While commonly, the calcium intake was associated with intake of milk and dairy products, today we are seeing a turnaround in relation to this question, by those who support such as calcium from milk and dairy products is not easily absorbed by the human body and that the digestion of these foods requires in turn a subtraction of calcium and other alkaline minerals from our bones, due to an excessive acidification caused by the same organism.
The cases of osteoporosis would be much more numerous in those people taking large amounts of calcium from dairy products, precisely because of the above-mentioned phenomenon, as demonstrated by a larger study on the subject, published in 1983 in the pages of the American Journal of Clinical Nutrition. Fortunately, milk and dairy products are not the only sources from which to draw football. Indeed different plant foods rich in this mineral, which especially those who have decided to exclude dairy products from the diet, or to reduce their intake, they should refer. As indicated by the Scientific Society of Vegetarian Nutrition, the daily intake of calcium for adult individuals aged 19 to 50 years is usually estimated to be about 1000 mg per day, which become 1200 mg from 51 years onwards.
We present a list of herbal alternatives to dairy products in the recruitment of this precious mineral.
1) Sesame Seeds
Sesame seeds are among the most plant-based foods rich in calcium. A portion of 100 grams of raw sesame seeds indeed contain 1000 milligrams of calcium. The cream of sesame or sesame butter, also called Thain, can store up to 400 mg of calcium per serving of 100 grams.
2) Chia Seeds
The Chia seed (Salvia hispanica) are rich in calcium as well as omega-3 and omega-6. A portion of 100 grams of chia seeds can contain more than 600 milligrams of calcium.
3) Green cabbage and spinach
Spinach and kale are among the green leafy vegetables that have the highest content of calcium. A portion of 100 grams of spinach contains 56 mg of calcium. A portion of 100 grams of kale contains 139 mg of calcium.
4) Linseed
The flax seeds have a high content of calcium that is of essential fatty acids omega-3. For respect of the calcium, a portion of 100 grams of linseed it contains 256 mg. With regard to omega-3, they shall contain 17 grams each 100gr. Flax seeds can be eaten raw, above ground, or once sprouted.
5) Quinoa
Quinoa is a herbaceous plant of Andean origin particularly rich in calcium. A portion of 100 grams of cooked quinoa grains may contain between 60 and 100 mg of calcium. The quinoa also presents a high content of potassium, zinc and proteins.
6) Molasses
The molasses is a liquid that is obtained during the working process of the extracted sugar from cane or beet. From the initial processing is achieved molasses clear from the second dark molasses. The latter presents a very high calcium content: up to 172 mg per tablespoon.
7) Oranges
A glass of fresh orange juice and freshly squeezed can offer a calcium intake of about 70 milligrams. The high content of vitamin C in oranges may help the body in the absorption of both calcium and iron, another essential mineral for its operation.
8) Legumes
Other plant source of calcium are legumes, which should be consumed also because of their intake of protein and iron. White beans contain about 170 mg of calcium per 100 grams, lentils contain about 50 mg per 100 grams, while the beans contain about 70 mg per serving (100 g).
9) Broccoli
Broccoli contains about 47 mg of calcium per serving: 100 gr. They also contain vitamin A, vitamin K, fiber, beneficial for the intestines and vitamin C, which help to facilitate the absorption of calcium by the body.
10) almonds and dried figs
Even dried fruit or dried has a calcium content certainly not negligible. We refer particularly almonds, which contain as many as 266 mg per 100 g, and dried figs. Consume five daily provides a daily intake of 135 mg of calcium.
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