Foods rich in calcium: the complete guide
Calcium: a strong-boned ally
Calcium is one of the minerals most present in the human body, really important because it intervenes in different contexts: as you surely know, it is essential for the formation of teeth and skeleton and for the maintenance of bone mass. But it also plays an important role in coagulation processes, nerve impulse transmission and muscle contraction.
Proper nutrition: amount of calcium
1000 milligrams per day is the calcium requirement for an adult indicated by our guidelines. This amount can obviously vary depending on sex, age and specific conditions: for example, a pregnant or breastfeeding woman should take 1200 milligrams a day of calcium, while a postmenopausal woman should increase her consumption to 1500!
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Calcium equals dairy? Not only!
If you want to make your bones strong, go for dairy products, they said. A half-true statement, because yogurt, cheese pies and crescenza cheese are not the only source of calcium for our body.
Vegans and those intolerant to dairy products are well aware of this, and have long supplemented this mineral through the consumption of green leafy vegetables, cereals and nuts or small fish. So, even if milk and cheese contain a lot of calcium, it is possible to integrate the diet with other foods that provide excellent doses of calcium and even in a more bioavailable form.
Do you think you are "old school"? Try these delicious chocolate sticks right now to melt in a calcium-rich cup of milk!
It should also be kept in mind that a good source of easily assimilable calcium are mineral waters with a high calcium content (over 300 mg / L) and low in sodium (less than 50 mg / L). By consuming 1.5-2 liters of these waters per day, even better if not eaten, 450-600 mg of calcium per day are obtained. Common tap water provides an average of 100 mg / L, so we can also consider this option an interesting source of calcium.
The consequences of not consuming calcium
Lack of calcium can cause muscle and abdominal cramps, headaches, irritability, dry skin, tooth decay, brittle nails and hair loss.
When calcium deficiency becomes a real dysfunction of the osteoarticular system, serious problems can arise such as bone pain, risk of fractures, osteoporosis in menopausal women and bone decalcification in the elderly.
Goal + Football: the shopping list
Copy and paste this football-rich list into your smartphone and always carry it with you!
Aged cheeses, Fresh cheeses, Milk, Yogurt, Sesame tahin, Arugula, Tofu, Milk chocolate, Dried figs, Sardines, Mackerel, Anchovies, Caviar, Oyster, Calamari, Octopus, Salmon, Agretti, Chicory, Shrimps, Radicchio, Chard , Turnip greens, Broccoli, Endive, Artichokes, Spinach, Soybeans, Beans, Chickpeas, Orange, Cabbage, Tempeh.
Were you speechless? Foods rich in calcium are far from our idea of milk and dairy only! Let's discover the most curious categories.
Aromatic herbs, the most versatile
Are you lactose intolerant and don't know how to compensate for your calcium intake? A fun solution can be to increase the use of aromatic herbs, such as mint, thyme, basil, marjoram, oregano or sage to flavor your dishes or to prepare delicious infusions. These foods with magical powers help to provide calcium in everyday life.
Soy, legumes and oriental flavors
For years, soy, in the form of beans - or edamame - has become the protagonist of the tables of lovers of the most extravagant kitchens and those most attentive to their well-being: this delicious appetizer, which can be prepared in a few minutes with a sprinkling of fine salt, is in fact known for its content of vitamins, magnesium and potassium, but also for its high percentage of calcium.
Other small allies of our bones are white beans, very rich in fiber, protein, iron and potassium, and lentils.
Are you a fan of oriental cuisine? Try adding some varieties of algae, another important source of calcium, to your diet. Think that Awake seaweed contains 1380mg, while Kombu seaweed about 880mg and Wakame seaweed 950mg.
Dried fruit, what a passion!
How to consume it is no longer a problem: a handful of seeds in a nice summer salad, drinking a tasty almond milk (rich in vitamin E and potassium) or as an afternoon hunger breaker to munch between one meeting and another. Dried fruit is an indispensable source of calcium: make good use of it!
Oranges: not just vitamin C
A single glass of orange juice contains 70mg of calcium, as well as a high content of vitamin C. So green light for smoothies, juices, centrifuges. After all, do you know a better way to start the day even in the company of children?
Want a tasty alternative? Try this delicious citrus marinated sea bass: a truly original appetizer!
Figs: healthy and very tasty fruits
Figs, both fresh and dried, are rich in calcium, iron and carotenoids, three substances that work for the health of bones, eyesight and skin. Just think that eight dried figs contain about the same amount of calcium as a glass of milk, amazing don't you think?
Green leafy vegetables for those who are more attentive to fats
Do you know how much calcium is contained in about 100 grams of spinach? A whopping 56mg! Leafy greens like spinach, cabbage, kale and broccoli are super foods with everything our body needs, including our bones! A tip for spinach lovers: try them raw too, with a little lemon juice rich in vitamin C!
Sardines: small but… strong!
The fish also plays its part. These small sea animals known to be low calorie fish, as well as being a fantastic source of vitamin B12, contain vitamin D, which promotes the synthesis of calcium. Other friends of the sea rich in calcium are anchovies and salmon, for those with a sweet tooth.
In summary, calcium is a very important mineral for our body, not to be missed in our daily diet! We must in fact assimilate 1,000-1,200 mg per day, with the support of a lot of green leafy vegetables, a handful of almonds, a soy-based preparation or maybe a nice morning orange juice or a tasty fried fish, or better than sardines!
