We know that calcium is a very important mineral for health.
It is a fundamental component of bones and teeth and plays a crucial role in cardiac function, muscle function, and nerve signaling.
The recommended daily intake (RDI) of calcium is 1,000 mg per day for adults, although women over 50, especially those in menopause, and everyone over 70 should consume a little more, about 1,200 mg per day, while children between 4 and 18 are advised to consume 1,300 mg.
However, a large percentage of the population does not meet their calcium requirements through their diet.
Calcium deficiency therefore turns out to be very dangerous, and although it sometimes does not show specific symptoms, over time disorders may arise such as: muscle cramps, drowsiness, bone fragility and osteoporosis, and heart problems.
| The main foods rich in calcium are dairy products such as milk, cheese, and yogurt. This is the reason why as soon as one discovers they are lactose intolerant, they worry about no longer getting enough. However, many non-dairy sources are also rich in this mineral; let's discover them together. |  |
1. Seeds
Some are rich in calcium, including poppy, sesame, and chia seeds.
For example, a tablespoon of poppy seeds contains 126 mg of calcium, or 13% of the RDI.
Sesame seeds contain 9% of the RDI for calcium in just one tablespoon.
2. Canned sardines
Canned sardines are loaded with calcium, thanks to the consumption of their edible bones.
100 g of sardines contain a full 35% of the RDI.
These oily fish also provide high-quality protein and omega-3 fatty acids, which are good for the heart, brain, and skin.
Furthermore, smaller fish like sardines have low levels of mercury, a metal that typically accumulates in oily fish. Finally, in addition to calcium, they have high levels of selenium, a mineral that can prevent mercury toxicity.
3. Beans and lentils
Beans and lentils are rich in fiber, protein, and micronutrients, including iron, zinc, folic acid, magnesium, and potassium. Some varieties also have decent amounts of calcium, ranging from about 4-6% up to 24% of the RDI.
Research suggests, among other things, that beans can help lower "bad" LDL cholesterol levels and reduce the risk of type 2 diabetes.
4. Almonds
Among all types of nuts, almonds have the highest calcium content.
Almonds also provide fiber in addition to fat and protein. Furthermore, they are an excellent source of magnesium, manganese, and vitamin E.
Their consumption can help lower blood pressure, body fat, and other risk factors for metabolic diseases.
5. Certain leafy greens
Leafy greens are incredibly healthy, and some are rich in calcium. Among these, kale and spinach deserve special attention. Unfortunately, however, some vegetables like spinach are also rich in oxalates, compounds that bind calcium, making it unavailable to the body.
6. Soy
Soybeans are naturally rich in calcium.
A cup of cooked soybeans provides 18.5% of the RDI.
The same applies to soy-based foods, such as tofu and tempeh. Calcium-set tofu contains 350 mg per 100 grams.
7. Seaweed
Adding seaweed to your diet is another way to increase your calcium intake.
Wakame seaweed, a variety typically eaten raw, provides about 126 mg, or 12% of the RDI per 100g.
Kelp seaweed, which can be eaten raw or dried, provides about 14% of the RDI.
Be careful not to overconsume them; seaweed can contain high levels of heavy metals and iodine, which, while healthy, unfortunately does not have beneficial effects if taken in excess.
8. Certain fruits
Some varieties of fruit contain good amounts of calcium.
For example, raw figs provide 18 mg—or almost 2% of the RDI—per fruit.
Oranges also contain about 48-65 mg, or 5-7% of the RDI per medium-sized fruit, depending on the variety.
Finally, we should mention blackcurrants, blackberries, and raspberries.
In conclusion, we can therefore see that calcium is not exclusive to dairy products, but that it is possible to find valid alternatives in other foods as well.
Finally, let's not forget that it is possible to buy fortified foods on the market, which are foods that have had the mineral in question added to them during preparation.
Bibliography
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