Including more milk in our diet is a common advice we hear from health professionals. But what they really mean is that it includes more calcium in our diet. Milk (through clever marketing) has become the “poster child” for calcium and while it contains a lot of calcium, is not the only source -. And it might not be the best
The National Institutes of Health recommends a minimum of 1,000 mg of calcium per day for ages four years old in ahead. When they arrive at our ages 50 and older, this requirement is even greater because of the risk of osteoporosis. In order to meet this requirement of calcium, we would have to drink at least 3 glasses of milk a day – however, according to recent research, milk is controversial. The human body has difficulty digesting some of its components, and a significant number of people are allergic to latex. In addition, milk is sold in many markets may have been heavily processed, which affects the way our bodies absorb nutrients.
is not so simple that just consume calcium. simple calcium compounds (such as those found in chalk or limestone) are typically insoluble, meaning that can not be assimilated by the body. It is essential to absorb calcium from food bioavailable and one of the best ways this is from plants, which have absorbed a form of chelates of calcium from the soil. In other words – you can not eat calcium carbonate (not that you want) to get your recommended daily dose of calcium. It has to be as bioavailable and this takes care of you by tiny soil organisms, such as lichens, which chelated minerals in the soil as bioavailable. Unless all were killed by pesticide use (but that’s another story …)
Calcium is an essential mineral that the body needs to function. Our bones and teeth are made of calcium without adequate supplementation of calcium in our diet, bones and teeth can become brittle and prone to breakage. Beyond this, calcium carries electrical signals from our organs and muscles to the brain and back. Without enough (or too!) Of calcium, the heart begins to beat irregularly and our muscles become difficult to control.
Here are 7 foods that are naturally rich in calcium. (Compare whole milk containing 113 mg calcium per 100 grams).
7 foods that contain more calcium than milk
# 1: Kale (calcium 150 mg per 100 g)
Kale is a popular choice because it can be eaten in a variety of ways. You can turn it into a smoothie or pop some leaves in the oven with a little flour and seasoning kale chips. Kale is not only rich in calcium, which is a potent antioxidant that has been shown to have protective properties against cancer of the prostate and colon due to its vitamin K.
# 2: spinach (cooked – calcium 136 mg per 100 g; raw – 99 mg per 100 g)
a cup of spinach in your salad for lunch give a some calcium, but steamed spinach will give you more. A study on spinach produced great results for the cardiovascular system as well – they are able to reduce blood pressure by improving arterial stiffness due to its nitrate content.
# 3: Cabbage leaves (calcium 232 mg crude per 100 grams cooked calcium 141 mg per 100 g)
steamed or sauteed Berza better served with a little garlic and seasonings. This is a delicious way to add more calcium in your diet, but also to improve the intake of phenols. Cabbage leaves (as well as broccoli and kale) are rich in phenolic compounds that help fight cancer and heart disease.
# 4: Sesame seeds (calcium 975mg per 100g)
found sesame seeds in many Chinese dishes, in the top of hamburger buns and some snacks – but did you know how much calcium they contain? According to the USDA, 100 grams of sesame seeds is equal to an amazing 975 mg of calcium – which almost meets the daily requirement of calcium 1000 mg! Now you probably will not want to eat 100 g of sesame seeds, as it is almost a quarter pound. But they are a valuable addition to your diet – still high in “good” fats and dietary fiber.
# 5: organic yogurt (100-150 mg of calcium per 100 grams)
yogurt, which is a product dairy, has a high calcium content. However, compared with ultraprocessed milk, organic yogurt brings the best source of calcium of a milk product as the natural fermentation process preserves the nutritional content of milk -. With additional benefits of probiotics
# 6: cheese (cheddar = 721mg calcium per 100 grams)
Cheeses calcium contain varying amounts depending on the variety. Cheddar is fairly typical. Other varieties of cheese typically about 500 mg of calcium-1000 mg per 100 grams.
# 7: Tofu (350 mg of calcium per 100 grams)
The tofu has a count low calorie and relatively large amounts of protein. It has a high iron content, and depending on how is manufactured may have a higher content of calcium or magnesium.