Calcium is one of the most important minerals for our body, as it is the fundamental constituent of our teeth and bones, as well as the most abundant mineral in the human body. In addition to strengthening our bones, calcium contributes to the development of other important functions.
Calcium is also essential during pregnancy , an essential pillar for a healthy pregnancy and baby. Calcium is needed by the fetus for strong bones and teeth, as it increases bone density, as well as for a healthy heart, coagulation systems and muscles.
Therefore, we must make sure to cover the daily quota of calcium, and we will obtain this through what we eat. We share with you which are the 25 best foods rich in calcium and how to make them effective. A mother’s viral (and cheap) trick to prevent the floor from filling up with food when her baby eats alone.
How much calcium should we get daily?
The calcium quota varies according to the sex and age of each person . According to the US National Institutes of Health , these are the recommended average amounts of calcium per day in milligrams (mg):
|STAGE OF LIFE||RECOMMENDED AMOUNT|
|Babies up to 6 months of age||200 mg|
|Babies 7 to 12 months old||260 mg|
|Children 1 to 3 years old||700 mg|
|Children 8 to 4 years old||1.000 mg|
|Children 9 to 13 years of age||1.300 mg|
|Adolescents from 14 to 18 years of age||1.300 mg|
|Adults 19 to 50 years of age||1.000 mg|
|Adult men ages 51 to 70||1.000 mg|
|Adult women 51 to 70 years of age||1.200 mg|
|Adults 71 years of age or older||1.200 mg|
|Adolescents, pregnant or lactating||1.300 mg|
|Pregnant or lactating adult women||1.000 mg|
As it is not a mineral that we produce naturally, we must ensure that we receive the recommended daily amounts through our diet or multivitamin mineral supplements , but if we can obtain them from a balanced diet, much better. Vitamin D: what foods to add to the diet to benefit from this important nutrient.
Why is calcium important for our body?
In addition to the famous “calcium is good for your teeth and bones”, this mineral is one of the most important , as it helps many processes and functions in our body to develop correctly. Introducing new foods for babies with allergies.
We need calcium for muscles to move and for nerves to carry messages from the brain to different parts of the body. Calcium also helps blood circulate properly through the blood vessels and helps us have a normal heart rhythm, as well as the release of hormones and enzymes.
An insufficiency of calcium contributes considerably to the appearance of osteoporosis, as well as in the possible appearance of other disorders. On the other hand, we should not fall into excesses either , since excessive consumption of calcium can cause constipation. Also, taking a large amount of calcium over a long period of time can increase the risk of kidney stones. The 8 best bottle warmers for your baby in 2022.
Top 25 Calcium-Rich Foods
Most of us probably associate calcium in our diet with milk, but there are many foods that also give us a good supply of this mineral. These are the 25 best foods rich in calcium .
Although the exact amount may vary from one to another, on average cheeses provide 800 mg of calcium per 100 grams . The cheeses that provide us with the most calcium are: Parmesan cheese (1,187 mg of calcium per 100 grams), cured Manchego cheese (848 mg of calcium per 100 grams) and Gruyère cheese (881 mg of calcium per 100 grams). How to make a homemade slime with children.
If you are pregnant, you should avoid moldy cheeses such as Roquefort or Cabrales, and fermented cheeses such as feta or Cambembert (even if they are made from pasteurized milk), due to the risk of contracting listeriosis .
You can include cheese in endless recipes , both savory and sweet, and for any time of the day.
Depending on the type of milk the calcium content may vary. For example, in a glass of whole milk (250 ml) we can find 300 mg of calcium , while in a glass of skimmed milk we find 320 mg.
You should take 2 or 3 servings of dairy a day. Breakfast should include a portion, which can be a glass of milk, yogurt combined with crunchy cereals and some fruit
The diet of children in the early years is mainly dairy. Both milk and dairy products provide abundant nutritional benefits, but caution should be exercised with raw, unpasteurized milk as it can harbor dangerous microorganisms that pose serious health risks. How to write: roll or royo?.
In the case of yogurts, the amount of calcium is also different depending on its content. The yogurts that provide the highest levels are Greek and flavored skimmed yogurt, with 150 mg of calcium per 100 grams , followed by sweetened natural skimmed yogurt with 149 mg , and natural whole yogurt with 142 mg . We can accompany it with natural fruits or in small glasses with mango and chia seeds .
Fish also help us obtain calcium, especially sardines in oil, which provide 340 mg of calcium per 100 grams . Sardines are also a fatty fish or oily fish rich in omega 3 and low in mercury, as well as in vitamin D, iodine and potassium.
We can enjoy them as an appetizer or in a delicious salty cake or in rolls in an appetizer .
- Prawns and prawns
Other shellfish that are a good source of calcium are prawns and prawns. These provide 220 mg per 100 grams , in addition to being foods high in other essential nutrients such as iodine, zinc, as well as vitamins A and D. They also provide omega-3 long-chain polyunsaturated fatty acids, which is a component of dietary patterns associated with good health.
We can consume them in salads , stir -fries and meatballs or in many other recipes to include in your diet. Between one and two weekly servings of fish and shellfish are recommended.
- Dry fig
Dehydrated fruits also provide considerable amounts of calcium that we can easily include in our meals. Dried figs, for example, provide 163 mg of calcium per 100 grams . In Directo al Paladar they share three ways to dry figs at home: with a dehydrator, in the oven or leaving them in the sun.
- dehydrated tomatoes
Dried or dehydrated tomatoes can also be a good source of calcium, since every 100 grams of sun-dried tomatoes, without additives, provide 110 mg of calcium per 100 grams . We can integrate them into salads or paninis .
Nuts such as almonds also provide calcium, as they contain high doses of this mineral: 264 mg per 100 grams , which covers 26% of the recommended daily amount for an adult. We can incorporate them into our meals in a wide variety of dishes: salads , cookies and even as a base for a savory cake .
Although they do not provide as much calcium as almonds, hazelnuts are also a good source of this mineral, since they provide 230 mg of calcium per 100 grams . We can enjoy it in the simple homemade Nutella recipe that Vitónica offers us.
In addition to being a perfect ally for the heart , pistachios help meet our daily calcium intake, as they provide 136 mg per 100 grams . It is also a good source of magnesium, potassium, fiber, vitamin E, and is one of the nuts with the highest proportion of unsaturated fats as well as a high protein content. Let’s just remember that the recommended daily amount of pistachios is 28 grams, as they are extremely caloric.
They can be eaten as they are or include this “superfood” in everyday recipes , such as pies, hummus or salads.
- Sesame seeds
Other vegetable seeds that help us cover the recommended calcium quota are sesame seeds, as they provide 975 mg per 100 grams . We can add them to a stir -fry or use them to bake some rolls or cakes.
- Poppy seeds
The seeds can also add large amounts of calcium to our diet, as poppy seeds provide 1,460 mg per 100 grams . We can include them in our diet using them in salads , or incorporating them in rolls , pancakes and biscuits .
- Fennel seeds
A seed that also contains a high concentration of calcium are those of fennel, which provide 1,300 mg per 100 grams . This is another type of seed that we can use in breads, cakes, muffins and sauces .
- chia seeds
The popular chia seeds that we can now find in multiple recipes for healthy breakfasts , smoothies and snacks are also a good source of calcium, since they provide 630 mg per 100 grams .
- dried dill
Some herbs can also provide us with the calcium we need every day. An example of this is dried dill , which provides 1,700 mg of calcium per 100 grams . We can use dill to season soups, creams and prepare sauces .
- Dried oregano
Another herb that is high in calcium and that we can use to add to many foods is oregano, which provides more than 1,500 mg per 100 grams . It is ideal for seasoning foods such as pizzas and pastas .
- dried wakame seaweed
Some algae can also help us meet our daily calcium quota, such as dried wakame seaweed, which provides 660 mg of calcium per 100 grams . We can add it to soups , creams, smoothies, sautéed and salads .
- dried nori seaweed
Another example of seaweed from which we can obtain calcium is dried nori seaweed, as it provides us with 430 mg of calcium per 100 grams . We can use it as a filling for cakes, in salads and pancakes .
- Garbanzo beans
The legumes in which we can find the most calcium are chickpeas, as they provide 145 mg of calcium per 100 grams . We can enjoy them in the oven , in a sauté or as a base for some delicious pizzas .
Beans in all their varieties are an important source of calcium, because according to Vitónica , pinto beans provide 150 mg per 100 grams, white beans 120 mg and green beans 80 mg. We can prepare them in salads , stews , tortillas or as a side dish .
Among vegetables, watercress is one of the options that provides us with a greater contribution of calcium, with 220 mg per hundred grams . Their flavor may not be the best, but incorporating them into salads and tortillas we can enjoy them.
Curly cabbage or kale is also an important source of calcium, since for every 100 grams, it provides 200 mg of calcium . We can easily include it in salads and soups.
Continuing with vegetables, broccoli is another in which we can find the calcium we need, since 200 grams provide 120 mg of this mineral . It is a very versatile vegetable, as we can include it in salads , stews, tortillas , muffins or as a main dish .
In addition to being rich in iron and vitamin A, spinach is also a food that helps us obtain the calcium we need, as it provides 117 mg per 100 grams . We can enjoy them in salads , muffins and pancakes .
Swiss chard is another of the green leafy vegetables that contains calcium to help our daily intake, since they provide 105 mg of calcium per 100 grams . We can include them in cakes , as a filling for potato garnish or sautéed .
All these foods not only help us obtain the calcium we need daily, but they are also very practical and easy to obtain through the different recipes and meals that we have proposed.
How to make them effective: absorption enhancers
Calcium absorption is better when it is taken in amounts of no more than 500 mg at a time, and for this reason, we recommend obtaining it throughout the day through the different meals and snacks that we have.
In addition to knowing the foods that are rich in calcium, it is also important to know how to combine it in order to assimilate it. For example, when consuming calcium, we must ensure that we also obtain vitamin D , as this facilitates its absorption, helping to fix calcium in the bones.
According to the National Osteoporosis and Bone Diseases Information Clearinghouse, we can get vitamin D in three ways :
- Through the skin: It is produced naturally in the body after exposure to sunlight .
- With the intake of certain foods: foods that contain vitamin D are limited, but blue fish, shellfish, egg yolks, certain organ meats such as liver and dairy products stand out above all.
- Through supplements.
Other nutrients, such as vitamin K that we find in vegetables such as turnips, cabbage, lettuce and spinach, and vitamin C that we can find especially in citrus fruits , are absorption enhancers. On the contrary, The 5 best food processors for babies. we must avoid combining calcium with foods that are inhibitors of it, such as excess fiber and certain proteins that we find in jellies and egg whites.
With these tips and suggestions for the best foods rich in calcium , you will be able to obtain the recommended daily amount according to your needs and thus prevent the appearance of osteoporosis and other complications derived from a deficiency of this mineral.