Since we were little we have been repeating certain judgments about food that, without paying too much attention, we have been introducing into our subconscious and there they remain immovable. If you ask someone to tell you a product that contains calcium, almost everyone will respond with milk. Although it does not stop being true, the truth is that there are many foods with more calcium than milk that we often overlook.
Today, with more and more lactose intolerant people, vegans who do not want to eat products of animal origin and even people who simply do not like milk.
The importance of calcium in the human body
Calcium is an indispensable mineral in our nutrition and to maintain correctly the general state of our health. Not in vain is the most abundant mineral in our body, being 2% of all our weight and performing many body functions:
- Most of the calcium goes to the bone structure, to maintain strong skeleton, bones and teeth.
- Calcium is indispensable for the contraction of muscles, the coagulation of blood and some nerve functions.
- Activates neurotransmitters for intercellular communication.
- Play a key role when it comes to maintaining a regular heart rate.
- Taking all this into account, the recommended daily doses of calcium are:
- Between 1,000 and 1,200 mg in adults
- 1,300 in adolescents.
However, just as a calcium deficit is bad for the body, an excess is not good either, so you should not consume more than 2,500 mg. of calcium daily.
Foods that help absorb calcium
When we talk about calcium, we usually talk about those foods that give us a considerable dose of this mineral. What is rarely said is how important is the dose we receive as the body’s ability to absorb it. In this sense we must take into account that there are foods that help us absorb calcium, while other products make it difficult for the body to supply.
The bioavailability of calcium
We understand bioavailability to the extent that allows us to evaluate if a nutrient is absorbed and then used by the body. According to which foods, they contain substances that, when they are united with minerals like calcium, form more complex compounds that the organism is not capable of absorbing.
In this aspect the milk does not offer problems, because its bioavailability is good, it takes advantage of most of its calcium, but other products such as algae, vegetables or nuts have a greater bioavailability.
Relationship between calcium and vitamin D
Maybe you did not know, but calcium consumption is almost as important as receiving the necessary amounts of vitamin D, since this vitamin is responsible for absorbing calcium in our body. If you do not have vitamin D, the body uses the reserves of calcium in the bones, which weakens them and prevents them from strengthening.
There are three ways to get vitamin D: by feeding, by supplements or the best, through the skin. When we are in contact with sunlight our body produces this vitamin, so taking 20 minutes a day from the sun is enough to charge your reserves.
Foods with more calcium than milk
The milk has 124 mg of calcium per 100 ml, a not insignificant amount, but if you do not like this liquid, you are lactose intolerant, or any other reason, you should know that there are foods with more calcium than milk. Here we show you:
The seeds in general are a great source of calcium, but those of poppy and sesame in particular are two of the foods that more amount of this mineral possess. Such is its calcium content that with only 5 small teaspoons provide the same levels as a calcium of milk. With cereals, in salads or in a vinaigrette, the ways to use them are endless and the benefits that many offer you.
With 150 mg per 100 grams, wakame seaweed is another food with more calcium in milk. Obviously, their great property is the enormous mineral contribution they offer, but this same contribution is what should lead us to take them in moderation, because just as it has a lot of calcium, potassium or magnesium, its content iodine can be contraindicated. In the following article you will discover all the properties of the wakame seaweed.
Sardine in oil
Sardines in oil are a great source of omega 3 and quality proteins and with 344 mg of calcium in 100 grams, is another of the foods with more calcium in milk. Also, keep in mind that they are rich in vitamin D, which as we have said before is essential for our body to absorb calcium.
Kale or cabbage
Cabbage, cabbage or kale is a highly nutritious product that should be indispensable in vegetarian meals. This vegetable, with 212 mg per 100 grams, not only offers more calcium than cow’s milk, but also contains more iron than beef.
Everyone knows the benefits of spinach, a great source of minerals, such as potassium or magnesium, but also fiber, carotene and folic acid. Its calcium content of 181 mg per 100 grams make it another food with more calcium than milk
Much has been said about the importance of legumes in our diet, especially in regard to their contribution to iron. But, did you know that chickpeas are also very rich in calcium? Specifically, they offer 143 mg per 100 grams.
Finally we have another product from the sea, this time a food considered as a delicatessen. The squid, in addition to being delicious, offers us many high quality proteins and all with almost zero fat content. Its 144 mg of calcium per 100 grams are superior to those of milk.
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Article Source: Tape Daily