Calcium has a direct effect on the proper functioning of the human body. Therefore, the diet should include foods rich in this mineral. Most people consider milk to be the source, but other foods contain more calcium. Along with taking foods rich in calcium, it is also important to avoid bad eating and drinking habits.
For example, regular use of carbonated drinks does not allow your body to absorb the calcium. The same is the case with drug abuse and alcoholism. If you want to secure calcium for your bones, avoid these bad habits. Now let’s see which food items have calcium even more than milk.
Eggshells hold the record for the content of this important mineral. It consists of 93% calcium of natural origin, which gets completely absorbed in the body. In addition, it contains vitamins, amino acids, and other important elements: cobalt, copper, phosphorus, iron, as well as iodine reserves.
To replenish calcium reserves, you can prepare a healing powder from eggshell yourself.
The daily rate of the mineral is half a teaspoon of powder. It is better to take eggs from a homemade chicken for its preparation, but goods from the store are also suitable. Previously, the shell must be thoroughly cleaned from the film.
Calcined it in the oven for several minutes and crushed to a fine powder. You can do it in a coffee grinder or mortar. If you add five drops of freshly squeezed lemon to the powder before use, you get the substance calcium citrate. This gets easily absorbed in the body.
2. Hard Cheeses
Hard cheeses are at the top of the ranking of calcium-containing products. Depending on the variety, they contain from 500 to 1000 mg of the mineral per 100 g of the product. Therefore, a few pieces of it will overlap the daily rate of the required element. Hard cheese broke records- 100 g of the product fulfills the daily human need.
True, not everyone will like its specific taste. Eating cheese is also good for the skin and eyes. A wide range of trace elements and minerals that make up it replenish the human body with the necessary substances. Even though cheese is high in fat, it actually reduces the risk of developing heart disease and blood vessels.
It is important to note that it contains vitamin D, which helps the absorption of calcium. It is better to store cheeses in an enamel container in the refrigerator and put a sugar cube on the bottom.
Another record holder for calcium content in 100 g of the product is sesame. This volume contains almost a daily rate of 975 mg. Based on the fact that a tablespoon of sesame seeds exceeds 9% of the norm per day. Sesame seeds alone cannot be fulfilling, but they can be used as a full-fledged additive to dishes.
It is a source of copper, iron, and manganese, thanks to which vital energy appears. Collagen gets produced, and the condition of the skin improves. Sesame seeds are also an antidepressant.
4. Cod Liver And Sprats In Oil
Canned sprats have become a source of calcium thanks to their edible bones. An ordinary 250 g of this canned food will supply the body with this mineral by 91%. Cod liver is rich in trace elements and minerals. Both fish products are easily assimilated due to the combination of calcium with vitamin D3.
It increases this process by 30-60%. They prevent heart disease and improve capillary blood flow. Foods provide the body with high-quality protein and omega-3 fatty acids. These are good for the heart, brain, and skin.
5. Almond Nut
An alternative to cow’s milk is almond. But it is inferior to it in nutritional value. Therefore, pure almonds are much more productive – 100 g of almonds contain 27% of the daily calcium intake. Of all nuts, it is in it that contains the largest amount of a useful mineral. In addition, it contains fiber, various vitamins, fats, magnesium, and protein.
Tasty nuts have a beneficial effect on health. They lower blood sugar, cholesterol, increase attention and concentration. It is better to eat almonds raw, after soaking them in water for several hours. This way, you can avoid the intake of excess fats.
We all know that garlic is an effective immune stimulant, helps fight infections, and maintains body tone. This vegetable is indispensable in the prevention and treatment of many diseases. But it makes the main contribution to the fight against osteoporosis and the prevention of bone fractures.
Calcium and sulfur compounds are included in its composition, which helps the mineral’s absorption and strengthens bone density. 100 g of raw product contains 60 mg of calcium. Garlic is best consumed raw and crushed as it retains its beneficial properties.
Dark leafy vegetables are also high in calcium. Parsley leaves contain 245 mg per 100 g of herbs. To replenish calcium reserves, this amount can replace a glass of milk. Of course, few people will eat a large bunch of greens at a time. But adding it to all dishes, it is quite possible to provide yourself with an important component.
In addition to calcium, parsley is a valuable source of vitamin C. It neutralizes the effects of phytates (they interfere with the absorption of minerals) and aids the absorption of iron, also found in parsley. It also acts as an antiseptic for the oral cavity thanks to chlorophyll, which stops bacteria from growing.
When we hear the word calcium, the first thing that comes to our mind is milk. There is no doubt that milk is rich in calcium, but other food items are also rich in this mineral. Make sure you add these foods to your diet and enjoy a healthy life.