Many Portuguese continue to associate milk as the main source of calcium. It is a rooted habit, fed by decades of nutritional recommendations. However, there are other foods, such as this fish, which may be even more effective in promoting bone health due to available calcium.
One is on sale in any supermarket, it is easy to stor, cheap and can surprise even the most skeptical: the canned with pimples.
More calcium than milk?
According to statements by nutritionist Julia Farré to the newspaper La Vanguardia, canned sardines consumed with pimples are one of the richest sources of calcium that can be found in an affordable diet.
The direct comparison impresses. While 100 milliliters of cow’s milk offer about 120 milligrams of calcium, 100 grams of this pimple fish provide about 380 milligrams. According to the same source, this represents more than double the calcium content, in a similar amount of food.
The value of pimples
The secret is on pimples, part of the fish that many consumers avoid: it is in them that most calcium is concentrated. Because they are very small and soft in the preserves, they are usually safe for consumption.
By eating the sardines with pimples, it is taking advantage of the nutritional density of the fish, without the need for eating supplements.
Other essential nutrients
As the publication adds, canned sardines are also rich in omega-3 fatty acids, vitamin D and high biological value proteins. Vitamin D, in particular, has a key role in absorption of calcium, further reinforcing its impact on bone health.
These combined nutrients help protect bones, teeth, muscle health and even cardiovascular function.
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How to introduce it to food
The pickled sardines are versatile and practical. They can be consumed naturally, mixed in salads, crushed in sandwiches or incorporated into hot dishes such as pasta or rice.
According to the site, one of the simplest ways is to create a paste with olive oil, lemon and parsley, ideal for blocking in dark bread or whole toasts.
A sustainable and economic option
In addition to health benefits, this food stands out for its durability and affordable price. Tin conservation ensures greater longevity and reduces food waste, while dispensing with elaborated preparation.
In times of food inflation and concern for domestic budgets, this type of option is especially advantageous.
Substitute or complement?
The nutritionist stresses that it is not about eliminating milk from the diet, but of diversifying calcium sources. The food variety remains one of the pillars of a healthy and balanced eating.
Those who have lactose intolerance follow a diet without dairy products or seek to reduce the consumption of animal products can find an excellent alternative in the sardines.
The recommendation of experts
Although not all professionals share the same preference, the consensus between nutritionists and diets is that regular consumption of canned sardines, with pimples included, contributes positively to bone health and proper calcium intake.
It is a simple, tasty and scientifically grounded choice that can easily be part of food daily.
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