this list of the best calcium rich foods.
Calcium is an essential element for the bones and teeth, but it also plays an essential role in other functions of the body, such as the production of hormones, the formation of some tissues, blood coagulation, contraction movements, and muscle relaxation, and the correct functioning of neurons in the sending of nerve signals.
Maintaining adequate levels of calcium can help to prevent osteoporosis, a disease that occurs due to bone loss due to bone weakness, especially in women and for 50 years. In another sense, an excess of this mineral can lead to the appearance of complications such as constipation, greater difficulty in absorbing other minerals, such as iron, and a predisposition to developing kidney stones.
The recommended calcium intake varies according to the age, since a baby or a child, who are in the stage of development and bone growth, do not have the same needs as an adult. Also, during pregnancy and from a certain age (around 70 years), you need to increase calcium levels.
Best Calcium Rich Foods
Dairy products are the best known for calcium rich foods. Although other foods whose levels are similar to those of dairy, foods derived from the milk contains a form of calcium which the body can readily absorb. These foods are:
Although the exact amount can vary between one and the other, on average, the cheeses provide 800 mg of calcium per 100 grams.
If you are pregnant, you should avoid those moldy cheeses such as Roquefort or cabrales, and fermented cheeses such as feta or camembert (even if they are pasteurized milk), because of the risk of getting listeriosis.
Depending on the type 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 skim milk, we find 320 mg.
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 skimmed flavors, with 150 mg of calcium per 100 grams, followed by natural skimmed sugary yogurt with 149 mg, and whole natural yogurt with 142 mg.
Fish And Seafood
Calcium is present in some fish in higher proportion even than in dairy, especially in:
Sardines provide 340 mg of calcium per 100 grams. Sardines are also rich in omega 3 and low in mercury, as well as in vitamin D, iodine, and potassium.
Other seafood that is a good source of calcium is prawns. These provide 220 mg of calcium per 100 grams. They also provide omega-3 long-chain polyunsaturated fatty acids, which is a component of the dietary patterns associated with good health.
Salmon is also a soft bonefish. Also, both sardines and salmon contain vitamin D and fatty acids that help the body in calcium absorption.
There are numerous varieties of vegetables that constitute a real source of calcium, among which green leafy vegetables stand out. The main vegetable products that contain this mineral are:
Within vegetables, watercress is one of the options that provide us with higher calcium intake, with 220 mg per hundred grams.
The kale is also an essential source of calcium since, for every 100 grams, it provides 200 mg of calcium.
Broccoli is another in which we can find the calcium we need since 200 grams provide 120 mg of this mineral.
In addition to being rich in iron and vitamin A, spinach is also a food that helps us get the calcium we need, as they provide 117 mg per 100 grams.
Chard is another green leafy vegetable that contains calcium to help our daily intake, as they provide 105 mg of calcium per 100 grams.
Nuts And Legumes
Legumes and nuts contain high amounts of calcium, although they are also a source of other substances that make mineral absorption difficult. These products include:
Soy is one of the wealthiest legumes in calcium. Also, it contains isoflavones that help to alleviate bone decalcification, so it also helps to prevent osteoporosis.
Chickpeas have a calcium level that approximates that of milk, although they contain oxalates that hinder their absorption. They provide 145 mg of calcium per 100 grams.
It is the wealthiest dry fruit in calcium. In addition to calcium, they are rich in magnesium, an element that also helps to maintain healthy bones. Almonds provide 264 mg calcium per 100 grams, which covers 26% of the recommended daily allowance for an adult
15. Dried Fig
Being a dehydrated fruit, it also has its concentrated minerals. In addition to calcium, dried figs and dehydrated fruits, in general, are a rich source of fiber. Dried figs provide 163 mg of calcium per 100 grams.
Although they do not provide as much calcium like almonds, hazelnuts are also a good source of this mineral, since they contain 230 mg of calcium per 100 grams.
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 huge 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. Just remember that the recommended daily amount of pistachios is 28 grams, as they are incredibly caloric.
18. Sesame Seeds
Other vegetable seeds that help us to cover the recommended calcium quota are sesame seeds, as they provide 975 mg per 100 grams.
19. Poppy Seeds
Poppy seeds can also add tremendous amounts of calcium to our diet. Poppy seeds provide 1,460 mg per 100 grams.
20. Chia Seeds
Chia seeds are best source of calcium since they provide 630 mg per 100 grams.