You can know which are the recommended foods with calcium, which are not always considered as a natural source of calcium, since the most widespread food is milk and it has been for a long time, however it is possible to obtain calcium from other healthier foods even.
Did you know that you can get calcium beyond milk and dairy products and in a better way and quality? Calcium is present in very rich foods such as almonds and other nuts, fish, foods rich in potassium, among many others.
Studies link extra weight with poor bone quality in young women. This highlights the need for basic nutrients in the diet that precisely maintain bone health in balance. Among these basic nutrients that are not well absorbed to give quality to bones, is calcium.
What is calcium
Calcium is an important building block for healthy bones, of course, but it's not a magic wand. Scientists now know that nutrients such as vitamin D, magnesium, potassium, and the protein osteocalcin also play a role in preventing low bone density and osteoporosis as we age.
We all understand and take for granted that calcium can only be obtained from milk, and by drinking it, we think that it is providing us with the perfect amount of calcium, but it is not. See Why drink plant-based milk and not pasteurized cow's milk? for more information about it.
You can also get your calcium from non-dairy foods like almonds, olive oil, spinach, bananas, and lentils that help promote bone health because they are high in one or more of these nutrients and many also contain calcium.
Foods with calcium
For a complete bone health strategy for acquiring calcium, try adding more of the following foods to your daily diet if you are avoiding dairy.
1. Olive Oil
A 2012 study in Spain found that a Mediterranean diet supplemented with extra virgin olive oil was good for increasing osteocalcin, a protein in the body that has been linked to higher bone mineral density which indicates that olive oil is a good way to get calcium.
These nuts are a nutritional source of calcium; a one-ounce serving contains approximately 80 milligrams of calcium, or nearly a quarter of the recommended daily calcium intake (300-400 milligrams). Almonds are also rich in magnesium, another mineral for strong bones.
The Vitamin D helps the body better absorb calcium, so it is an indirect way for bone health. The human body can make the vitamin D it needs from the sun, but making enough can be difficult. To add vitamin D through the diet, you can eat fatty fish, such as salmon, sardines and tuna, organic eggs (yolks). Mushrooms are also a good source.
4. Foods rich in potassium
Potassium can neutralize the acids that absorb calcium from the body. For more potassium, you can have some baked potatoes, raisins, lima beans, spinach and, yes, bananas.
5. Beans, peas, and lentils
Legumes are a good source of calcium and folic acid or folate, a B vitamin that helps lower homocysteine levels. " Homocysteine is an inflammatory protein that, if elevated in the blood, is a risk factor for osteoporosis, as well as heart disease, Alzheimer's disease and stroke, " according to naturopathic physician Natasha Turner, author of "Diet of hormones”.
The foods rich in vitamin B, folic acid and others can help counter this inflammatory protein. For a hefty dose, stock up on lentils (90% of your RDA for folate in one serving), pinto beans (74%), chickpeas (71%), black beans (64%), navy beans (64%). Cruciferous vegetables (broccoli, Brussels sprouts, cauliflower) and avocado are also good sources of folic acid.
6. Green leafy vegetables
Green leafy vegetables such as kale, Swiss chard, spinach and others not only contain a good amount of calcium, they are also rich in osteocalcin, the protein related to a lower risk of bone fractures and aid in bone density as we mentioned previously. Adults should aim to get 90 to 120 micrograms of osteocalcin per day, and just one cup of raw kale or spinach might work for you (kale contains 547 micrograms per cup!). And they are also rich in folic acid, which can lower homocysteine levels.
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