When talking about calcium, the image of a glass of milk or yogurt immediately comes to mind. But this essential mineral for the body goes far beyond dairy products. It is possible to obtain a good dose of calcium from animal and vegetable sources, and the way in which the body uses it depends both on the origin of the food and on individual health and the combination with other nutrients.
According to the Spanish website ABC Bienestar, which focuses on health and well-being topics, calcium is not just for keeping bones strong. This mineral is also involved in blood clotting and the functioning of the nervous system.
From the climacteric onwards, daily needs increase, with an intake of around 1200 milligrams per day being recommended. Although it may seem difficult to reach this value, it is possible to do so without relying too much on milk or other dairy products.
Animal sources of calcium
Among the sources of animal origin, small fish stand out. Canned sardines contain around 350 milligrams of calcium per 100 grams. The spines, which soften during the conservation process, make this mineral more easily absorbable. The same applies to mouthpieces, salmon and anchovies.
According to the same source, shellfish such as mussels, cockles and prawns also contribute values between 60 and 120 milligrams per 100 grams, also adding minerals such as iron and iodine. Eggs, particularly the yolk, offer about 130 milligrams per 100 grams. For better absorption, it is essential to combine these sources with vitamin D obtained mainly from sun exposure.
Vegetable sources of calcium
In the plant kingdom, green leafy vegetables are the main candidates. However, not all of them offer the same bioavailability.
Spinach, although it contains around 100 milligrams of calcium per 100 grams, has a high content of oxalates, substances that make it difficult to absorb the mineral. Even so, they should not be excluded from the diet, as they provide other relevant nutrients.
Broccoli, kale, greens and arugula have values between 50 and 150 milligrams of calcium per 100 grams, with an absorption rate close to that of dairy products, between 30 and 35 percent.
Among the most effective vegetable options is also tofu, which can provide up to 350 milligrams of calcium per 100 grams, in addition to nuts and seeds that complete the range of alternatives.
Guaranteeing calcium without dairy is possible
Therefore, maintaining an adequate calcium intake without relying on milk is simpler than it seems. According to , the essential thing is to ensure variety on the plate, exposure to the sun and balanced food combinations, allowing the body to make the most of this mineral, which is essential for bone health.
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