Calcium is one of the most important minerals for our body. We need to consume, depending on our age, between 1,000 and 1,200 mg. of calcium per day. Therefore, in order to achieve a balanced diet and not to lack this important mineral, we are going to see 8 foods with more calcium than milk.
Calcium helps keep our bones strong. It also helps muscles to move and nerves to correctly transmit messages from the brain to different parts of the body.
But 80% of Spaniards do not consume the recommended daily amount of calcium. And, according to the Federation of Dairy Industries, consumption of dairy products has fallen by 20% since 2000.
According to dietician and nutritionist Viztoria Lozada, a calcium deficit can lead to a multitude of disorders:
“Such as bone fragility or joint pain, problems in absorbing other nutrients and, consequently, fatigue and low energy.”
With diets that omit dairy products becoming more and more popular, to different intolerances or allergies that do not allow their consumption; sometimes it is difficult to consume all the calcium that our body needs. Therefore, we are going to see alternatives that provide a lot of calcium to have a balanced diet regardless of the diet we follow or adapting them to the intolerances and allergies that we may have.
8 foods with more calcium than milk
Sesame, the king of calcium
Sesame is one of the foods with the highest calcium content. With 975 mg of calcium per 100 g.
This food also protects the bacterial flora of our digestive system and strengthens the nervous system.
With all these benefits, it cannot be missing in your diet.
Chickpeas
Chickpeas have 105 mg per 100 g serving. We can include them in our weekly menu in a multitude of ways and different dishes. In addition, they are also an important source of vegetable protein and have a high fiber content.
If we follow a Mediterranean diet, we have to consume two or more servings of legumes per week.
Almonds
Nuts are considered superfoods. They are very beneficial for our organism. Specifically, in the case of almonds, they have 252 mg. of calcium per 100 g.
They also have a multitude of benefits for our body, as we saw in the article: “Nuts, a superfood with a multitude of benefits”.
Another nut rich in calcium is hazelnuts, which provide 226 mg per 100 g serving.
Eat them as a snack, with breakfast or include them in a multitude of dishes to obtain this extra calcium intake.
Broccoli, and green leafy vegetables
In general, green leafy vegetables are very rich in calcium. It is best to consume these vegetables steamed, as this is the best way to take advantage of their nutrients. Other options are collard greens, cabbage or Chinese cabbage.
For every 200 g. of broccoli we consume 186 mg of calcium, in addition, with a high percentage of absorption, 60%, compared to the 30% that our body can absorb from dairy products.
Sardines in oil
If they are consumed with the skin removed, since preserving them in oil allows the bones to soften and they can be consumed safely, we will be obtaining 400 mg of calcium per 100 g. of sardines in oil.
In addition, it also offers us an important contribution of vitamin B.
Soy beverages
In addition to containing more calcium than other vegetable drinks, their protein absorption is much higher.
However, these types of drinks also include added sugars, so it is not recommended to exceed four daily servings of these drinks.
Dried figs
Dried figs are one of the dried fruits with the highest calcium content. They have 100 mg of calcium per 100 g. of dried figs.
You can include them in your diet together with dried fruits as a snack or in salads.
Prawns
Another alternative to dairy products to obtain the calcium intake we need per day are shrimps. They have 115 mg. of calcium per 100 g. of shrimp.
In addition, it has very few calories, only 93 KCal per 100 g. They contain practically no fat or carbohydrates. So they can also be incorporated in slimming diets if they are consumed cooked.
So if your diet does not allow you to consume dairy foods, or if you suffer from any intolerance or allergy, here you have several alternatives to get a diet rich in calcium.
Remember that it is very important for our body to consume the recommended daily amount of calcium.
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