7 Foods That Contain More Calcium Than a Glass of Milk – From childhood, we have been repeating certain sentences regarding the food that, without paying much attention, we have been entering in our subconscious and there they remain constant.
If you ask someone to tell you a product that contains calcium, almost everyone will respond with milk.
Although it does not stop being true, the truth is that there are many other foods with more calcium than milk that we often overlook.
To this day, with more and more people intolerant to lactose, vegans who do not want to eat animal products and even people who simply do not like milk, it becomes necessary to know what these products can serve as a source of calcium.
In the following article, we will talk about it, giving you 7 Foods That Contain More Calcium than a Glass of Milk.
First, let’s discuss: The importance of calcium in the human body
Function of Calcium in Human Body
Calcium is an essential mineral in our nutrition and to maintain correctly the general state of our health.
Not in vain is the most abundant mineral of our organism, being 2% of all our weight and performing a multitude of functions of the body:
1. Most of the calcium goes to the bone structure, to maintain strong skeleton, bones, and teeth.
2. Calcium is essential for muscle contraction, blood clotting, and some nerve functions.
3. Activates neurotransmitters for intercellular communication.
4. Play a key role in maintaining your heart rate.
Daily Calcium Requirement by Age Range
The recommended daily calcium doses are:
Between 1,000 and 1,200 mg in adults
1,300 in adolescents.
However, just as a calcium deficit is bad for the body, an excess is also not good, so it should not consume more than 2,500 mg. of calcium daily.
Foods that help to Absorb Calcium
When we talk about calcium, we usually talk about those foods that give us a significant dose of this mineral.
What is seldom said is how important is the dose we receive as the ability of the body to absorb it.
In this sense, we must take into account that there are foods that help us to absorb calcium, while other products make it difficult for the body to be able to source itself.
The Bioavailability of Calcium
We understand bioavailability to the extent that allows us to evaluate whether a nutrient is absorbed and subsequently used by the body.
According to which foods, they contain substances that, when united with minerals like calcium, form more complex compounds that the organism is not able to absorb.
In this respect, milk offers no problems, because its bioavailability is good, it takes advantage of most of its calcium, but other products such as algae, vegetables or nuts have a higher bioavailability.
Relationship between Calcium and Vitamin D
Perhaps you did not know, but calcium consumption is almost as important as receiving the necessary amounts of vitamin D since this vitamin is responsible for absorbing calcium in our body.
If you do not have vitamin D, the body uses the calcium reserves in the bones, which weakens and prevents them from being strengthened.
There are three ways to get vitamin D: by feeding, through supplements or the best, through the skin.
When we are in contact with sunlight our body produces this vitamin, so taking 20 minutes daily of the star king is enough to charge your reserves.
7 Foods That Contain More Calcium Than a Glass of Milk
The milk has 124 mg of calcium per 100 ml, an amount not at all negligible, but if you do not like this liquid, you are intolerant to lactose, or any other reason, you should know that there are foods with more calcium than milk. Here we show you:
1. Poppy Seeds: Foods That Contain More Calcium Than a Glass of Milk
Seeds, in general, re a great source of calcium, but poppy and sesame seeds, in particular, are two of the foods that most of this mineral possess.
Such is its calcium content that with only 5 small teaspoons contribute the same levels as a milk calcium.
With cereals, salads or a vinaigrette, the ways of using them are endless and the benefits offered by many.
2. Seaweed Wakame: Foods That Contain More Calcium Than a Glass of Milk
At 150 mg per 100 grams, wakame seaweed is another food with more calcium.
Obviously, its great property is the enormous mineral contribution that they offer us, but this same contribution is the one that must take to us to take them in moderation because just as it has much calcium, potassium or magnesium, its iodine content can be contraindicated.
3. Sardine in Oil: Foods That Contain More Calcium Than a Glass of Milk
Sardines in oil are a great source of omega 3 and quality proteins and with 344 mg of calcium in 100 grams, is another of the Foods That Contain More Calcium Than a Glass of Milk.
In addition, we must bear in mind that they are rich in vitamin D, which as we have said before is indispensable for our body to absorb calcium.
4. Kale or Cabbage: Foods That Contain More Calcium Than a Glass of Milk
Cabbage or kale is a highly nutritious product that should be indispensable in vegetarian meals.
This vegetable, with 212 mg per 100 grams, not only offers more calcium than cow’s milk but also contains more iron than beef.
5. Spinach: Foods That Contain More Calcium Than a Glass of Milk
By all are known the benefits of spinach, a great source of minerals, such as potassium or magnesium, but also fiber, carotenes, and folic acid.
Its calcium content of 181 mg per 100 grams makes it another of the foods with more calcium than milk.
6. Chickpea: Foods That Contain More Calcium Than a Glass of Milk
Much has been said about the importance of legumes in our diet, especially as regards its contribution in iron.
But, did you know that chickpeas are also very rich in calcium? Specifically, they offer 143 mg per 100 grams.
7. Squid: Foods That Contain More Calcium Than a Glass of Milk
Finally, we have another product of the sea, this time a food considered by many as a delicatessen.
The squid, besides being delicious, offers us many proteins of very high quality and everything with a fat content almost zero.
Its 144 mg of calcium per 100 grams are superior to those of milk.
This article is purely informative, in ONE we do not have the power to prescribe any medical treatment or make any kind of diagnosis or advice. We invite you to go to a doctor or expert in this field in the case of presenting any type of condition or discomfort.
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7 Foods That Contain More Calcium Than a Glass of Milk
7 Foods That Contain More Calcium Than a Glass of Milk - The truth is that there are many other foods with more calcium than milk that we often overlook.
A. R. Choudhury, M.Sc Biochemistry