2023-04-19 16:04:01
To maintain a healthy life, food is essential, acquiring the nutrients our body needs is a daily task, so that you can achieve this task we tell you what are the 10 foods that contain more calcium.
According to the specialized site Mayo Clinic, the human body needs calcium to keep not only strong bones, but also to strengthen the heart, muscles, and nervous system. Calcium affects many functions of the body.
There are even studies suggesting that adequate calcium and vitamin D intake could protect the body against diseases such as cancer, high blood pressure, and diabetes.
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How to consume more calcium?
According to the United States National Library of Medicine, in order for calcium to be properly absorbed, it is also necessary to have good levels of vitamin D in the body, so it is recommended to consume a diet rich in both nutrients: calcium and vitamin D. .
If adequate amounts of foods containing vitamin D are not consumed, for more foods with calcium that you consume, the body will not be able to fully absorb all its benefits, so it is important to supplement the diet with both nutrients.
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What foods contain calcium other than dairy?
Although it is commonly believed that milk and yogurt are foods that contain more calciumThey are not the only ones, since you can find good amounts of calcium in foods such as:
- Salmon
- Sardines
- Broccoli
- Kale
- Chard
- almonds
- Egg
- sunflower seeds
- low fat cheeses
- Tofu
Remember that although these foods are rich in calcium, you should supplement your intake with foods rich in vitamin D.
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How do you notice a lack of calcium?
The United States National Library of Medicine points out that a person with a lack of calcium may have symptoms such as:
- Dry Skin
- Muscle cramps, spasms, and stiffness
- Tingling in the lips, tongue, or fingers or toes
- Cardiac arrhythmia
In addition, low calcium levels further increase the risk of developing osteoporosis.
Instead, high calcium levels are seen with symptoms such as:
Constipation
- nausea, vomiting
- Abdominal pain
- Lack of appetite
- increased thirst
- frequent urination
- Confusion.
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How much calcium should I take?
Normal levels of daily calcium intake are:
Men between 19 to 70 years: 1000mg
Men 71 years and older: 1200mg
Women between 19 and 50 years: 1000mg
Women over 51: 1200mg
Now that you know what the 10 foods that contain more calcium and how to obtain the benefits and correct doses of this nutrient, we remind you that in the event of any health complication or discomfort, it is best to go for a medical examination to have a blood calcium test performed. This will help determine what is the ideal diet for you or, if you need a supplement, which is the most appropriate.
Regarding the foods that you should eat to have calcium, we leave you a video about those foods that you should not include in your diet because they can damage your bone system.
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