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The Spanish newspaper ABT published a report in which it spoke of foods that contain a higher percentage of calcium than milk.
The newspaper states, in its report translated by “Arabi 21”, that we have always believed that dairy products are the only sources of calcium. But in addition to milk and yogurt, we can cover the body’s calcium needs by eating other foods, especially if we don’t like dairy products or if we are lactose intolerant.
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According to the Consumer and User Association, calcium is one of the “most abundant minerals in the human body” and is particularly important for the health of teeth, bones, body tissues, nerve cells and blood. Our body needs calcium to ensure the functioning of all vital functions. To maintain our health, the body’s supply of this mineral must be acceptable.
The amount of calcium needed during different ages:
For up to six months, the recommended intake is 200 milligrams of calcium
Seven to 12 months: 260 milligrams
From 1 to 3 years: 450 milligrams
From 4 to 10 years: 800 milligrams
11-17 years: 1,150 mg
Adults 18-24 years: 1,000 milligrams
Adults over 25 years: 950 milligrams
The newspaper pointed out that calcium is found in fruits, vegetables, nuts and oily fish far exceeding the amount that some dairy products can provide.
Oysters
According to nutritionist Fatima Gabon, almost all types of seafood contain calcium. For example, 100 grams of oysters provide at least 145 milligrams of calcium.
Cinnamon
The newspaper recalled that this type of spice, which is extracted from the inner bark of a tree called “cinnamum”, has been consumed in cooking since ancient times. Additionally, cinnamon has many health benefits due to its antioxidant properties and flavonoids (catechins). In addition to containing vitamin A, potassium, iron and sodium, cinnamon is one of the spices rich in calcium, at the rate of 1228 milligrams per 100 grams.
Anchovy
Oily fish is rich in calcium, vitamin D and high quality proteins. 100 grams of anchovy, for example, provides about 232 milligrams of calcium, as well as a significant percentage of potassium (about 554 milligrams), vitamin A (67.4 milligrams) and water (61 grams).
Flax seed
The newspaper reports that flax seeds are rich in omega-3 fatty acids, antioxidants and fiber. It is also among the plant foods that contain the highest percentage of omega-3s, along with the main fatty acid known as alpha-linolenic acid, which helps maintain a healthy digestive system. These seeds contain fiber (27.3 grams), phosphorus (642 milligrams), iron (5.73 milligrams) and calcium (255 milligrams).
almonds
The newspaper pointed out that almonds are a versatile type of nuts, as they are suitable as a quick snack, can be added to both sweet and savory dishes, and is very common in our kitchens. Almonds are high in fiber (8.34 grams), potassium (767.25 milligrams), magnesium (258.125 milligrams), phosphorus (524.875 milligrams) and calcium (248.25 milligrams).
Figure
According to experts from the Spanish Nutrition Foundation, figs contain 80.3 grams of water and carbohydrates (glucose, fructose and sucrose). In addition to bananas, custard apples and grapes, figs are among the fruits with the highest sugar content.
The newspaper added that figs contain low amounts of protein, many essential amino acids and fiber. Although the percentage of calcium provided by figs is not exceptional, as it does not exceed 38 milligrams per 100 grams, it remains among the richest fruits in this mineral.
Chickpeas
Chickpeas are rich in protein of plant origin and the amount of calcium is between 143 milligrams per 100 grams, with a significant percentage of iron, magnesium, potassium and phosphorus.
Spinach
Spinach is one of the foods rich in vitamin A, vitamin C, vitamin E, vitamin K, vitamins B (B6, B2, B1) and folate (vitamin B9), as well as being a good source of potassium which helps reduce blood pressure blood, as well as the magnesium necessary for maintenance Muscle and nerve function and energy metabolism.
Also, spinach is good for bone health and reduces the risk of fractures thanks to its vitamin K content, which improves calcium absorption, and 100 grams of spinach contains 119.7 milligrams of this mineral.
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