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The best dietary sources of calcium for your body

There are many sources of nutritional calcium, but many of us may not know it and it is not known what are the most powerful of these sources. There is no doubt that the element of calcium is one of the most important minerals found in the body, but not everyone gets enough of it despite its vital functions for bone health, teeth, heart, blood circulation, cancer resistance and prevention. From osteoporosis, reports stated that calcium deficiency usually occurs in women and therefore suffer from osteoporosis. It is important that women eat enough calcium, vitamin D, magnesium and K2.

Sources of calcium:
Calcium is considered essential for a healthy life because the body does not produce enough calcium, and you must protect yourself from calcium deficiency, as calcium is lost daily by hair, skin, nails, sweat, urine and stools, and through pregnancy, too, and lost calcium can be replaced by access To get enough calcium, one of the sources of calcium that you should get during your day is:

Cheese:
It is one of the best foods known for its multiple benefits to the body although it contains a percentage of fat, cholesterol and sodium, but it comes first on the list of foods rich in calcium and can not be compared to anything else, as it contains protein, vitamin A and vitamin B12, and these vitamins work on Raise the performance of the immune system, energy levels in the body, and cheese interference in many dishes and recipes, and it can be used as part of a diet to add a different flavor to diet meals, but be careful not to overburden the cheese until it does not increase your weight as it contains a percentage of fat and And Estrul.

sardine :
Where sardines contain omega-3, which may represent for many more important than calcium because it helps to prevent cancer and improves heart function and reduces inflammation in general, and in addition to omega-3 there is the protein needed to build muscle and feel full and full after meals for as long as possible, and pizza can be made with sardines is A good option or to include it in side dishes, but it is difficult to eat it alone as a separate meal because of its small size and strong taste. Do not eat large quantities because a little of it provides you with the necessary calcium for your body.

Almonds:
And almonds and other types of nuts contain a large amount of calcium, so it comes in the forefront of foods rich in calcium on our list, but many people do not know that, and almonds also contain fiber and healthy fats, which makes it an important addition to making an integrated meal or using it as fun or meals Mild when feeling hungry between meals, as we mentioned that almonds come at the top of the list of nuts containing calcium, such as nuts, nuts, and pistachios, but with a lesser degree of almonds, and that a handful of almonds as a snack provide you with protein and fiber and work to suppress appetite until the next meal.

Fruit figs :
And it is considered one of the fruits rich in calcium, and dried figs contain elements of calcium, potassium, fiber and sugars at a higher rate than ordinary figs, and also contains potassium element, where figs are known for its ability to reduce high blood pressure, while the fibers in it work to improve the digestion process and maintain a healthy weight But you should pay attention to dried figs and all dried fruits contain sugars Allan on which can eventually turn into fats. You can add dried figs to salads or use them as snacks that can be carried anywhere.

Watercress:
It is considered one of the leafy vegetables known to contain fiber, protein and other important minerals such as magnesium and potassium, as well as the anti-oxidant Vitamin A and C. Watercress can be used as a kale or spinach salad or to decorate many main dishes due to its eye-catching shape.
Milk:
It is considered one of the oldest and most famous sources of obtaining calcium and vitamin D, but it is not the best as we mentioned there are foods rich in a higher proportion of calcium. Milk is also a good source of protein besides vitamin D. It has been linked to building muscle and helping to lose weight and reduce cholesterol level, and you must make sure that there is an allergy to lactose and you can make sure of its benefits by stopping eating it for a week and then return again and note the effect of this on the digestion. You can have a cup of milk between meals, or use it in cooking or baking to increase the calcium content in the body.

Sunflower seeds :
It contains a good percentage of calcium, protein and fiber, which can give you a feeling of fullness at times of meal. These seeds also contain 51% of their fats, 82% of which are healthy fats, mono or polyunsaturated. Coupled with the presence of elements such as magnesium, potassium and selenium with their crunchy and nutty flavor make them welcome in your diet. You can eat it as a snack or an entertaining meal and when you purchase it equipped make sure to purchase the unsalted type to maintain moderate levels of body sodium.
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