There are many options when it comes to incorporating sources of calcium into the diet.
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10 foods with calcium that are rich sources of this mineral
To prevent osteoporosis you have to stop thinking about dairy . It has been shown that excessive dairy consumption leads to different health problems that must be avoided, and there are also many alternatives to obtain said mineral.
It is best to incorporate different foods with calcium into your diet, and this article presents the richest sources of this mineral. In addition, it is recommended to exercise to favor the maintenance of the bones, and it is another factor of protection of the bone structure that is often unknown.
1. Green leafy vegetables
Vegetables are a type of fundamental food for human health . Everyone should make sure they eat vegetables on a daily basis, but when it comes to adding calcium to your diet, consider green leafy vegetables.
These types of vegetables are the richest in this mineral, providing significant amounts for the needs of the body. Vegetables such as chard, spinach, watercress or chicory stand out; all are remarkable calcium foods.
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2. Nuts
Nuts are foods with a very good supply of calcium . Its nutritional profile is very interesting as it contains many vitamins and minerals, so eating a handful of nuts daily is highly recommended.
However, this type of food should not be abused, as nuts are very caloric. Consuming about 15 or 20 grams of walnuts, hazelnuts, almonds or cashews is enough to get essential minerals such as calcium.
3. Seeds
The seeds are also a food very rich in vitamins and minerals . They guarantee excellent contributions of this type of micronutrients, although sesame seeds should be highlighted as the food with the most significant calcium among seeds.
They are thus a type of food that enriches breakfasts, snacks and salads. They also highlight its good contribution in fiber and omega 6 and omega 3 fatty acids (the latter in the case of flax, hemp and chia seeds).
4. Legumes
Legumes are a very healthy food . There are many people who hardly ever eat legumes, but eating legumes at least once a week is highly recommended.
They are a food with calcium, but also other minerals, vitamins, fiber and amino acids. The latter, combined with those of cereals, nuts or seeds, represent a source of protein of high biological value.
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5. Fish with bone
Eating fish with bones is an excellent strategy to get calcium for the body . In fish there are already certain amounts of calcium, although not very significant. However, when you eat the fish bone you are ingesting a great source of calcium.
This is feasible especially with smaller fish. Eating whole fish like sardines is the best way to go, whether it’s fried or grilled. Another very good option that many people like is fish soup, and it is that the spine is used as a food with calcium.
6. Began
Algae are a magnificent source of calcium for the body . In the West there is not much tradition when it comes to consuming this type of food, but in countries like Japan or Korea it is very common.
There are different options, such as wakame, kombu or spirulina algae**. All of them also offer many more minerals, iodine being one of the most prominent.
7. Seafood
Seafood is a food very rich in minerals such as calcium . These are marine animals with a unique structure, and that is that they do not have bones or spines, but an exoskeleton.
When cooked, their meat is tender, and it acquires a high concentration of minerals such as calcium. It is one of the most expensive options on the list, but regardless of this, there is no doubt that prawns, Norway lobsters or prawns are very good foods with calcium.
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8. Whole grains
Whole grains are also good calcium foods . Of all of them, oatmeal stands out, but whenever a whole grain is consumed, amounts of different minerals can be found in its fiber.
However, the consumption of refined grains is widespread. Keep in mind that white bread, refined pasta or white flour do not contain any calcium content.
9. Dried fruit
Consuming dried fruit is a good way to get calcium into your diet . It is dehydrated fruit, so it contains all the nutrients of natural fruit.
The fundamental difference is that dried fruit no longer has the water naturally present in the fruit. However, raisins, dried apricots or dates are concentrated sources of different micronutrients. Like nuts, it is important not to abuse this type of food given its high caloric content.
10. Fortified products
Finally, we must talk about the different enriched food products . In the market you can find different foods with calcium produced by the food industry that contain this mineral artificially.
One of the most representative options are vegetable drinks. Oat, rice or soy milk is often enriched with calcium or omega-3 fatty acids, so they are another option on the market.
- It might interest you: ” Differences between white fish and blue fish “
Bibliographic references
- Heaney, R.P., et al. (2000). Calcium, dairy products and osteoporosis. J Am Coll Nutr, 19(2), 83-99.
- Miller, G., Jarvis, J. y Mc Bean L. (2001). The importance of meeting calcium needs with foods. J Am Coll Nutr, 20(2), 168-172.
- Zhao, Y. et al (2005). Calcium bioavailability of calcium carbonate fortified soy milk is equivalent to cow’s milk in young women”, J. Nutr., 135(10), 2379.
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