Calcium is an essential macronutrient for human health. Lack of calcium in food leads to a decrease in stamina and a decline in physical strength. And with prolonged calcium deficiency, osteoporosis can develop - increased fragility of bones. To ensure a sufficient intake of calcium in the body, you need to eat foods rich in this macronutrient.
Milk products
Most of the calcium is usually obtained from dairy products. It is widely believed that cow's milk holds the record for calcium content among these foods. It is really rich in calcium, but to meet the daily requirement for this macronutrient, you will have to drink about a liter of milk. In this case, the milk should be low-fat, since cow fat interferes with the absorption of calcium. By the way, sheep and goat milk contains more calcium than cow's milk.
Cottage cheese is also called one of the richest in calcium dairy products. However, this is another common misconception. As a rule, cottage cheese contains even less calcium than milk. Lactic acid products: kefir, yogurt, yogurt - contain about the same amount of calcium as milk. And in products based on milk fat: butter, sour cream, cream, margarine - there is very little calcium.
In fact, the most calcium among dairy products contains various cheeses, especially hard and semi-hard varieties. To meet the daily calcium requirement, it is enough to eat 100 grams of this cheese. Blue cheeses, pickled cheeses, and processed cheeses are also rich in calcium.
Nuts and seeds
Various nuts and seeds are excellent sources of calcium. The champion in calcium among these foods is poppy and sesame seeds. Sesame can be added to various dishes as a condiment. In addition, you can find sesame halva and kazinaki on sale. Almonds, hazelnuts, pistachios, and sunflower seeds are rich in calcium.
Vegetables and greens
Among the different types of greens, nettle, basil, parsley, watercress, lettuce, dill, spinach and green onions contain the most calcium. Many vegetables also contain calcium, but they cannot be called foods rich in this macronutrient. However, calcium from vegetables is considered easily digestible, so vegetables can be considered an additional source of this macronutrient. Calcium-rich foods also include green olives, garlic, various types of cabbage (especially red cabbage), carrots, turnips, radishes, onions, beets, and pumpkin.
Other products
Among other foods, good sources of calcium are white and milk chocolate, cocoa powder, dried porcini mushrooms, dried fruits (apricots, dried apricots, raisins, dates, figs), some seafood (sardines in oil, crabs, shrimps, canned mackerel, anchovies, oysters), whole grains and cereals, legumes (soybeans, white and red beans, peas), citrus fruits (oranges and tangerines), and eggs.
