Calcium is one of the most important minerals for correct human body development Thanks to its function that helps form cells and each of the bones, it is also responsible for keeping them healthy and with the correct rigidity.
For its part, vitamin D and vitamin D3are responsible for the process of bone mineralization and the absorption of calcium, which is why it is common for people with a deficiency of this mineral to take dietary supplements to increase their calcium levels.
For this reason, below we present a list of the 12 best foods with the highest amount of calcium among their properties, so you can obtain the benefits of this important mineral naturally.
What is calcium?
The Hospital Nutrition Magazine points out that “Calcium is the most abundant mineral element in our body, since it is an important part of the skeleton and teeth. It represents around 2% of body weight. The functions of calcium are: a) skeletal functions and b) regulatory functions.”.
Important: With the passage of time, the calcium levels in humans they are decreasing, which mainly leads to diseases such as osteoporosis and tooth loss herefore, it is necessary for the elderly to maintain a diet rich in this mineral.
On the other hand, calcium It is one of the essential minerals that must be consumed by pregnant women, because this is responsible for the formation of the baby’s bone system both in the stage of gestational training as well as during the first years of life.
Foods rich in calcium
National Institute of Health ensures that the correct daily calcium intake for human beings it must be the following:
- Children from 1 to 3 years: 700 mg.
- Children 4 to 8 years old, adults 19 to 70 years old, pregnant or breastfeeding adult women: 1000 mg.
- Adult women from 51 to 70 years old and adults over 71 years old: 1200 mg
- Children from 9 to 13 years old, adolescents from 14 to 18 years old and pregnant or breastfeeding adolescents: 1300 mg.
For this reason, below you will discover the foods with the highest source of calcium:
1. Milk
The milk It is known to be the main source of calcium, thus providing 121 mg For every 100 grams of this food, whole milk also provides you with the necessary amount of vitamin D that will help you prevent bone demineralization while its contribution of proteins and fats makes it a nutritious food.
Note: There are people who are lactose intolerant or have a diet of vegan food.Therefore, the healthiest option is to consume vegetable milks.
2. Cheeses
He Mozzarella cheese has a high calcium content, This being 632 mg per 100 grams of this milk derivative, for its part goat cheese has 298 mg and the parmesan cheese a surprising amount of 1,109 mg of calcium per 100 edible grams of said product.
You should know: Since ancient times, There are various types of cheeses, distinctive both for the animal source of the milk, and for the different condiments, textures and chemical processes for its production, which makes them an excellent source of calcium fats and proteins.
3. Yogurt
This is also derived from milk, It has 142 mg of calcium per 100 grams of yogurt, its properties being similar to those of whole milk.
However, the difference stands out that this product has less sugar and therefore less lactose compared to other derivatives, making it one of the favorites among those intolerant or susceptible to said component.
4. Sardines
This fish, contains 43 mg of the mineral per 100 grams of edible product, which can be considered as having low nutritional value compared to other foods, however, its high Omega 3 content its large amount of protein, phosphorus, selenium and B vitamins, make sardines an excellent food rich in nutrients.
5. Seafood
If you consume 100 grams of crayfish, shrimp or prawn, you can obtain 220 mg of calcium while octopus has 144 mg, oyster 130 mg and scallop 120 mg per 100 grams of said seafood.
In this sense, Mollusks and crustaceans represent a good source of calcium in addition to proteins and their powers as they are low-fat foods, making them preferred by people who want to lose weight in a healthy way.
6. Eggs
Eggs, in addition to being a rich source of protein and high nutritional value. Among its properties Vitamin D, A and those made up of group B stand out, besides, contains 57 mg of calcium for every 100 grams of egg.
You should know: The highest calcium content in this food lies in its shell, Possessing up to 2 grams of said mineral, it is one of the most used ingredients in food supplements aimed at increasing calcium in the body.
7. Nuts
dried fruits They will become your best allies, If you need to increase your calcium levels, this is because sesame or sesame has an extraordinary amount of 670 mg of calcium per 100 grams of the fruit, in addition, the almond contains 254 mg, hazelnut 192 mg and the pistachio 180 mg also per 100 grams of each.
Tip: Although nuts are mostly small foods, you can include them in many of your meals desserts or eat them alone as a snack, so you will obtain all their benefits while taking care of your health.
8. Figs, dates and raisins
fresh figs contain 35 mg of calcium per 100 grams of fruit, while in its dehydrated state or better known as dried figs, the mineral increases its proportion to 162 mg. For your part dates have 68 mg of calcium while the raisins They have 71 mg, both nuts in relation to 100 grams.
9. Seeds
The seeds are considered the main source of fiber, but also contain calcium. The sunflower seeds They have 110 mg of this mineral per 100 grams of seeds, while pumpkin seeds have 55 mg and chia seeds have a large amount of 631 mg in every 100 grams of seeds.
Note: Like nuts, these small foods They are beneficial in relieving certain health conditions and they are a good healthy food option for those who suffer from heart disease, high cholesterol and triglycerides, high blood pressure and excessive weight.
10. Legumes
Legumes or grains, They are known for their high iron and fiber content, As for calcium, according to the Spanish Food Book soybeans 240 mg, beans contain 128 mg, while chickpeas 145 mg and lentils 56 mg per 100 grams of legumes respectively.
11. Green leafy vegetables
There is a wide variety of vegetables, both for natural varieties and for those that have been intervened by man, who has dedicated himself to improving their benefits through the genetic modification of plants.
In this sense, kale contains 150 mg of calcium in 100 grams of this consumable vegetable, for its part, Chinese cabbage provides 29 mgchard is also found with 113 mg, in addition to spinach with 90 mg of the essential mineral per 100 grams of said vegetables.
You should know: Green leafy vegetables can also help you increase potassium, folic acid and are ideal for obtaining vitamin K naturally.
12. Herbs and algae
Herbs are used in cooking, as spices in their dried or fresh state and also as ingredients in some salads, where Watercress stands out with 170 mg of calcium, basil It has 177 mg, the parsley 138 mg and thyme 405 mg of calcium for each 100 gram portion of said herbs.
For its part, wakame seaweed contains 150 mg of said mineral, and nori seaweed 70 mg, both per 100 edible grams, taking into account that the implementation of seaweed has already transcended and they are not only used in Asian food, but can also be implemented in different dishes.
Points Conclusions
- Calcium is one of the minerals with greater importance for the development of the human body and the skeletal system.
- The calcium deficiency can trigger bone fragility, tooth loss and muscle problems.
- Milk along with its derivatives Like cheese and yogurt, they are one of the best-known sources of calcium worldwide.
- The sardines and sea food in addition to providing omega 3, they are an excellent option to obtain calcium naturally.
- The egg shell is used in the production of different supplements due to its high calcium content.
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