These foods contain a lot of calcium – Heilpraxis

Improve bone health with calcium-rich foods

calcium it is vital mineralswhich is of particular importance for the strength of Bone and teeth is. It also plays an important role in the transmission of stimuli in muscles and nerves. Calcium also plays a key role in blood clotting. An expert explains what Food they are particularly rich in the mineral.

The human body cannot produce calcium; the mineral must be obtained from the diet. But calcium deficiency is common. In a recent article from the renowned Cleveland Clinic (USA), nutritionist Anthony DiMarino explains how to get enough calcium.

Calcium deficiency can affect health

The amount of calcium you need varies by age and gender. In general, children, postmenopausal women, and adults over the age of 70 require more calcium.

Medical societies recommend a daily calcium intake of 700 mg to 1,200 mg for adults, explains the Institute for Quality and Efficiency in Health Care (IQWiG) on its portal “gesundheitsinformation.de”.

But some people, such as those who don’t eat dairy due to lactose intolerance, often don’t get enough calcium. This can lead to health problems.

This can lead to osteoporosis, among other things. This disease is associated with a loss of bone mass and an increased risk of fractures. Rickets can also be a consequence of calcium deficiency.

Cover your calcium needs with these foods

Several foods can help increase calcium levels in your diet, even if you’re lactose intolerant or vegan. Try to eat a variety of these foods to meet your daily calcium needs, advises the dietitian.

Milk and dairy products are among the best sources of calcium. Just a few servings a day can provide you with all the calcium you need. When choosing dairy products, don’t forget to pay attention to calories, fat and sodium, which can be high in some dairy products.

Leafy green vegetables and broccoli are also high in calcium. In general, fruits are not rich in calcium, but some juices are fortified with it. For example, fortified orange juice has more calcium than a glass of milk. There’s also a lot of calcium in high-protein foods like tofu, black beans, and fish.

Cereals are not usually high in calcium, but they are an important part of a balanced diet. Some breads and cereals are fortified with the mineral and may be an option to increase calcium absorption.

Some nuts and seeds contain a large amount of calcium. Try incorporating chia or sesame seeds into a smoothie, a salad, or your morning cereal.

DiMarino recommends reading food labels, which often list exactly how much calcium is in the product.

Tips for people with lactose intolerance

“People who are lactose intolerant can still eat low-lactose dairy products, such as hard cheese and yogurt”DiMarino says. “Tolerance is slightly different for everyone.” Other calcium-rich options recommended by the lactose intolerance expert include:

  • lactose-free dairy products
  • Calcium-fortified beverages, such as soy milk, almond milk, or fruit juice
  • Non-dairy foods such as green leafy vegetables, canned salmon, almonds, and processed tofu with calcium sulfate

Dietary supplements may also be an option if you can’t get enough of the mineral from your diet. DiMarino recommends speaking with a doctor before taking any such supplement.

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Author and source of information

This text corresponds to the specifications of the specialized medical literature, medical guidelines and current studies and has been reviewed by medical professionals.

Sources:

  • Cleveland Clinic: 22 Calcium-Rich Foods, (Accessed: 05/04/2022), Cleveland Clinic
  • Institute for Quality and Efficiency in Healthcare: How can I meet my calcium needs?, (Accessed: May 4, 2022), gesundheitsinformation.de

Important note:
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a visit to the doctor.

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