Calcium is a vital mineral for our body. If it is maintained at the proper level, the risk of fractures, diabetes is reduced, teeth and nails are strengthened. In addition, calcium is needed for proper relaxation of blood vessels and muscles, transmission of nerve impulses, it is also involved in the production of hormones.
Normally, an adult needs to consume at least 1000 mg per day. And if you think that the best source of calcium is only dairy products, then you are deeply mistaken. In fact, this mineral is found in many other foods.
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Consume and assimilate are two different things
Calcium is absorbed by our body with the participation of proteins and vitamin D. This happens as follows: from the intestine, the mineral enters the blood, for which it needs vitamin D, which improves the penetration of calcium into cells. However, protein is required to produce vitamin D.
Therefore, when eating foods that are rich in calcium, they must be supplemented with protein and vitamin D.
Spices and spices
Dried spices are an excellent source of calcium. Ground savory is in the lead - 100 g of the product contains 2132 mg of minerals. In second place is marjoram - 1990 mg.
Also, the leading positions are occupied by thyme, dill, oregano, sage, mint and even cinnamon. Therefore, you should definitely add these spices when preparing food and drinks.
Seeds
Leading positions are given to poppy seeds - in 100 g 1438 mg. This is a great excuse to cook yourself a delicious poppy seed roll.
Next comes sesame, in which 989 mg, its advantage - calcium is contained in the seeds in an organic form, is well absorbed.
And to achieve maximum benefits, it is worth frying the seeds a little before cooking. Also, do not forget about flax seeds. Per 100 g of product - 255 mg of minerals. Moreover, they are very beneficial for digestion.
Nuts
Nuts are worthy of your attention, not only because they are nutritious and delicious, but also because they are a valuable source of calcium.
So, fried almonds are most useful, in which there is 267 mg of calcium per 100 g of product. Then there are Brazilian and walnuts, roasted hazelnuts. This is a great excuse to add some of this product to desserts and salads.
Legumes
Most legumes contain a lot of calcium, but soybeans are the champion among them. Tofu cheese is also very useful - after all, 100 g of this product contains up to 683 mg of calcium.
White and green beans, soybeans are useful. An important fact is that legumes are a source of protein, which is needed for better absorption of calcium.
Eggshell
Scientists have long recognized that eggshells are an excellent source of calcium. There are more than 700 mg of minerals in 100 g of this product. It also contains soluble matrix proteins.
This allows calcium to be absorbed as quickly as possible by the body. It is enough to eat 0.5 teaspoon of ground shell per day to cover the daily requirement for this substance - this is equivalent to drinking a liter of milk.
At the same time, it is not difficult to prepare egg powder:
- rinse the shells thoroughly (preferably using a brush);
- boil for 35 minutes;
- dry and grind in a coffee grinder.
It can be consumed in its pure form, washed down with water or sprinkled on dishes.
Hard cheese
Cheese is a great source of calcium. Leadership for parmesan - 100 g of the product will easily cover the daily need for this mineral, and due to the presence of vitamin D and proteins in the composition of calcium, it will be perfectly absorbed.
Gouda, Swiss, and other types of hard cheeses are in second place. Therefore, you can safely include them in your diet.
But do not forget that cheese is a fairly high-calorie product, so it should be consumed within the framework.
Vegetables
Yes, vegetables cannot catch up with seeds and spices by the amount of calcium, but these products have an important advantage - they can be consumed in large quantities.
In the first place in terms of the amount of calcium - garlic and turnip, they contain 190 and 180 mg of calcium, respectively. In second place is spinach, and it is more useful after heat treatment, as well as Peking.
This is a great excuse to make yourself a large bowl of fresh, healthy green salad for lunch. And so that this mineral is quickly absorbed by the body, add a little cod liver - it contains protein and vitamin D.
Seaweed
This is an excellent product in every respect. Firstly, kelp is inexpensive, and secondly, it is very useful. Seaweed is the champion in the amount of iodine and iron in its composition. But it also contains calcium - 168 mg per 100 grams of product.
Therefore, be sure to supplement your dinner with a delicious seaweed salad several times a week, adding a little olive oil, tuna and boiled egg for taste
Dried figs
Fresh figs are not the leader in the amount of calcium in the composition. But the dried product should definitely be included in the diet, because 100 g of figs contain more than 160 mg of the mineral.
In addition, it contains potassium, iron, and other useful trace elements. Therefore, be sure to use this sweet and healthy delicacy - it will saturate your body with useful substances and will be able to replace confectionery products that are harmful to your figure.
Wheat bread
Many people don't know, but toast bread contains 165 mg of calcium per 100 g of product, slightly less than it in wheat - 138 mg. And to make the product more useful, cut an avocado, an egg on top - such a snack will contain a lot of both protein and vitamin.
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