5 familiar foods richer in calcium than milk
Calcium-rich foods are a source of nutrients that support healthy bone and joint development and improve overall health.
The role of calcium in the body
According to the US National Institutes of Health (NIH), calcium and vitamin D are two important factors in preventing osteoporosis, especially in the elderly. Supplementing calcium with foods rich in calcium is an effective way.
Eating foods containing calcium can help us maintain physical activity and maintain a healthy body. Calcium plays an important role in the formation of bones and teeth. Maintaining strong bones not only prevents osteoporosis and fractures, but is also an important key to helping you move and move flexibly when you are old.
Every adult aged 19 to 50 needs about 1,000 mg of calcium per day, in fact many adults and children are calcium deficient. If you only focus on losing weight or controlling your diet without paying attention to nutritional balance, you will easily become calcium deficient, leading to osteoporosis, the body does not receive enough calcium.
Although the body's ability to absorb calcium decreases with age, not eating enough calcium can lead to more serious osteoporosis. Therefore, no matter what age you are, you need to pay attention to calcium supplementation.
5 foods richer in calcium than milk
When it comes to foods rich in calcium, many people will think of milk. However, every 100g of milk contains only about 100mg of calcium. Besides milk, some foods contain more calcium, you can refer to below.
Spinach
Amaranth is considered as a natural calcium pill. 100g of amaranth contains about 267mg of calcium, which can meet 50% of a person's daily calcium needs.
Amaranth leaves are rich in calcium and protein. The amount of calcium in this vegetable is higher than that in shrimp and is easily absorbed by the body. Calcium in the vegetable helps strengthen bones and teeth and prevents osteoporosis. Therefore, it is very good for children and the elderly to eat this vegetable.
Black sesame
According to traditional Chinese medicine, black sesame seeds are sweet and neutral. Although small, sesame seeds are rich in nutrients, including many vitamins, minerals, plant sterols and natural oils, helping the body fight oxidation, maintain cardiovascular health and enhance brain function.
Black sesame seeds contain more calcium than white sesame seeds and are suitable for vegetarians to supplement calcium. 100g of black sesame seeds contain about 700mg of calcium, much more than the calcium content in milk. However, due to the high fat and calorie content, consumption must be controlled to avoid obesity.
Tofu
Tofu is made from soybeans (soybeans). The calcium and magnesium in soybeans may help relieve PMS, control blood sugar, and prevent migraines. Soy isoflavones may also reduce osteoporosis.
100g of tofu contains about 350mg of calcium, which can meet 35% of the body's daily calcium needs. Many people consider tofu a golden food to help lose weight and stay in shape.
Tofu is rich in plant protein and its broken down amino acids can promote fat burning and metabolism. High-quality unsaturated fatty acids can lower cholesterol.
Almond
100g of almonds contain about 264mg of calcium. Almonds are rich in magnesium, calcium, potassium and other minerals. In addition to their effects on bones, protecting the cardiovascular system and reducing cholesterol, almonds are also rich in vitamin E, which can protect cell membranes and reduce damage caused by oxidation.
It contains about 12% of your daily protein needs and can also help you feel full, suitable for office workers as a healthy snack for afternoon tea.
Figs
Figs have a higher calcium content than most fruits, which can help prevent osteoporosis. 100g of figs contain about 162mg of calcium. This fruit also contains a large amount of potassium and magnesium, which can help stabilize blood pressure and heart rate, maintain muscle function, and strengthen bones.
