Foods Rich In Calcium What Are They And How To Include Them In Your Diet?


Incorporating calcium-rich foods into your diet is essential to follow a healthy diet and promote our health. The choice of food not only takes into consideration the quantity of this mineral but also its bioavailability. Let's see with our dietician, Dr. Morgana Villa, what are the foods rich in calcium and how to consume them to follow a healthy diet!


HOW TO CHOOSE FOODS RICH IN CALCIUM TO FOLLOW A HEALTHY DIET?


1. Calcium-rich foods don't just come down to milk and yogurt.

2. Calcium is an important micronutrient for preventing osteoporosis.

3. The bioavailability of calcium is affected by some compounds found in food.

4. Through some types of water we can facilitate the coverage of calcium needs.



Foods rich in calcium are essential to cover the needs of this important nutrient. In addition to the classic sources of calcium such as milk and derivatives, other foods can help meet the demands. Let's see together with our dietician, Dr. Morgana Villa, what are the sources of this mineral.


All information refers to the general and healthy population, for specific indications always contact your doctor and the dietician, the reference nutritionist.


Girls, if you are curious to understand which foods are rich in calcium and how to include them in your diet, this is the post for you! Are you ready? Let's get started right away!



SOCCER FUNCTIONS


Calcium is the mineral present to a greater extent in our body and we find it in particular in bone tissue.



In addition to being necessary for the correct structure of bones and teeth, this mineral performs other functions including the contraction of muscles, the transmission of nerve impulses and the secretion of hormones.


Bones, functioning as a calcium reserve, are subjected to continuous remodeling through destruction and synthesis. In fact, to meet the needs of the body, calcium will be mobilized from the bones.


For this reason, it is essential to ensure coverage of the needs of this nutrient through foods rich in calcium.


LACK AND EXCESS OF CALCIUM


Calcium is present in modest quantities in most foods, therefore it is highly unlikely in the healthy person to exceed the recommended intake with diet alone.


In the long run, a calcium deficiency can lead to osteoporosis with an increased risk of fractures. Prevention is essential for the health of our bones and therefore following a correct diet from the earliest stages of life.


FOODS RICH IN CALCIUM OF ANIMAL ORIGIN


Milk and its derivatives are foods rich in calcium. The content of this mineral is quite variable depending on the type of milk and, in the case of dairy products, on the production method and the duration of aging.



As for the type of milk, buffalo milk contains the highest values ​​of this mineral, but it is also associated with a higher protein and fat intake.


Aged cheeses such as parmesan, parmesan, and pecorino have high calcium content which gradually decreases for medium-aged, soft, and fresh cheeses.


However, it is important to pay attention to the consumption of cheeses as these foods can carry significant amounts of fat and salt.



Some fish species, when consumed with the bone, can be important sources of calcium, for example, lattarini, anchovies, sardines, and so on.


FOODS RICH IN CALCIUM OF VEGETABLE ORIGIN


With reference to foods of plant origin, calcium is well represented in dried legumes, in certain types of nuts and seeds.


Vegetables of the Brassicaceae family, i.e. cabbage, cauliflower, broccoli, turnip greens, turnips, broccoli, but also rocket, agretti, and chicory have high calcium contents.


Furthermore, we find calcium-enriched foods on the market, the most classic examples are breakfast cereals and milk substitutes.


CALCIUM CONTAINED IN THE WATER


Many glasses of water, based on their characteristics, can be useful in responding to specific nutritional needs. Calcium-rich waters can be a valuable aid to meet the needs of this mineral.


Not only mineral waters, but also tap water in some geographical areas can be a good source of calcium.