Rospotrebnadzor recommends consuming 1000 mg of calcium per day for an adult and about 1200 mg for the elderly (after 60 years). On average, calcium is absorbed as 20-40% of the total amount of a beneficial macronutrient in the food.
In addition, vitamins D3 and K2 must be present in order for calcium to be properly absorbed in the human body.
The following foods contain large amounts of calcium.
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Sesame. In 100 g of such seeds – 975 mg of calcium. True, we eat a small amount of sesame, so replenishing calcium reserves with this product is problematic. And the calcium in sesame seeds is perfectly absorbed.
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Beans, beans, chickpeas. You can get about 200 mg of calcium from 100 g of chickpeas and beans. At the same time, kidney beans contain about 71 mg of this element.
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Salmon and sardines. Calcium from fish is absorbed efficiently, especially due to phosphorus and vitamin D. Thus, 100 g of canned sardines contain about 380 mg of calcium, which is almost 38% of the daily requirement.
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Hazelnut. Most of the calcium is contained in almonds: 100 g – 273 mg. 100 grams of pistachios contain at least 105 grams of calcium.
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Garlic. In 100 grams of this product – 181 mg of calcium. I must say that this is about 20% of the daily requirement for a healthy person.
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Greens. A large amount of calcium is found in parsley, spinach, watercress, leaf lettuce. You can get 138 mg of calcium from 100 g of parsley.
News cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
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