10 foods richest in calcium
Calcium is the most abundant mineral salt in the body and we need it to be healthy. Almost 99% of calcium is concentrated in the bones and teeth, but it also plays an important role in the proper functioning of all cells of the body. Knowing that a healthy adult needs about 1,000 mg of calcium per day, what foods should be preferred so as not to miss out?
Gruyère, Comté, Emmental and Parmesan cheeses are the cheeses with the most calcium (more than 1000 mg/100 g).
Reblochon, Saint-Nectaire, Bleu d'Auvergne, or Roquefort also contain good amounts (between 600 and 800 mg/100 g).
Dried thyme is very rich in calcium: 1260 mg / 100 grams (on average), more than the daily requirement for adults.
However, note that we rarely eat 100 grams of thyme per day!
Calcium is also found in other spices such as cinnamon (1080 mg / 100 g), cumin (931 mg / 100 g), pepper (430 mg / 100 g) or parsley (250 mg / 100 g).
Sardines are an excellent source of calcium.
A can of sardines in oil contains 400 mg of calcium per 100 grams.
In addition, it is one of the best sources of omega-3 and a good source of selenium, phosphorous, and vitamin D.
Tofu is a soft-tasting white paste made from the curd of soy milk.
It is an important staple in the Asian diet.
It is very rich in calcium because 100 grams of tofu contains 350 mg of calcium.
Whether it is cow, goat or sheep milk, it is rich in calcium.
In fact, cow's milk contains about 120 mg of calcium per 100 grams, goat's milk, 126 mg/100 grams, and sheep's milk, 195 mg/100 grams.
Yogurt also contains good amounts of calcium. Choose them with probiotics because they contain bacteria that are good for health.
An average of 100 grams of almonds gives you 250 mg of calcium.
In addition, it is recommended to take it regularly (albeit in small quantities), because it contains many minerals, phytosterols, monounsaturated fatty acids, vegetable proteins, soluble fiber and vitamins.
As for thyme, 100 grams a day is hard to eat! It will be necessary to supplement by consuming other calcium-rich foods.
Spinach is known for its high iron content and is also a good source of calcium.
In fact, an average of 100 grams of spinach contains 168 mg of calcium.
In general, remember that green vegetables are the richest vegetables in calcium.
Black beans are a very good source of calcium: 160 mg/100 grams, and white beans are a good source: 15 mg/100 grams.
Beans are rich in fiber, and quickly feel full. It is also rich in iron and very economical!
The so-called "calcareous" water has an average calcium content of more than 150 mg/L.
The richest water in calcium is Hépar (591 mg/L).
But we can also mention Contrex, Quézac, Badoit, San Pellegino, Salvétat, Taillefine, Perrier or even Rozana.
Some fruits are important sources of calcium.
In fact, kiwis (34 mg/100 grams), oranges (43 mg/100 grams), apricots (13 mg/100 grams), clementines (30 grams/100 grams) and blackberries (29 mg/100 grams), as well as Being rich in vitamins, they are good sources of calcium.