Calcium is an essential mineral for the functioning of the human body. It plays many important roles in our body, including building and maintaining healthy bones and teeth, regulating muscle and nerve function, and proper blood clotting. To help with the diet of those who need to reinforce this substance in the body, these 5 food options foods rich in calcium are essential.
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When blood calcium levels are low, the body is able to pull calcium from the bones to maintain proper body function. This can lead to a decrease in bone density and increase the risk of osteoporosis.
Calcium-rich foods include dairy products such as milk, cheese and yogurt, as well as green leafy vegetables such as spinach and kale.
According to data from the National Institutes of Health Office of Dietary Supplements, adults need to consume at least 1,000 milligrams of calcium every day. However, there may be a slight change in your regular amount according to age and gender.
Now that you already know the importance of calcium, check out vegan options below to increase your intake of this mineral and stay healthy.
seeds
Sesame seeds, chia seeds and poppy seeds are a small powerhouse of calcium-containing nutrients. Sesame seeds are a high source of calcium that you can include in your diet.
About 100 grams of sesame seeds provide 97% of the daily calcium requirement.
beans and lentils
Beans and lentils contain calcium, although they are not as rich in this mineral as some other foods, such as dairy products or seeds. However, they are a good source of calcium for vegetarians and vegans who do not consume animal products, or for people who want to reduce their dairy intake.
Nuts
Nuts are a rich source of healthy fats, protein, fiber, vitamins and minerals, including calcium. So, if you're looking for a non-dairy source of calcium, nuts should be your choice.
green leafy vegetables
Green leafy vegetables are an excellent source of calcium. They are a healthy and nutritious option for those looking to increase their calcium intake without consuming animal products.
In addition, many green leafy vegetables are rich in other important nutrients, such as vitamins A, C, K and folic acid, as well as fiber and antioxidants.
figs
Dried figs are especially rich in calcium, providing about 120 mg per 100-gram serving, which is about 12% of the recommended daily intake for an adult. Fresh figs contain about 35 mg of calcium per 100 gram serving.
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