So far, we only know that milk is the highest calcium source. In fact, there are many other foods that rich in calcium than milk, such as broccoli, sardines or almonds. Besides, for some people, milk will cause an allergy. But before we discuss more about the high calcium food sources, we should know first what is calcium and its functions for our body.
Calcium (Ca) is one of the Macro Minerals, the mineral needed by the body more than 100mg per day. The main function of calcium is involved in the formation of bones and teeth. Calcium is a mineral that is essential for humans, such as the metabolism of the body, connecting the nerves, heart action, and muscle movement.
Calcium deficiency can lead to impaired bone growth and osteoporosis. After the age of 20 years, the human body will begin to experience a shortage of calcium as much as 1% per year. And after age 50 years, the amount of calcium in the body will shrink as much as 30%. Loss will reach 50% when reaching the age of 70 years and beyond having calcium deficiency problems.
Here are some benefits of calcium for humans:
- Activate neural
- Blood circulation
- Muscle flexing
- Normalize blood pressure
- Balancing blood acidity
- Maintain body fluid balance
- Preventing osteoporosis (brittle bones)
- Prevent heart disease
- Lowers colon cancer risk
- Overcoming cramps, back pain, hemorrhoids, and rheumatic
- Address complaints during menstruation and menopause
- Minimize bone loss during pregnancy and lactation
- Mineralization of teeth and helps prevent tooth root bleeding
- Cope with dry and cracked on foot and hands skin
- Restoring libido decreased / weakened
- Overcoming diabetes (activates pancreas)
Calcium rich foods
1. Almonds
Almonds are not only famous for its vitamin E, nuts also contribute about 70-80 mg of calcium.
2. Tofu
The main ingredient of tofu made from soybeans, is recommended as a source of calcium for milk substitute.
3. Cheese
Cheese made from dairy ingredients very well taken by the body. Select the parmesan cheese that has the highest calcium content among other types of cheese.
4. Green vegetables
In addition to milk, other great sources of calcium are green vegetables. To get the maximum calcium, spinach and broccoli are the right choice.
5. White Beans
White bean has a high calcium content. There are 442 mg of calcium per 100 grams.
6. Dried fruits
Dried fruits are able to offer up to 135 mg of calcium in every 5 pieces.
7. Radish
One cup of boiled radish is loaded with about 200 mg of calcium.
8. Broccoli
In one cup of broccoli, there are 180 mg of calcium.
9. Quinoa
One cup of cooked quinoa has offered about 60 to 100 mg of calcium. Additionally, quinoa also contains a number of potassium, zinc, and protein.
10. Soybeans
One cup of boiled soy beans without salt, providing 261 mg of calcium.
11. Salmon
Salmon are loaded with healthy fats and protein. And it turns out, three ounces of canned salmon with bones contain as much as 181 mg of calcium.
12. Yogurt
Eight-ounce servings of low-fat yogurt has 415 mg of calcium, as well as absorb more calcium to the body than milk with the same amount.
13. Oranges
Oranges is not only contain of vitamin C but also provide 60 mg calcium.
14. Soy Milk
This type of milk has about 300 mg of calcium, if served without any.
15. Oatmeal
In addition to having a high carbohydrate, a bowl of oatmeal also contains 105 mg of calcium. The food is also good for the heart is also rich in fiber and quite friendly with digestion.
16. Kale
A cup of kale has 90 mg of calcium, which means 3.5 cups of kale would be more beneficial than a glass of milk.
17. Sardine
Processed fish is able to meet the needs of up to 33 percent of the bodys calcium. Sardine consumption at least once a week.
18. Sesame seeds
An ounce of sesame seeds fortified with 280 mg of calcium, an amount almost equivalent to one glass of milk.
19. Spinach
A cup of boiled spinach has 245 mg.
20. Seaweed
One cup of raw seaweed containing 136 mg.
21. Cabbage or cauliflower
One cup of boiled cabbage or cabbage contains 94 mg.
22. Brazil nuts
Two ounces of Brazil nuts contain 90 mg.
23. Celery
Two cups of raw celery has 81 mg.
24. Papaya
One medium-sized papaya contains 73 mg.
25. Collard Greens
A cup of boiled collard greens contains 266 mg.
Tidak ada komentar:
Posting Komentar