The needs of the human body for such vital substances as calcium and magnesium, it is quite possible to satisfy with the help of the most common food products that are available to absolutely everyone. To do this, you need to know which foods contain the greatest amount of these substances.
Calcium foods
Despite the common stereotype that calcium is found only in animal products, high amounts can also be found in plant foods. For example, a lot of calcium is found in seeds, beans and nuts, as well as in poppy seeds, sesame seeds and almonds. It will not be possible to completely replenish the calcium reserves in the body only due to these products, but they will significantly increase the intake of the element into the body and perfectly complement the diet.
When consuming foods high in calcium, it is necessary to supplement them with food that will help it to be absorbed as much as possible in the body.
Garden greens are also rich in calcium - for example, a large amount of it is found in young nettles, watercress and rose hips. And, of course, the most famous products with calcium are milk and dairy products, which are the main natural source of this element for humans. The largest amount of calcium is found in whey, so if the curd was made from pure milk, the proportion of calcium in it will be slightly less than in milk. However, there is still more calcium in the store cottage cheese than in the market product, since calcium chloride is added to it.
Magnesium in food
The largest amount of magnesium is found in inexpensive food products - millet and buckwheat, beans, milk powder, tahini halva, hazelnuts, watermelon, spinach and peas. Also, magnesium is found in pork, veal, rabbit, ham, amateur sausage, tea sausage and sausages. In vegetable products, magnesium is found in potatoes, white cabbage, beets, tomatoes, onions, and onions. A small proportion of magnesium is found in avocados, plums, and apples.
The daily need for this element will help to provide such products as rye and wheat bread, black currants, cheese, corn, carrots, lettuce and chocolate.
Rice bran contains twice the daily dose of magnesium. There is also a lot of it in coriander, basil, sage - herbs that provide the body with magnesium, combined with minerals and trace elements. Magnesium can also be obtained from dark chocolate, spinach, Swiss chard, beet greens, and dandelion. Cereals also contain this element - especially in brown rice, barley, wheat, whole oats and quinoa, as well as lentils, soybeans and non-GMO dairy products.
