Strengthening bones: top 5 foods rich in calcium

The best food sources of this important mineral

 

According to Rospotrebnadzor standards, adults need to consume 1000 mg of calcium per day, and older people (after 60 years) need to consume 1200 mg per day. However, getting calcium and absorbing it are not the same thing. Calcium metabolism occurs with the participation of other nutrients: protein and vitamin D. Without them, you can suffer from calcium deficiency, even formally covering its norm.

Calcium is necessary for:

 

 

  • maintaining bone health (sufficient amounts help reduce the risk of fractures and osteoporosis);
  • contraction and relaxation of blood vessels;
  • muscle contractions;
  • transmission of nerve impulses;
  • secretion of hormones.

 

 

Here are some foods high in calcium:

1. Hard and other cheeses

The leader in the amount of calcium among all dairy products is Parmesan cheese. 100 g of product contains 1300 mg of calcium, more than the daily requirement. At the same time, it contains a lot of protein (38 g per 100 g of product) and 0.95 mcg of vitamin D.

Other cheeses also contain a lot of calcium and substances important for its absorption. For example, 100 g of Russian, Dutch, Poshekhonsky, and Swiss cheeses contain 1000 mg of calcium, 24-26 g of protein, and 0.8–1 mcg of vitamin D.

Thus, by eating 100 g of cheese per day, you will completely meet your need for calcium and receive a tenth of the daily requirement of vitamin D. However, we must remember that cheese is a fairly high-calorie product and contains a lot of saturated fat. If you eat 100 g of cheese per day, it is better to avoid other fatty foods.

2. Sesame

the absolute leader in the amount of calcium among plant sources. 100 g of these small seeds contain 780 mg of calcium and 17.7 g of protein.

It is true that it is difficult to eat a lot of sesame seeds. Most often, it is added to baked goods or salads in small quantities. Of course, you can make halva or kozinaki from sesame seeds, and then you can eat more seeds at a time. But such products, as a rule, contain a lot of sugar and calories, and this is not very healthy.

3. Atlantic sardines

Canned sardines are consumed with bones, so they contain a lot of calcium: 380 mg per 100 g of product. They also contain 24.6 g of protein and 6.8 mcg of vitamin D (68% of the daily value). And although there is much less calcium in sardines than in sesame, due to vitamin D, it will be absorbed better.

In addition, 100 g of sardines canned in oil contains only 208 kcal and 11.5 g of fat, half of which is polyunsaturated. Therefore, you can safely eat 100–150 g per day without giving up other foods and without risking your figure.

4. Legumes

The most calcium is in soybeans (240 mg per 100 g) and in beans and chickpeas (194 mg). In addition, legumes are an excellent source of vegetable protein, which nutritionists recommend including in a balanced diet along with animal protein. Beans and legumes also contain iron, zinc, and potassium. Research shows that they help lower blood cholesterol and reduce the risk of developing type 2 diabetes.

5. Milk and dairy products

It is generally accepted that they are the main sources of calcium. In fact, 100 g of milk contains 120 mg of calcium and 3.3 g of protein. 100 g of cottage cheese and kefir also contain 120 mg of calcium, and sour cream contains 80 mg. But calcium from milk is well absorbed thanks to lactose, and protein has the highest absorption coefficient possible: 1. This is provided that you do not have lactose intolerance. People with a deficiency of the lactase enzyme will not receive benefits in the absorption of calcium but will have problems with digestion.