Calcium is an essential mineral for various functions in our body. The main source of this nutrient is milk, but some people cannot or do not want to consume this food for various reasons. With that in mind, we will present 5 foods without dairy and rich in calcium for you to include in your diet.
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Among the reasons for some people not to consume milk are: allergy to milk protein cow, lactose intolerance and vegetarianism, apart from the cost, since this item is not always the most cheap. However, there are foods of plant origin that also provide calcium. Therefore, there is no reason to stop consuming this nutrient.
Calcium is the main constituent of bones and teeth, acts in muscle contraction and is involved in blood pressure regulation and blood clotting. That is, it is really essential for maintaining a good state of health.
1. Spinach
Spinach is a vegetable that has small dark green leaves. It is very easy to find and can be consumed in various preparations, such as salads, soufflés, pancakes, broths and juices.
2. Sardine
Sardines are a fish rich in calcium, in addition to being a source of omega 3, a good fat that helps maintain cholesterol levels and also improves the functioning of the nervous system. In addition, sardines contain vitamin D, which is essential for the absorption of calcium in the intestine.
3. Soy
Soy is a grain rich in several nutrients, including calcium. In addition, soy can be used to make tofu, which is a type of cheese of vegetable origin that is very common in the diet of vegetarians in various preparations.
4. Almonds
Oilseeds in general are good sources of calcium, as well as selenium, phosphorus and good fats. Therefore, they must be part of the diet, but without exaggeration, because despite being small they contain a large amount of calories.
5. Oat
Finally, we have oats, which are rich in fiber, B vitamins and also calcium. It is extremely versatile and can be part of recipes such as cakes, smoothies, snacks, bread, among others. In addition, it also helps to control cholesterol levels.
There is no point in consuming a good amount of calcium if there is no vitamin D to aid in its intestinal absorption. However, there is little vitamin D available in food. Thus, sun exposure for at least 15 minutes daily is recommended for the synthesis of this vitamin to occur.