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Calcium is very important for healthy teeth and bones. It also plays an important role in the health and functioning of nerves and muscle tissue. However, most people don't get enough of this important nutrient in their diets, especially diets lacking in calcium-rich nuts. Let's find out the calcium content as well as the usage of each nut.
1. Benefits of calcium for your health
Many scientific evidences have proven the important role of calcium in human health:
Calcium consumption helps reduce blood pressure in people with hypertension Take part in the structure of most of your bones and teeth Play an important role in heart health, muscle function and nerve signaling The recommended daily calcium intake (RDA) for different age groups, such as men between the ages of 19 and 70 and women between the ages of 19 and 50 , it is recommended to consume 1000mg of calcium from the diet daily. Men 70 years of age and older and women over 50 need 1300 mg per day to support their body's needs. The following is the amount of calcium for each specific age group:
Children 0 - 6 months old : 200 mg Children 7 - 12 months old : 260 mg Children 1-3 years old : 700 mg Children 4-8 years : 1,000 mg Children 9-13 years old: 1,300 mg Teenagers 14-18 years old: 1,300 mg Adults 19-50: 1,000 mg Women 51 to 70: 1,200 mg Men 51 to 70: 1,000 mg Women and men 71 years and older: 1,200 mg
Canxi đóng vai trò quan trọng trong sức khỏe tim mạch
2. Calcium-rich nuts
All nuts have some health benefits, but each nut has a different calcium content. Here's information on some of the high-calcium varieties:
2.1. Almonds Topping the list are almonds. This is the nut with the highest calcium content, 1 cup of whole grains about 138g provides up to 367 mg or 37% of the DV (% daily value for adults and children 4 years of age and older)
Also, Almonds also provide 3 grams of fiber per 28 grams, as well as healthy fats and protein. In addition, they are a good source of magnesium, manganese and vitamin E.
Most of the fats in almonds are monounsaturated fats, so they are good for your health. Almonds can be the perfect snack for those looking for a healthy, high-protein alternative to chips or cookies.
2.2. Sesame seeds Sesame seeds - both the shelled and unshelled - are rich in several nutrients that promote bone health, although calcium is mostly in the shell. 28 grams of sesame seeds provide 280.9 mg of calcium equivalent to 20% of the daily value.
However, sesame seeds contain natural compounds called oxalates and phytates, which are antinutrients that reduce calcium absorption. To limit that effect you can soak or roast them. In addition, sesame seeds are a good source of healthy fats, protein, B vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds that help lower blood sugar levels and fight pain arthritis, and lower cholesterol.
2.3. Chia seeds Chia seeds are considered one of the healthiest foods on the planet.
28 grams of chia seeds provide 179.2 mg of calcium or 14% of the daily value.
They also contain a large amount of other nutrients including: fiber, protein, omega-3 fatty acids, manganese, magnesium, phosphorus, zinc, vitamin B3, potassium, thiamin (vitamin B1), vitamin B2.
The benefits of chia seeds are known to contain many antioxidants, support weight loss, help strengthen bones, reduce blood sugar, improve symptoms of inflammation..
Hạt chia chứa lượng lớn canxi và các vi chất khác
2.4. Celery Seeds One tablespoon (6.5 grams) of seeds contains an impressive 27% of the calcium RDI. Not only calcium, but celery seeds also contain manganese, magnesium and phosphorus, which are essential for bone growth. , forming bone and cartilage tissue. Deficiency of these substances will lead to chronic bone diseases such as osteoporosis. Celery seeds also help promote the formation of red blood cells, improve blood sugar, antibacterial...You may add need herbs in tea, or sprinkle them on salads, casseroles, barbecue seasonings...
2.5. Flaxseeds 28 grams of chia seeds provide 72.4 mg of calcium or 14% of the daily value.
Flaxseeds are a good source of many nutrients including omega-3s that prevent cholesterol from accumulating in the blood vessels of the heart, reduce inflammation in the arteries and reduce tumor growth. your heart and prevent your risk of stroke; lignans - have powerful antioxidant and estrogenic properties that help prevent cancer risk for both men and women; fiber is good for your digestive tract and helps lower cholesterol...
You can use flaxseeds to press oil to use in salads, add to cookies, make smoothies ....
2.6 . Pistachios About 49 pistachios contain 30.4 mg or 2% of the daily value.
Pistachios provide a lot of protein, fiber is good for the digestive tract, eating pistachios increases the number of butyrate-producing bacteria in the intestine more than eating almonds; and antioxidants.
In addition, pistachios promote blood vessel health, lower blood sugar, aid in weight loss because they contain unsaturated fats
2.7. Hazelnuts (chestnuts) 28 grams of dry roasted hazelnuts provide 34.9 mg of calcium or 3% of the daily value.
Hazelnuts are considered a source of vitamins such as vitamin E, vitamin B1, vitamin B6; essential minerals such as magnesium, copper, manganese, folate, phosphorus; antioxidants and lower blood cholesterol. Plus, hazelnuts are packed with healthy fats that help prevent and reduce inflammation.
Hạt phỉ được coi là nguồn cung cấp vitamin cho người dùng
2.8. Other Nuts Various types of nuts are high in calcium and have similar effects to those mentioned above such as: macadamia nuts (24.1mg or 2% of the daily value for 10 nuts); Sunflower seeds (21.8 mg or 2% of the daily value for 28 grams of seeds); Safflower seeds (22.2mg or 2% of the daily value for 28 grams of seeds); Pecan nuts (240.4mg equivalent to 2% daily value for 28 grams of nuts)...
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Reference sources: healthline.com, webmd.com
