Apart from milk and dairy products, where to get his dose of calcium?
Dairy products are a major source of calcium, an essential element in all stages of life to many body functions including the construction and maintenance of bones. People who do not drink milk nor eat may simply calcium deficiency. So how full of calcium when you do not drink or eat milk or dairy products?
No milk or dairy products, where to get calcium? $ $
The lactose intolerant simply avoid milk because lactose, a sugar derivative found in milk, is poorly assimilated, causing gastrointestinal disorders, bloating, diarrhea, vomiting.
Some people avoid milk taste, they do not like milk, others do not reserve enough space for dairy products in their diet, emphasizing other foods.
All these people at risk of calcium deficiency, harmful to their health.To overcome this deficiency dietary calcium, there are solutions, such as focus on other calcium-rich foodsand diversify their diet.
Other calcium-rich foods
Contrary to popular belief, milk and dairy products are not the only ones to provide calcium. Moreover, we must know that the calcium in milk is not totally absorbed during digestion. For example, while aglass of milk contains 300 mg of calcium, the body only absorbs 90 mg. So our body draws calcium it needs in many other foods.
In other words, people who do not consume enough dairy productshave more reason to diversify their diet!
Little review of the richest food sources of calcium:
- Cow’s milk: 113 mg / 100 g
- Wakame seaweed: 1300 mg / 100 g
- Parmesan: 1,200 mg / 100 g
- Canned sardines: 400 mg / 100 g
- Tofu: 350 mg / 100 g
- Goat milk: 325 mg / 100 g
- Parsley: 250 mg / 100 g
- Almonds: 250 mg / 100 g
- Spinach: 168 mg / 100 g
- Watercress: 210 mg / 100 g
- Dry goat: 200 mg / 100 g
- Soybean meal: 154 mg / 100 g
- Chocolate: 105 mg / 100 g
- Broccoli: 76 mg / 100 g
- Cooked white beans: 60 mg / 100 g
- Meat and fish: from 10 to 40 mg / 100 g
- Dried figs: 64 mg / 100 g
- Green Beans: 60 mg / 100 g
- Orange: 52 mg / 100 g
- Hepar: 555 mg / l
- Courmayeur: 553 mg / l
- Contrex: 550 mg / l
In practice, drink plenty of water. Some mineral waters are very rich in calcium. Then, think of regular consumption of fish, including fresh or canned sardines, hake, anchovies, herring …
Starchy foods such as peas, cruciferous vegetables (cabbage, parsley, watercress, spinach, chard, fennel …).Dried fruit. Put yourself in seaweed, soy, goat’s milk and add sesame seeds to your salads.
What are the recommended dietary calcium? $ $
- Children: 800 mg / day
- Teens: 1,200 mg / day
- Adults: 800 mg to 1000 mg / day
- Seniors: 1200 mg / day
- Pregnant women: 1000-1200 mg / day
Vitamin D, essential ally of calcium
Consuming calcium is not enough. It is also necessary to provide the body of vitamin D, a vitamin that contributes to good intestinal calcium absorption and bone mineralization. Part of it is manufactured by the body to the skin when we are exposed daily to the sun. Another part is contributed by diet: egg yolk, butter, salmon, fish oil …
Attention, alcohol, tobacco, salt and excess animal proteins have a negative effect on vitamin D and thus reduce calcium absorption.
We note that in the absence of milk and dairy products, a varied diet is needed to have its quota of calcium.