Foods rich in calcium, what they are

- alimony rich in calcium, such as milk, broccoli and lentils, help to cure and make grow the organism harmoniously. Let's find out better.

> Properties of calcium

> Foods that contain calcium

> Daily requirement

> A recipe rich in calcium


Milk, source of calcium


Properties of calcium

In the human body, calcium is found mainly in bones, about 99%, in teeth, but also in muscle tissue and plasma. The calcium contained in the bones is essential for maintaining the load-bearing and structural function of the organismBut not only.

Football helps regulate certain functions, among these are: balance of the nervous system, muscle contraction, regulation of hormones, such as insulin, and enzymes. Calcium can be found in several types of foods.

The sources of calcium par excellence are the milk and its derivatives, but it is also found in vegetables, legumes, nuts, eggs, seaweed and seafood, and even spices.


Main foods rich in calcium

Milk and derivatives
Milk, not only whole milk, on the contrary, even better if skimmed, and its derivatives contain high quantities of calcium. Just think that a glass of milk contains about 300 mg of calcium. Yoghurt, cheese and milk powder contain good quantities of it, even if they are not always adequately absorbed by the body due to the presence of other limiting minerals. Aged cheeses, such as parmesan, generally contain more than twice as much calcium as fresh ones.

Egg yolk contains a lot of calcium, it is about 33mg per egg, and other important minerals, vitamins and proteins. Calcium is obviously prevalent in the shell, part that cannot be eaten.

Broccoli, broccoli, spinach and turnip greens
They are among the most calcium-rich vegetables. In spinach we find about 100 mg per 100 grams of product, a little more in broccoli and turnip greens. 

Beans and lentils
Legumes are rich in calcium, especially beans and soy. A plate of beans contains about 100 mg of calcium. 100 g of soybeans cooked without salt contain 102 mg of calcium.

Dried Fruit
Dried fruit contains higher amounts of calcium than dried fruit, think apples and dried apricots. Almonds and hazelnuts are also rich in them: 240 mg per 100 grams of almonds and about 150 mg of calcium per 100 grams of hazelnuts. 

Among the various types, kombu seaweed is particularly rich in calcium and mineral salts. In this case it is excellent both fresh and dried; a couple of tablespoons of kombu seaweed contain about 17 milligrams of calcium, or about 1,7% of the recommended daily allowance. 

Pepper and rosemary
Among the spices and aromas, rosemary and pepper are the most suitable for enriching dishes with the precious mineral. 100 grams of pepper contains just over 400mg of calcium, while a little less rosemary, just over 300mgrams per 100 grams of product.


You can learn more about all the properties and benefits of black pepper


Daily calcium requirement

The daily requirement of calcium for the adult is approximately 800-1000 mg, so for children. Calcium intake is slightly higher (1200mg per day) for girls and boys in development, in pregnant women, during breastfeeding and with the onset of menopause and to prevent osteoporosis. It hovers around the 500mg in infants.


A meal rich in calcium

Here is an idea to enrich your day with football: pasta with turnip tops and spinach omelette and bean and kombu salad.

The pasta is very easy to prepare, choose the format you prefer. After cleaning them, boil the fresh turnip greens for about five minutes, adding just a little salt at the end of cooking; add the pasta and, once cooked, drain everything together. Season with raw extra virgin olive oil (preferably from Puglia!).

For those who love stronger flavors, can blast the dough a couple of minutes with Chili pepper and garlic.

For the omelette, for a couple of people: beat three eggs with three pinches of salt, one of pepper, a couple of tablespoons of milk and grated Parmesan cheese and a handful of fresh spinach previously blanched and drained well. Then cook the omelette in a pan, turning it on both sides. Finish with a side dish of boiled borlotti beans or cannellini beans, to which you have added a few strips of kombu seaweed left to soak for a few minutes, soy sauce, pepper and extra virgin olive oil.


Symptoms, causes and remedies for calcium deficiency


Other articles on football:
> Calcium and nutrition
> Calcium, a bone mineral
> Osteoporosis and the influence of diet on bone metabolism

> Not just milk: 4 vegetable sources of calcium

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