Almonds
Almonds
Nuts are great sources of calcium, especially almonds, which provide twice as much as milk: 250 mg per 100 g. In addition, they also contain magnesium and phosphorus, responsible for facilitating the absorption of calcium. If you lack ideas to incorporate them into your diet, here are 5 recipes to eat more nuts.
Canned sardines
Canned sardines
It's hard to believe that such a small container can hold so much calcium. With a can of sardines, in addition to calcium, you will also be taking vitamin D, B12 and omega 3. And vitamin D is important to fix calcium in the bones.
See recipe for salad with sardines, potatoes and curry.
Tofu
Tofu
An alternative to the classic cheese is tofu. Made with soy, it has multiple benefits for our health and, in addition, it has a lot of calcium, so your bones will thank you.
Kukicha tea
Kukicha tea
This tea of Japanese origin may not sound like much to you, but you should know that it has multiple benefits for your body. Kukicha tea is rich in manganese, zinc and contains up to 13 times more calcium than a glass of milk, making it a great ally for our bones. In addition, it is a source of vitamin C, E and B, and has antioxidant properties.
Vegetables
Vegetables
Chickpeas, white beans, and soybeans are good sources of calcium. In addition, legumes are rich in protein, minerals and vitamins and also provide energy and fiber. Incorporate them into your diet to get an extra supply of this mineral. And they don't necessarily have to be stewed or stewed, there are many more ways to incorporate legumes into your menus.
Sesame
Sesame
In 30 g of sesame seeds you find 25% of the calcium you need per day. Its seeds are very nutritious and remineralizing. And it is that, in addition, they also contain phosphorus, magnesium and manganese.
See recipe for tuna, watermelon, avocado and sesame skewers.
Prawns
Prawns
Seafood queens have 220 mg of calcium per 100 g, so they are a perfect option to strengthen your bones. Steamed, they are digestive and become your allies on those nights when you don't know what to eat for dinner.
Edamame
Edamame
This food of Asian origin has earned a place in our healthiest menus. Edamame refers to the pods of soybeans and provides multiple beneficial nutrients for our body, such as calcium, protein and manganese. Although we usually use it as a garnish, it works very well as a main dish.
Figs
Figs
Whether fresh or dried, if you take four figs you will get 15% of the daily calcium you need. In addition, this fruit also provides potassium, which counteracts the expulsion of calcium through the urine.
Quinoa
Quinoa
Quinoa is a highly valued pseudocereal within the healthiest cuisine. In addition to providing us with protein, it is an excellent source of calcium. Quinoa contains less carbohydrates than cereals and, in addition, it has omega 6 and omega 3 acids.
See recipe for quinoa salad.
Broccoli
Broccoli
Like other vegetables like cabbage, cabbage, Swiss chard, or Brussels sprouts, broccoli is an excellent source of calcium. In addition, it also contains vitamin C and K, which promote its assimilation.
Green leafy vegetables
Green leafy vegetables
Green leafy vegetables, such as chard, spinach or watercress, are very rich in calcium. If you want to make the most of its nutrients and properties, it is better to take them raw or steamed.
Algae
Algae
Iziki, wakame, arame and kombu are the richest in calcium algae. You may be reluctant to include them in your dishes, but we assure you that if you try them, you will want to repeat. Add them in small amounts to soups and salads, and you can even make a delicious vegetable paté.
When we think of calcium we quickly imagine milk and its derivatives as the ideal foods to drink it. But what if you don't like milk? Either you don't tolerate it or you simply don't want to take it… Should you resign yourself to living with the uncertainty of whether your bones will be brittle when you get older? Not at all. There are other foods that can provide you with the amount of calcium you need.
How much calcium do you need?
The amount depends on your sex, age, life situation … Calcium requirements by your body vary over the years. Here are the recommended daily amounts in the most significant stages of life.
- Babies 0 to 6 months, 200 mg per day.
- Babies 7 to 12 months, 260 mg a day.
- Children 1 to 3 years, 700 mg a day.
- Children 4 to 8 years old, 1,000 mg a day.
- Children 9 to 18 years old, 1,300 mg per day.
- Women up to 50 years, 1,000 mg per day.
- Women over 50, 1,200 mg a day.
- Men, 1,000 mg a day.
Beyond calcium
Having good bone mass doesn't just depend on how much calcium you take in each day. Some research has linked osteoporosis not with diets low in calcium, but rich in protein, salt, sugar … factors that favor the loss of calcium in the urine. Also, keep in mind that there are some foods that we call "calcium thieves" and that, although they are healthy, they have components that do not facilitate the absorption of this mineral.
Moving "creates" bone
Bone is a living tissue that gains density and becomes stronger with exercise. Therefore, remember that avoiding a sedentary lifestyle and leading healthy lifestyles can do as much for the health of your bones as eating foods rich in calcium.
