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We all know that milk is an excellent source of calcium. However, there are also many other calcium-rich foods that we can supplement our bodies through our daily meals. Vinmec will suggest you some calcium-rich foods in the article below.
1. The role of calcium in your body
Calcium has a very important role for the body, is the basic building block of bones and teeth. Calcium combines with phosphorus to help keep teeth and bones strong. In addition, calcium is also needed for heart function, neuromuscular activity, cell metabolism and blood clotting.
1.1. For adults
Calcium helps prevent osteoporosis, strengthens bones. In addition, it also helps to reduce pain and difficulty in movement, supports the healing of fractures in the bones. Cardiac activity requires calcium. When the heart muscle contracts weakly, if the body lacks calcium for a long time, it will easily make them feel tired and sweaty, leading to a state of weakness. For the nervous system, calcium plays a very important role. In old age, if calcium deficiency is easy, it will cause nervous breakdown, causing poor memory, mental instability, frequent headaches, etc.
1.2. For children
Calcium will help children grow taller, strengthen children's immunity and destroy disease-causing bacteria when they enter the body. When children lack calcium, children will grow slowly, small and weak bones easily lead to rickets. In addition, the quality of the teeth is poor, prone to tooth decay and uneven teeth. For the nervous system of children, calcium plays a very important role. For children with calcium deficiency, they often have symptoms of night crying, startling and irritable,... For each person, calcium needs are determined based on the correlation with phosphorus. For all ages, the optimal Ca/P ratio is > 0.8. But especially for children this ratio is best 1-1.5. According to the book of recommended nutritional needs for Vietnamese people in 2007, we have the following table of calcium needs:
2. Foods rich in calcium
Calcium in any form is good for your body. However, supplementing calcium through food every day is the best and safest way. Some of the top calcium-rich foods are:
Cheese: With just 28g per serving, Parmesan cheese has met up to 33% of the body's daily calcium needs. Yogurt: For every 1 cup of plain yogurt, it will provide about 30% of the daily calcium requirement. Milk: With each cup of fresh milk about 230ml, the body has absorbed from 276-352mg of calcium, equivalent to about 30-35% of calcium requirement per day. Sardines: Daily, if you use 1 can of canned sardines weighing about 92g, it will provide about 35% of the body's daily calcium needs. Dark leafy greens such as spinach, kale, radishes, and radishes. Broccoli: For every 1 cup of about 266 mg of broccoli, you will meet about a quarter of the body's calcium needs. Some fortified cereals like Raisin Bran, Total, Corn Flakes (They have a lot of calcium in one serving). Before mixing with milk, cereals can provide a large amount of calcium equal to 100% of the body's daily calcium needs. Soybeans: When using a cup of young soybeans, they will meet about 10% of the body's daily calcium needs. Soy milk helps to increase calcium for the body. However, not all soy milks are good sources of calcium. That's why it's best to check the label. Nuts: About 1 teaspoon of sesame seeds (about 9g) will provide the body with 9% of the daily calcium requirement. Figs: In 28g, figs will provide about 5% of the body's daily calcium needs.
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3. How to use calcium-rich foods
We can process a lot of dishes with the above calcium-rich foods. It helps the family meals become rich, while ensuring nutrition for the whole family
It is very good to supplement calcium through foods. However, in addition to calcium-rich foods, people need to pay attention to add vitamin D. Because vitamin D will make it easier for the body to absorb calcium, limit calcium deposition in the bones and some organs (causing kidney stones, bladder stones,...).
Above is all information about calcium-rich foods that Vinmec has synthesized, hopefully the article will bring useful information to everyone.
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References: webmd.com, nof.org
