20 Calcium Rich Foods and their Benefits
Thursday, July 11, 2019
The calcium is a mineral essential for
the organism as it is the body's most abundant trace element. Calcium, beyond maintaining strong
bones, is involved in numerous functions of the body. This mineral,
which is mostly concentrated in bones and teeth, plays an important role
in the regulation of heart rate, muscle functions, control of blood pressure
and cholesterol, and in various nerve functions.
The participation of magnesium is necessary when
absorbing calcium. The deficiency of one of these minerals can affect the
other and vice versa. To avoid calcium deficiency, try to feed
on the main sources of calcium, which are dairy products and some
vegetables.
Although calcium deficiency may be common in the
body, it can be derived from the lack of other essential nutrients. To try
to avoid it, you must maintain a healthy and balanced diet.
1. Improves bone health
Calcium helps the growth and maintenance of bones. Along
with other nutrients such as Vitamins K and D, calcium maintains bone density
and prevents weak bones and possible fractures. In addition, forms
hydroxyapatite, the mineral complex that forms bones and teeth to stay healthy
and strong.
2. It helps prevent osteoporosis
Calcium helps strengthen bones. This reduces the risk of
suffering from osteoporosis. This disease appears due to bone fragility
due to its deterioration and loss of mass.
3. Reduces high blood pressure
Calcium intervenes in the regulation of heart functions. Its
role in the dilation of blood vessels and the nerve functions that it performs
favor the regulation of heart rhythm.
4. Prevents cancer
Calcium has anticancer effects thanks to its participation in
cells. This mineral combined with the intake of Vitamin D reduces the
likelihood of suffering cancers such as colon, breast, gastric.
5. Participate in muscle and nervous function
The correct intake of calcium helps the cells communicate
with each other to give nervous responses that favor the movements of the
muscles.
The intake of calcium in your diet can affect the loss of fat
due to the body's absorption with food.
7. Maintains dental health
Calcium is present in the teeth and it is necessary for these
to remain in perfect condition. Calcium helps teeth prevent oral diseases.
Calcium is lost daily through hair, nails, skin, urine
... It is impossible to control the loss of calcium, so it is necessary to
consume it constantly.
The calcium deficiency is usual despite the importance
of this mineral in the body. Beyond not consuming the necessary amounts of
this trace element, calcium deficiency can occur because the body
does not absorb other minerals correctly, or by the depletion of minerals at
the time of its cultivation.
People who are lactose intolerant, children, and
postmenopausal women have the greatest risk of experiencing calcium
deficiency. In these cases, the consumption of supplements under medical
supervision should be evaluated.
Symptoms of calcium deficiency
The main symptoms of calcium deficiency are the
following:
- Weakness in bones
- Bone fractures
- Osteoporosis
- Problems with coagulation
- Weakness and fatigue
- Delay in the growth and development of children
- Cardiovascular problems that affect blood pressure and heart rate
Foods that contain calcium
1. Milk
Milk is considered the food with plenty of calcium that most
consumes people despite not being the one that contributes more to the
body. An 8 oz. A cup of milk contains 300 mg of calcium, in the case of
whole milk a little less while skim milk contains more.
It is advisable to consume milk from birth to promote the
formation and stability of bone mass. Its habitual consumption gives the
body a third of what it really needs.
2. Soy
Currently, there are many soy derivatives that contain a lot
of calcium, among them soybeans, tofu and soy milk, both without fat and with
no sugar. It is considered that 8 ounces of soy milk equal 368 mg of
calcium, a cup of soybeans contains about 175 mg of calcium and a cup of tofu
gives the body 253 mg of this important mineral.
These foods can be combined with other dishes that allow you
to incorporate not only plenty of calcium but also other nutrients such as
vitamins, antioxidants, proteins, among others.
3. Yogurt
The consumption of yogurt gives the body high concentrations
of important nutrients such as calcium. It is estimated that 8 ounces of
nonfat yogurt provides 452 mg of calcium with only calories, if it is low in
fat its contribution is 415 mg.
Among the main advantages of this food is that it contributes
to the strengthening of the immune system avoiding discomfort and defense
problems.
4. Almonds
Almonds are one of the nuts that contain the highest level of
calcium. A cup containing approximately 100 grams of almonds represents
264 mg of the calcium the body needs daily.
There are many varieties of consuming this food and in all
cases strengthen health. They can be added to milk or used in the
preparation of meat or fish.
5. Cheese
Cheese is a product derived from milk, hence its calcium concentration
is high. Depending on the type of cheese will be the influence of this
type of mineral. In the case of Swiss cheese for 1.5 ounces its calcium
content is 336 mg and for Roman cheese it is 452 mg.
It is normally consumed in pasta or hamburgers although it
can be combined with fruits such as apples or pears.
6. Broccoli
Broccoli contains numerous nutrients that contribute to the
proper functioning of the organism. It stands out for its high
concentration of calcium since one cup of broccoli or 156 grams equals 63 mg of
this mineral.
You can eat both raw and steamed and in this way they would
lose as little nutrients as possible.
7. Whole grains
Whole grains are a food that allows the body to incorporate
numerous vitamins, amino acids and high levels of calcium, among other
nutrients. The consumption of this food favors health since they allow
to regulate the arterial pressure and contribute to the good operation of the
heart.
For 50 grams of cereal
muesli the body gets 25 mg of calcium while a slice of rye bread contains 10
mg.
8. Sesame seeds
Sesame seeds have a great use in the current culinary art
being able to eat simply toast or accompanying different dishes. They can
be combined with chickens or other meats, in different appetizers and together
with various vegetables. Its calcium content is very high since half a cup
of these seeds has 500 mg of this mineral.
9. Sardines
Fish is a protein that usually should always be part of the
menu of all people because of its high nutritional value. Sardines are a
type of fish whose calcium levels are high, it is enough with three ounces of
it incorporated into salads, sauces, pasta or simply sautéed with olive oil, and
they incorporate 325 mg of calcium into the body.
10. Spinach
Spinach is a green vegetable that should
always be consumed fresh in salads, soups or simply accompanying other dishes
in order to increase the level of calcium in them. One cup of steamed
spinach is equivalent to 250 mg of calcium.
The consumption of spinach is a myth because they are
considered a symbol of strength, agility and energy, according to Popeye's
animations.
11. Salmon
Salmon is one of the fish with the greatest amount of
nutrients there is. Its calcium content is considerable because in three
ounces of this food you can find 181 mg of this nutrient.
However, sardines contain more calcium but the nutritional
content of salmon is so high that it is usually the most acceptable option for
many people.
12. Fortified cereals
Although these cereals alone do not have high levels of
calcium, it is important to highlight them because in the manufacturing process
many entrepreneurs add enough to consume in breakfast. A portion of these
cereals in the morning contain approximately 236 to 1043 mg of calcium, which
accompanied by milk further increase its nutritional value.
13. Berries
There is a great variety of these small fruits standing out
the strawberry and the raspberry, to only mention some. All the species
can be combined to make fruit salads, juices and both to prepare and decorate
cakes.
A cup of strawberries containing
approximately 100 grams contains 15 mg of calcium. For that same quantity
but of raspberries, a better result is obtained since it provides 22
mg. In the case of blackberries, 100 grams offer the body 32 mg of
calcium, this being a remarkable result.
14. Oranges
Orange is a citrus with a delicious flavor,
both in its natural way, combined with other fruits, in refreshing juices or
used to make cakes. It is estimated that half an orange contains 50 mg of
calcium.
15. Egg
The egg is a poultry product capable of providing the body
with numerous proteins, minerals, vitamins and, of course, calcium; where
for each unit, you can estimate that there is 50 mg of this last nutrient.
It constitutes one of the main links of a balanced and
balanced diet. A curiosity of this food is that the highest concentration
of calcium is found in the shell.
16. Vegetables
Green leafy vegetables are the second type of food with more
calcium. These are the calcium source of non-animal origin best known
around the world. However, keep in mind that no matter how much they
contain this mineral, vegetables also have oxalates, which decrease their
absorption.
The elements that make up this section are healthy and
necessary foods for the body, which provide other nutrients other than
calcium. Some of these vegetables are: spinach, cabbage, cooked Chinese
cabbage, also cooked kale and broccoli.
17. Tofu
Tofu is a little known food in Western societies and few
would place it on the list of foods rich in calcium. Depending on the
nutrients with which we prepare tofu we can provide this dish with different
nutritional contributions as well as different flavors to complement our meals.
Tofu prepared with calcium sulfate is one of the dishes that
most provide calcium, as it contains more than 400 milligrams of this mineral
for every half cup of product. That is why it should be included in the
list of foods that provide calcium to our usual diet.
18. Dates
The dates are rich
in antioxidants, such as vitamins A, C and E, and also contain B vitamins.
Also rich in calcium, magnesium and potassium
which are good for strengthening bones. So eating dates in a regular basis is
good for the bones.
19. Take a walk in the sun
In addition to food there are other natural ways of obtaining
vitamin D. One of them is thanks to the sun's rays that affect our skin, since
this gesture helps our body to synthesize vitamin D. It is enough to expose us
to the sun about ten minutes a day for this to happen, but yes: remember to
always use a suitable sunscreen.
20. Calcium supplements
Health professionals often recommend obtaining calcium from
food, as these normally also provide other nutrients.
However, calcium supplements may be necessary for people
with difficulty obtaining it through diet, provided it is by medical
prescription.
What are the benefits of calcium and vitamin D?
Maybe after reading all this you wonder why so much
interest in calcium and vitamin D. Why are these two nutrients so
important? Do not worry, we'll clarify it!
Adequate calcium intake helps reduce the loss
of bone minerals. The low density of bone mineral is a risk factor for
fractures due to osteoporosis. The beneficial efenco is obtained with a
daily consumption of at least 1,200 mg of calcium. It contains Calcium
that contributes to a correct functioning of muscles and to keep bones and
teeth in normal conditions. Contributes to normal blood clotting.
For its part, vitamin D contributes to the correct
absorption and normal use of calcium itself. In addition, it contributes
to the normal functioning of the immune system. It also helps maintain the
teeth and muscles in normal conditions.
Now that you know the
benefits of these nutrients, you may better understand the importance of
introducing foods rich in calcium and vitamin D in our daily menus. These are just some of the
foods that you can get used to consuming to have optimal calcium
levels. Take note and take care of your health.
