These 8 foods provide more calcium than milk – 06/05/2019



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Consumption of calcium is essential for bone healtha habit we should not neglect not only to be healthy in the present but also to ensure that our skeleton remains strong and healthy as we go through the years. "Calcium is a key mineral for maintaining the parathyroid hormone, which is one of the regulate bone metabolism to ensure adequate bone mineralization", Says a rheumatologist at the NĂºria Guanyabens Clinical Hospital, who reminds us that another key nutrient to ensure bone health is the vitamin D, which is synthesized mainly through the sun.

In turn, nutritionist-Victoria Lozada, author of the blog Nutrition is the new black, points out that a calcium deficit can not only cause disorders "such as bone fragility or joint pain, but it can cause problems by absorbing other nutrients and consequently fatigue and low energy." It is advisable, then,Take between 1 g and 1.2 g daily, approximately and under no concept less than 800 mg per day"Explains Gunyabens.

200 mg of milk has 240 mg of calcium, a number that makes it the ideal, versatile and complete food when it comes to providing dietary calcium

200 mg of milk has 240 mg of calcium, a number that makes it the ideal, versatile and complete food when it comes to providing dietary calcium

Traditionally calcium has been associated with milk, which still prevails in our collective imagination as the main (and even the only) source of calcium in the diet. In recent years, however, a large number of lactose intolerances have been diagnosed, in the same way that many people voluntarily abandoned dairy consumption without having a priori any contraindication.

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And while it is true that calcium is found naturally in many foods, it is also, in the words of Dr. Guanyabens, "that 200 mg of milk have 240 mg of calcium, a value that makes it the ideal food, versatile and complete, when it comes to providing calcium to the diet. "Lozada, on the other hand, agrees with the doctor that the consumption of milk and dairy products is ideal to ensure the contribution of calcium but insists that"It can also be achieved, without problems, through other foods"

Here are some of them:

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1- Canned Sardines

60 g of sardines have the same calcium as a quarter of a liter of milk, explains the specialist.

60 g of sardines have the same calcium as a quarter of a liter of milk, explains the specialist.

If we consume them with bones, sardines are an exceptional source of calcium. To give us an idea, explains Dr. Guanyabens, "60 g of sardines have the same calcium as a quarter of a liter of milk."

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2- Almonds

Almonds ensure cardiovascular health, are satiating, and provide protein and carbohydrates.

Almonds ensure cardiovascular health, are satiating, and provide protein and carbohydrates.

Nuts are good for everything because they ensure cardiovascular health, are satiating, and provide protein and carbohydrates. In addition, they are also good sources of calcium, especially almonds, which are the perfect snack for any time. It is advisable to take them raw or toasted and avoid frying them, always taking advantage of their versatility: they can be used in salads and cakes, or as a cover for any type of bowl or shake.

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3- Sesame

Sesame is the king of calcium. Contains 975 mg of calcium per 100 g (compared to 120 mg / 100 g of milk)

Sesame is the king of calcium. Contains 975 mg of calcium per 100 g (compared to 120 mg / 100 g of milk)

With 975 mg of calcium per 100 g (compared to 120 mg / 100 g of milk), sesame is the king of calcium, and even more "if you take it roasted or in tahini – a sesame cream – it is going to absorb a lot better, "explains Lozada.

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4- Broccoli

Both broccoli and Chinese cabbage, cabbage, cabbage or cabbage are great sources of calcium, the expert explains.

Both broccoli and Chinese cabbage, cabbage, cabbage or cabbage are great sources of calcium, the expert explains.

Green leafy vegetables are also high in calcium, so they should be taken regularly, as they also have many nutrients. "Both broccoli and Chinese cabbage, cabbage, cabbage or cabbage are great sources of calcium," says Lozada, who recommends steaming, "one of the best culinary techniques to take advantage of the nutrients in food." The nutritionist notes, however, that unlike other more delicate nutrients like vitamin C, "calcium will not be overly affected if consumed cooked."

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5 – Dry figs

Figs are good sources of this mineral, but are even more if consumed dehydrated

Figs are good sources of this mineral, but are even more if consumed dehydrated

Figs are good sources of this mineral, but even more so if they are dehydrated, since "the dehydration process makes calcium more bioavailable," explains Lozada. "Being a dehydrated fruit, the dried fig absorbs quickly, so it is not overly satisfying, so it is advisable to take it as a snack accompanied by nuts, as well as in salads, with yogurt or even with couscous."

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6- Chickpea

With 105 mg of calcium per 100 g, chickpea is one of the star legumes in terms of calcium intake.

With 105 mg of calcium per 100 g, chickpea is one of the star legumes in terms of calcium intake.

With 105 mg of calcium per 100 g, the chickpea is one of the star legumes in terms of the contribution of this mineral, which also allows for numerous preparations and textures. Lozada recommends adding them to the diet along with the rest of the legumes, because lentils, although they have less, contribute 19 mg of calcium.

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7- Parmesan Cheese

In addition, Parmesan cheese provides 100 milligrams of tryptophan per 100 grams.

In addition, Parmesan cheese provides 100 milligrams of tryptophan per 100 grams.

Both Parmesan and Emmental or Gruyere, and in general all cured cheeses, have a good amount of calcium, although Guanyabens recommends "moderate consumption because they also have fat". Specifically, parmesan has 1,109 mg of calcium per 100 g, which means that with only 30 g "we will be contributing to the body 240 mg of calcium, the same as a glass of milk." The doctor warns that, contrary to what many think, the freshest cheeses are less rich in calcium than the cured ones.

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8- Beverage of soybeans

Soy drinks not only have more calcium than other vegetable drinks, but also a much better protein absorption.

Soy drinks not only have more calcium than other vegetable drinks, but also a much better protein absorption.

Lozada advises to consume soy drink since it not only has more calcium than the rest of the vegetable drinks but also a much better protein absorption. The nutritionist recommends opting for a calcium-enriched soy drink, though she warns that "they also tend to add sugar, but the amount is usually moderate, so it's worth betting on a daily ration." Speaking of the controversy over the alleged health effects of soy, Lozada explains that "while it is true that soy contains phytoestrogens, these are not the same as hormone estrogens, since they go to a totally different receptor." , although he advises not to abuse this drink and never exceed four servings daily.

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Pregnancy, childhood, adolescence and old age

So Dr. Guanyabens insists on the importance of correct supply of calcium, but especially at certain times of life, such as pregnancy, childhood and adolescence, and the elderly.

"It is important to have good bone health during youth is when you get the skeleton that will accompany us throughout life, just as when there are high demands for calcium from the fetus or in the case of postmenopausal women, "he explains.

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In this sense, the doctor emphasizes that fundamental to being strict with the consumption of calcium, since a deficit will not be perceived immediately, "but what is known as bone resorption occurs: that bones gradually lose quality."

Source: La Vanguardia

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