In fact, there are several foods of plant origin rich in this mineral, to which especially those who have decided to exclude dairy products from their diet, or to reduce their intake, should refer. As indicated by the Scientific Society of Vegetarian Nutrition, the daily intake of calcium for adults aged 19 to 50 is usually estimated at around 1000 mg per day, which becomes 1200 mg from 51 years onwards.
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Sources of calcium. Which plant foods to prefer? We are all aware of the fact that for the proper functioning of our organism and to keep ours strong bones and ours teeth it is necessary to introduce quantity in one's diet adequate calcium.
While, commonly, calcium intake was associated with the intake of milk and dairy products, Nowadays we are witnessing a trend reversal regarding this issue, by those who argue that calcium from milk and dairy products is not easily absorbed by our body and that the digestion of these foods requires in turn a calcium subtraction and other alkaline minerals from our bones, due to excessive acidification of the body caused by them.
I cases of osteoporosis they would be much more numerous in those populations that take high amounts of calcium through dairy products, precisely because of the phenomenon indicated above, as demonstrated by the larger study on the subject, published in 1983 in the pages of the American Journal of Clinical Nutrition. Fortunately, milk and dairy products they are not the only sources from which to draw football.
In fact, they exist different foods of plant origin rich in this mineral, to which especially those who have decided to exclude dairy products from their diet, or to reduce their intake, should refer.
According to the Scientific Society of Vegetarian Nutrition, the daily intake of calcium for adults aged 19 to 50 is usually estimated to be around 1000 mg per day, that become 1200 mg from age 51 onwards.
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We present a list of the plant-based alternatives to dairy products regarding the intake of this precious mineral.
Index
Sesame seeds
I Sesame seeds are among the plant foods richer in calcium. A 100 g portion of raw sesame seeds contains in fact 1000 mg of calcium. The sesame cream or sesame butter, also called Thain, can contain up to 400 mg of calcium per 100-gram serving.
READ also: Sesame seeds: properties, uses and where to find them
Chia seeds
Chia seeds (Salvia hispanica) are rich in calcium as well as omega-3 and omega-6 fatty acids. A 100-gram serving of Chia seeds can contain over 600 milligrams of calcium.
READ also: Chia seeds: properties, uses and where to find them
Green cabbage and spinach
Spinach and green cabbage are among the vegetables a green leaf which have the highest calcium content. A 100g serving of spinach contains 56 mg of football. A 100-gram serving of green cabbage contains 139 mg of calcium.
Flax seed
Flax seeds have a high content of both calcium and fatty acids essential omega-3s. As for calcium, a 100g serving of flaxseed contains 256mg. As for omega-3s, they contain 17 grams per 100 grams. Flax seeds can be eaten raw, previously chopped, or once sprouted.
READ also: Flax seeds: properties, benefits and where to find them
Quinoa Salad
Quinoa is a herbaceous plant of Andean origin particularly rich in calcium. A 100-gram serving of cooked quinoa grains can contain between 60 and 100 mg of calcium. Quinoa also has a high content of potassium, zinc and proteins.
READ also: Quinoa: properties, uses and where to find it
Molasses
Molasses is a liquid that is obtained during the process of processing sugar extracted from cane or beetroot. From the first processing we obtain clear molasses, from the second dark molasses. The latter has a very high calcium content: up to 172 mg per tablespoon.
READ also: Grape molasses: how to prepare the natural sweetener at home
oranges
A glass of fresh, freshly squeezed orange juice can provide approximately a calcium intake 70 milligrams. The high content of vitamin C present in oranges can help the body absorb both calcium and iron, another essential mineral for its functioning.
Legumes
Another vegetable source of calcium are legumes, which should also be consumed due to their intake of proteins and iron. White beans contain approx 170 mg of calcium per 100 g, lentils contain about 50 mg per 100 g, while green beans contain about 70 mg per serving (100 g).
READ also: Dried legumes: how to use them in the kitchen and beyond
Broccoli
Broccoli contains approx 47 mg of calcium for each portion of 100 gr. They also contain vitamin A, vitamin K, plant fibers beneficial for the intestine and vitamin C, which will help facilitate the body's absorption of calcium.
Almonds and dried figs
Also the dried fruit the essicata certainly has a not negligible calcium content. We are referring in particular to almonds, which contain 266 mg per 100 g, and dried figs. Consuming five a day guarantees a daily calcium intake of 135 mg.
Read also:
- 12 sources of iron for vegans
- Not just fish: the 5 sources of omega 3
