Healthy teeth, strong nails, long hair and the absence of bone diseases are the main indicators of the body's calcium intake. In turn, the constant shortage of this mineral leads to quite serious health problems. It is proved that calcium deficiency has a negative impact not only on the bone, but also on the nervous, endocrine and circulatory systems. Fortunately, to fill the gap of this mineral is easy with the help of a properly selected diet. We offer you top-7 products containing calcium in large quantities.
Dairy rivers, cheese banks ...
In honorable first place - dairy products. All of us from childhood know that you need to drink milk, because it contains a lot of calcium, which is necessary for bone growth. But, it turns out, milk is far from a record holder in the amount of Ca among dairy cousins. The strongest indicator can boast hard cheese - about 1000 mg per 100 grams of product. For comparison, this is the daily norm for an adult.
On a note! Children under 8 years of age need 800 mg of Ca, and from 9 to 18 - 1,300 mg. But most calcium is needed for pregnant women - about 2000 mg per day.
In addition, due to the content of lactose in dairy products, calcium is absorbed faster and better. Another important point: the lower the fat content of "milk", the higher the content of Ca in it.
Modest seeds-record holders
Another champion in the amount of calcium in its composition can be called seeds of poppy and sesame. In 100 grams of poppy, almost 1500 mg of Ca, and in sesame - 975 mg. On the second place of our improvised top, these miracle-seeds were just because they are more difficult to introduce into the daily diet in the right amount. But they can become an indispensable source of calcium during a diet or strict fasting.
Whole-grain rescuers
Wheat takes the honorable third place in our list. True, not all wheat products can boast of a high amount of Ca. Most of it is contained in the bran - about 900 mg per 100 grams. Unfortunately, there is no calcium in flour of the highest grade, and so give preference to the whole grain bread and wholemeal flour.
Toughie
If you want to forget about calcium deficiency once and for all, then necessarily enter into your daily diet nut snack. Preference is given to almonds, in which calcium is the most - 260 mg. Brazilian nuts, cashews, walnuts and cedar nuts are great for your menu and other useful vitamins and minerals. They are rich in magnesium, phosphorus, potassium, iron. In addition, the high fat content of nuts promotes better absorption of calcium.
Green Healer
Greens and herbs are another wonderful source of easily digestible Ca. Especially a lot of calcium is contained in the leaves of lettuce and dandelion, dill, basil, spinach, parsley. And in the latter, its quantity is higher than, for example, in milk - 245 mg.
On a note! Good vegetable oil and low-fat yogurt contribute to better absorption of calcium. Therefore, give preference to these refueling salads.
Cabbage does not happen much
The next product, containing calcium in large quantities - cabbage. It is noteworthy that quite high rates of Ca are characteristic for almost all varieties of this vegetable. Especially useful are Peking and cauliflower, broccoli. But also our native belochoknaya beauty by the amount of calcium is practically not inferior to them. Therefore, do not deny yourself a favorite sauerkraut in winter, when the body especially needs vitamin C and Ca.
Useful soybean
Every vegetarian knows about the benefits of soy. It is in the absence of meat products in the diet that it replenishes the necessary amount of protein, which is not inferior in quality to its analogues of animal origin. In addition, soybeans are rich in vitamins and minerals, including calcium. Especially high level of Ca in soy cheese - tofu. But the main advantage of soy products is that they contain a lot of vitamin D, without which calcium is simply not digested.