Foods High In Calcium

When we think of calcium, we often think of milk, yogurt and cheese or the like. We often do not think about the fact that there are many other sources of this important nutrient. In this article you will discover that there are many foods, which are not milk-based, but which still contain a lot of calcium.

Calcium for everyone

Calcium is not only found in dairy products. This is without a doubt not only good news for vegetarians and vegans, but also for those who have trouble digesting milk or are looking for alternatives to products that come from cows or sheep.

The food groups that have a rich content of calcium are as follows:

• Juices and drinks made from vegetables
• Green leafy vegetables
• Nuts
• Farris

Which foods, besides dairy products, contain a lot of calcium?

• Green leafy vegetables : This is one of the most important sources of calcium (contains more than dairy products). Especially kale provides 135 mg of calcium per 100 grams of raw material. At the same time, kale contains vitamin A, as well as vitamin K and C. It is considered “superfood”. Other good choices in this group are leaf beet and spinach. These can be cooked together with other vegetables, used in pies, pizzas, salads and more.
• Nuts: Almonds are some of the best when it comes to calcium: 264 mg per 100 grams of almonds. They also provide magnesium, vitamin E and B2 and manganese. Almonds also help lower cholesterol. Other options are Brazil nuts (160 mg per 100 grams) and hazelnuts. These can be eaten as a snack or snack (a handful of nuts between meals), you can decorate other dishes with them and it is also possible to drink this as vegetarian milk.

• Dried aromatic herbs are often used sparingly. But if we make it a habit to have a little in the dishes we make, we will in addition get more taste and aroma in addition to getting calcium. Some of them can also be made into tea. The most recommended are dried thyme, dill, marjoram, sage, oregano, mint and dried basil.
• Sesame seeds: Shaking them increases the content of calcium. They can be used to make tahini, a traditional dish from the Arabic cuisine. At the same time we get vitamins B1 and B6, manganese, magnesium and copper. Use the seeds in salads, pies, breads and juices.

• Flaxseeds: They are quite similar to sesame seeds and have about the same content of calcium. Flaxseed oil is anti-inflammatory and prevents atherosclerosis. You can bake bread with flaxseed, or use it as an ingredient in juices, smoothies, cakes, salads, sauces or creams.
  

More examples

• Legumes: This is an excellent source of calcium (13% of nutrients), especially white and black beans. They also have other properties, such as stabilizing blood sugar and blood pressure. Do not overdo the intake, as they can give you a very bloated stomach. Mix the legumes with vegetables and make stews and stews.

• Dandelion – the plant is really good for our body. It is diuretic, is good for the liver and contains many antioxidants. The young leaves can be boiled and used in salads, just like spinach. They provide more calcium than milk (187 mg per 100 grams). You can also cook and eat the roots.

• Orange: This is one of the few fruits that gives us a good dose of calcium, 65 mg per unit. As everyone knows, orange is also a good source of vitamin C. It can be eaten as is, used in smoothies, juices, salads, cakes and desserts.

• Quinoa and amaranth: These should be part of the diet of all vegetarians or vegans due to their high content of calcium. Amaranth is the most nutritious plant there is, and has as much as 18% calcium. It can be mixed with rice and is good for anyone who does not drink milk. It can also be eaten as a soup or with vegetables. Quinoa has the same health-promoting effect on the body. You can make bread from it, or use it in pies, as porridge and more.

• Eggshell: It has been known since ancient times that this part of the egg contains a lot of calcium and helps the body’s metabolism. Wash the egg without scraping up the peel, squeeze the juice of a lemon over it. Leave it for 12 hours, remove the egg with a wooden spoon and drink the juice which is left very slowly.

Crush the myths about calcium

It is a popular myth that dairy products contain a lot of calcium, that calcium from this source is better absorbed by the body and that milk intake is directly related to osteoporosis. Here is the truth about this:

First of all, you should know that you get a lot of calcium from poppy seeds (1448 mg per 100 grams), followed by awake algae (1380). Cow’s milk contains only 120 mg, the same with yogurt. Other sources that are high in calcium are seaweed, sesame, soy, almonds and kale.

Secondly, evidence has emerged that shows that our body most easily absorbs calcium from algae, then from green leafy vegetables, nuts, seeds, whole grains and legumes. Then comes milk and dairy products.

Finally, new research has shown that, contrary to popular belief, milk can actually cause osteoporosis if one consumes milk for a lifetime. In countries where the intake of milk and dairy products is very high, such as Switzerland, Finland, Sweden and the Netherlands, there are more cases of osteoporosis than anywhere else. In countries where one does not consume as much dairy products, such as Ghana, Cambodia, Congo and Liberia, this disease is more difficult to find.