Everyone knows that calcium is important to our body, but do you know what foods will provide your body with high quality calcium? Nutritionist Tal Nir Ohayon has prepared a list of foods that will ensure a diet rich in calcium.
Half the amount of calcium recommended daily for children.
Calcium is an especially important mineral because it is a building material for our bones and teeth. It is especially important in childhood and adolescence, because most of our bones are then built. For this reason you should consume enough calcium in these years – take advantage of the window of opportunity, maximize the potential for bone growth and enjoy healthy teeth. Calcium has several other important functions, including regulation of blood pressure and proper functioning of the nervous system, and is therefore very necessary for the body, even after the stage of growth and development.
How Much Calcium Do We Need?
The amount of daily intake of calcium varies by age and sex: Babies from age 1-3 need 700 mg, children and girls aged 4-8 need 1,000 mg, children and girls aged 9-18 need 1,300 mg For women and men aged 19-50 and for men up to the age of 70, it is recommended to consume 1,000 mg, for women aged 51 and older, and for men over the age of 70- 1,200 mg.
Dairy products, such as yogurt and yellow cheese, provide the highest amount of calcium. Their combination in the daily menu allows you to withstand the recommended amounts of calcium. Calcium can also be found in green leafy vegetables, legumes, nuts, almonds and more. They are debating what to choose? Here is a list of 8 foods that provide a good quality calcium body.
1. Yellow cheese
Yellow cheese contains a high amount of calcium. Two slices of yellow cheese provide 400 mg of calcium and about half of the recommended daily amount of calcium for children, and about a third of the recommended amount of calcium for adolescents.
In addition to calcium, yellow cheese also contains other nutrients such as proteins needed for the growth process, magnesium – a mineral that forms part of the bone structure, vitamin B12 – which is responsible for dividing cells and producing blood cells in our body. Another advantage of yellow cheese is that it is low in lactose, and therefore can be suitable for children and people with lactose intolerance.
Calcium in a glass of milk
Sardines are eaten with the bones, which contain a high amount of calcium. 2 sardines contain about 95 mg of calcium, and sardines are also rich in vitamin B12, which is needed for proper functioning of the nervous system, as well as vitamin D, which is essential for the absorption of calcium in the bones.
2 units of sardines contain about 95 mg of calcium
3. Raw tahini from whole sesame
Two tablespoons of raw tahini made from whole sesame seeds, which are ground with the kernel shell, contain approximately 230 mg of calcium, about five times as large as those found in tahini, which is not full, and is also rich in calories, about 50 calories per teaspoon , But the fat is low in saturated fat, and rich in unsaturated fatty acids that include Omega 6 and Omega-9 essential to our bodies.
Almonds also have plenty of calcium. In addition to calcium, almonds have many nutritional benefits, they are rich in dietary fibers that are beneficial to the functioning of the digestive system, in vitamin E, which acts as an antioxidant and protects the body from various damages. Which is found to be contributing to the reduction of bad cholesterol (LDL) and thus can reduce the risk of heart disease and stroke.
Calcium and good fats. Almonds.
A glass of freshly squeezed orange juice of 5 medium-sized fresh oranges contains about 200 mg of calcium, oranges are also a source of vitamin C, which is needed to form a collagen protein and allows the formation of stable tissue and bones.
In green vegetables such as broccoli, cabbage, green beans and peas, calcium is significantly larger than the number of calories, but it is necessary to consume a relatively large amount of calcium in order to receive enough calcium. Two cups of steamed broccoli contain about 92 mg of calcium.
A similar amount of calcium can be found in other cooked green vegetables such as cabbage, okra, beans and more. These vegetables also contain a high amount of fiber and vitamins and other minerals that contribute to health. It is important to note that spinach is also a calcium-rich green vegetable, but the calcium absorption rate from the spinach is very low, and therefore most of the calcium is not available.
7. Dried figs
Dried figs are a rich source of calcium. In addition to calcium, the figs are also rich in other essential components such as magnesium, which regulates the metabolism of carbohydrates and proteins, and type B vitamins, which are responsible for, among other things, energy production and cell division In our bodies.
Edamame are young soybeans in a backpack, and they contain a high amount of calcium. One cup of Edamame contains about 100 mg of Calcium In addition to calcium, soybeans contain a large amount of dietary fiber and essential amino acids to our bodies, and can be combined with fresh salad or in different dishes.