Top 10 foods high in calcium
Calcium is an essential element for the normal functioning of the body. An adult contains at least 2 kg of calcium, but he needs constant support and replenishment.
The average daily intake of calcium in a person between the ages of 18 and 50, who does not suffer from any serious illness, is about 1000 mg. At the same time, adolescents, children, elderly and pregnant women need this element in much larger quantities.
What is calcium for:
- strengthening bones, tendons and cartilage
- healthy skin
- strong nails and strong hair
- stable work of the endocrine system
- strengthening the walls of blood vessels, stabilizing the heart rate
- strengthening the nervous system (has a calming effect)
- nutrition of nerve impulses to improve memory function
- strengthening teeth, minimizing the risk of caries
Top 10 Calcium Rich Foods
Consider foods high in calcium that you should definitely include in your diet if you want to keep your teeth, hair, skin, bones, joints, tendons and blood vessels in top condition.
1. Cheese and dairy products
Almost all types of cheese contain a large amount of calcium, but its highest percentage is in hard varieties. In 100 g of parmesan cheese, cheddar, emmental, Dutch contains about 1000 mg of calcium. Significantly less calcium in soft cheeses: Adyghe, feta, camembert contain about 500 mg of calcium. It should be borne in mind that cheese is a fairly high-calorie product, so its excessive use provokes weight gain. In addition, it can be high in fat or lipoproteins. If you are losing weight, then you should not consume more than 50 g of fatty cheeses per day.
Good cheese is rich in vitamin B. B1 replenishes energy and increases efficiency. B2 is especially important for children, as lack of it can lead to delayed development. B12 is involved in the creation of blood cells that carry oxygen and provide the body with energy.
Other dairy products also contain a lot of calcium. 100 g of milk contains 120 mg of calcium, and 100 g of cottage cheese contains 165 g of calcium. Powdered milk contains 1000 mg of calcium per 100 g of product, therefore it is also an excellent supplier of this useful trace element to the body.
How much to eat: 50 g of Dutch cheese per day, 300 g of cottage cheese or 500 g of milk will provide 50% of the daily calcium requirement.
It is unrefined sesame that contains a large amount of calcium (1000 mg per 100 g of product). Refined sesame seeds lose a significant part of the mineral (60 mg per 100 g of product), but still remains a calcium-rich product. Unpeeled sesame seeds can be purchased from health food stores, brown or black products are best. Sesame is a great addition to your morning porridge, but you can also add it to salads and baked goods.
Sesame contains phytosterol, which strengthens the immune system, so sesame will be useful for children exposed to an aggressive environment. It is especially beneficial for women as it has a positive effect on the genitourinary system and generally increases libido. Sesame is important for weight loss because it contains sesamin – a substance that speeds up metabolism and reduces bad cholesterol in the blood.
How much to eat: 30 grams of black or brown sesame seeds will provide 30% of your daily calcium requirement.
Calcium is not found in the meat of sardines, but in their bones, so it is recommended to eat quality sardines in oil or bake the fish well in their own juice to keep the bones soft. Sardines in oil are very fatty, so it is not recommended for people who want to lose weight, but for everyone else, sardines are an important product with a high calcium content. 4 medium-sized fish contain approximately 200 mg of calcium, which is about 20% of the daily value. Of course, you shouldn’t make up for the day with sardines alone.
Sardines are oversaturated with vitamin B12 and also contain a lot of healthy protein and slow carbohydrates. Thanks to this composition, the body will receive maximum long-term energy from the product. This is convenient before training or hard work, as it will be possible to forget about the feeling of hunger for a long time. Also, sardines are rich in omega-3 fatty acids, which strengthen the cardiovascular system and prevent heart disease.
How much to eat: 4 sardines a day will provide 20% of your daily calcium requirement.
It is a high calcium product: 100 g of fresh almonds contain about 269 mg of calcium. Almonds should not be eaten in large quantities, as they can have a negative effect on the body in such quantities. In addition, nuts are very high in calories. However, almonds contain slow carbohydrates – a small handful is enough to provide energy to work for an hour or more.
But a handful of almonds will replenish a significant part of not only calcium in the body. Together with calcium, vitamin A is involved in supporting the skin, hair and nails, which also strengthens bones and is found in large quantities in almonds. Also, almonds contain vitamins B1, B2, B3, B5, B6, B9, which generally increase efficiency, increase endurance and give a lot of energy to the body. Almonds are rich in potassium, which speeds up the brain, stabilizes the acid-base balance, which has a beneficial effect on the overall appearance and well-being.
How much to eat: 30 grams of almonds per day will provide 10% of the daily calcium requirement.
5. Chicken eggs
A chicken egg, namely its yolk, is a calcium-rich product. In fact, the highest calcium content is in its shell, so some recommend crushing it in a mortar and eating it. But we will consider a more edible option.
100 g of yolk contains 136 mg of calcium. It is also the most nutritious element of the egg (54 kcal), which contains a lot of other useful substances. In addition, the yolk is healthy fats, without which the body cannot do. The yolk also contains vitamin D, which replenishes solar deficiency in the body without harm to it. Therefore, the yolk is important for people who rarely get out in the sun. It also contains a high percentage of vitamin K, which ensures normal blood clotting and promotes proper protein absorption.
At the same time, chicken egg protein contains the entire line of amino acids that our body needs to build muscle. We recommend that you eat at least one egg a day to get a set of important micronutrients for humans.
How much to eat: 4 whole eggs will provide 10% of your daily calcium requirement.
Soy is a calcium-rich food. 100 g of cooked soybeans contains 100-200 mg of calcium, but this is not the limit of the possibilities of soybeans. More calcium is found in soy tofu (283 mg / 100 g), and even more in soy protein, which is great for athletes gaining weight (363 mg). But even in its pure form in a plate of soybeans there will be 20% of the daily intake of calcium, so it is recommended to eat it every day at least 200 g. This is the record holder among legumes in terms of calcium content.
Soy carbohydrates provide food for bifidobacteria, which in turn inhibits the formation of cancer cells. Soy is rich in fiber (especially in its pure, minimally processed form) and is also very low in calories. Therefore, soy is suitable for both people gaining weight and for those who are losing weight. Soybeans are referred to as “superfoods“- products rich in all kinds of useful elements, after all, soy also contains a record amount of magnesium, potassium and phosphorus.
How much to eat: 100 grams of tofu or 300 grams of soy per day will provide 30% of your daily calcium requirement.
100 g of this plant contains 86 mg of calcium. Rhubarb is a very healthy food with a high calcium content that many people overlook. Like cabbage, it does not lose its properties during heat treatment. It is especially useful for children and adolescents who are in the growth stage, and their body requires large amounts of calcium. 100 g of rhubarb contains only 21 kcal and at the same time 4.5 g of carbohydrates, which makes the product safe for the figure, but incredibly nutritious.
Vitamin K, which activates the brain, makes up 25% of the daily value in 100 g of rhubarb. Also rhubarb improves memory function, prevents disease. Alzheimer’s… It contains a lot of vitamin A, which slows down the processes of cell death. This means that getting enough of this vitamin will slow down the aging process. Also, regular consumption of vitamin A reduces the risk of cancer.
How much to eat: 200 g of rhubarb will provide 15% of the daily calcium requirement.
8. Lobsters (lobsters)
Crustaceans (shrimp, crabs, crayfish) are foods rich in calcium due to their chitinous shells. Tender meat is saturated with a useful trace element, and there are 96 mg of calcium per 100 g of lobster (in other crustaceans, slightly less). it non-nutritive a product that contains few carbohydrates, but a lot of protein, therefore, it is considered dietary.
Lobsters are rich in various useful elements, they contain a lot of vitamins, including PP, K, E, A. This product strengthens the walls of blood vessels, reduces pressure, and promotes normal digestion. It has a good effect on the reproductive system of women and promotes testosterone production in men. Lobster chitin is often used in cosmetology to slow down the aging process.
How much to eat: 200 grams of lobsters per day will provide 20% of your daily calcium requirement.
9. Cabbage (white cabbage)
There are 48 mg of calcium per 100 g of cabbage, which is a lot, considering low calorie product. At the same time, calcium is not “washed out” from cabbage during heat treatment, therefore stewed, boiled, baked cabbage is still a calcium-rich product. It can be eaten in large quantities as it contains only slow carbohydrates and healthy plant proteins.
Cabbage is superfood… It is rich in potassium and magnesium and contains tartron an acid that is rarely found in conventional foods: this acid prevents the conversion of carbohydrates into fats. Cabbage contains a rare vitamin U, which is useful in inflammatory processes of the gastrointestinal tract. For example, it is useful for gastritis and ulcers, since cabbage reduces acidity in the stomach.
How much to eat: 200 grams of cabbage per day will provide 10% of the daily calcium requirement.
There are 35 mg of calcium per 100 g of figs. Figs are also considered superfoods, since it is rich in all kinds of useful components, including a product high in calcium. It does not lose its beneficial properties even when dried. 100 g of the product contains only 54 kcal, but 12 g of carbohydrates, which makes figs a very nutritious, satisfying product. Figs are useful for starting weight loss, since it has a laxative effect and flushes out harmful components stuck in it from the body. Therefore, figs are often included in all kinds of weight loss drugs.
Figs also contain a lot of water (83 g) and potassium (190 mg), which makes them equally useful. Like raisins and walnuts, it has a beneficial effect on the brain, improves memory functions and overall performance. Thanks to potassium, it reduces the risk of heart and vascular disease, and prevents the formation of blood clots.
How much to eat: 5 figs will provide 10% of your daily calcium requirement.