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It is known that milk and its derivatives are rich in calcium. But what happens when we do not want or can consume them? There are alternatives to dairy, even with higher amounts of calcium than them.
How much calcium do we need to consume daily?
An adult person needs about 1,000 mg of calcium a day. To ensure optimal intake it is recommended to consume at least two servings of calcium a day.
In the case of women, from the age of 35 they should consume 1,200 mg daily. And from the age of 50, when menopause begins, it is advisable to increase the dose to 1,500 mg every day.
Examples of plant foods:
- Vegetables. Chickpeas especially, consume them 3 times a week. 100 grams of chickpeas provide the same dose of calcium as half a glass of milk.
- Nuts. Mainly almonds, followed by hazelnuts. Take a handful (25 g) every day, as a snack or adding it to salads, breakfast cereals, yogurts.
100 grams of almonds provide almost twice as much calcium as half a glass of milk.
- Sesame seeds. To better assimilate calcium, eat them lightly toasted and crushed. You can add them to any dish, such as salads or vegetable creams. You can also use them in the form of tahini (pasta or sesame cream) to make vegetable patés, sauces or to season pasta or rice dishes.
- Green leafy vegetables. Those that contain the most calcium are chard, spinach and watercress. One cup of cooked spinach equals 200 mg of calcium.
- Algae. The hiziki, wakame or arame varieties are very rich in this mineral, among other nutrients.
- Fruits.In addition to providing us with vitamins that help us take care of our immune system, fruits also offer us calcium, although not in all of them it is presented in the same amount. The richest fruits in this nutrient are kiwi, strawberries, raspberries, figs, figs, plums, lemons, papaya or currants.
The following infographic shows various alternatives to ingesting calcium instead of consuming dairy.
The Thistle, a "weed", a relative of the artichoke, is perfect to consume during the winter and spring months. It is a vegetable made up mainly of water, so its caloric intake is minimal. But best of all is its high calcium content: they contain 114 mg per 100 grams. And not only that, it is also rich in vitamin B3
Fact: It is advisable to combine them with Vitamin C since this greatly favors its absorption.
With information from: