In the minds of many people since childhood, a strong bond has formed: a glass of milk – calcium – healthy bones. In fact, calcium can be found not only in dairy products and it is useful not only for bones. This element is responsible for the health of the teeth, the normal functioning of the cardiovascular and nervous systems. Its deficiency is fraught with the appearance of osteoporosis (bones become porous and brittle), heart problems, and nervous activity. The body cannot independently produce calcium, so the mineral must be obtained in full with food. Most of all calcium, of course, is in yogurt, cottage cheese, milk, and kefir, but these are far from those components that will fit into the diet of any person. Below is a list of 5 unexpectedly high calcium foods.
The seeds of many plants are full-fledged superfood, which, despite its small size, carries many nutrients. Record holders for calcium are chia, poppy, celery and sesame seeds. In addition to calcium, chia contains omega-3 fatty acids, and sesame seeds contain copper, iron and manganese.
Cheese is an excellent source of calcium. Hard cheeses contain an order of magnitude more than soft cheeses. The record holder is parmesan, one serving of this hard cheese provides about 40% of the daily intake of calcium. The main thing is to remember that in addition to nutrients, cheese is very fatty. No matter how tasty it is, do not abuse it and make sure that this product fits into your calorie intake.
Beans and Lentils
Beans and lentils boast a high percentage of vegetable protein, fiber, iron, zinc, magnesium, potassium and various vitamins. In addition, they contain an impressive amount of calcium. Among all types of beans, white is the record holder in its quantity. Regular consumption of beans in food helps reduce the risk of cardiovascular disease and the level of “bad cholesterol.”
It’s time to write books about the benefits of almonds (if you haven’t done so already) because once again it has entered our list of must-have-products. No nut can provide you with 10% of your daily calcium intake. In addition, almonds are good for the heart, brain, and skin and prevent the slowdown of metabolic processes.
Dark leafy greens are extremely beneficial for health and, along with other trace elements, contain large amounts of calcium. Most minerals are in spinach, kale, and Keil. Add these greens to your daily diet, and calcium deficiency does not threaten you.