FOOD WITH NON-DAIRY CALCIUM
Calcium is one of the most important nutrients in our body, since it is part of the bones and teeth. In addition to its structural function, it has a regulatory function in the cells, so its deficit is closely related to diseases such as osteoporosis, cancer and other cardiovascular diseases.
Therefore, the European Union (2008-2016) establishes as Recommended Daily Amount (RDA) 800 mg per day, which is the minimum intake that we need to consume of that nutrient to be healthy, an amount that is mostly found in dairy products.
However, the number of lactose intolerant is increasing, which implies that calcium, which is obtained mostly from these products, must be replaced in the diet by other calcium-rich foods.
Thanks to our varied Mediterranean diet, we have many ways to compensate for the lack of calcium, among them we find the following food groups:
One of the most calcium-rich legumes in this group is soy, which we can find in soy drinks or in products made from it, such as tofu. In addition, chickpeas, lentils or black beans stand out, which can also be perfectly integrated into a vegetarian diet
Fruits, vegetables and vegetables
To the great contribution of vitamins offered by fruits, we must add its contribution in calcium not negligible (average 80 mg) in fruits such as brevas, plums, kiwi, strawberries or raspberries, as well as currants and papayas; A healthy option that allows us to consume seasonal foods throughout the year.
As for vegetables, we can easily distinguish those beneficial for calcium intake, since they have in common their green leaves. This group includes chard, spinach, kale, broccoli, leek or lettuce, among others.
Although vegetables are not foods that stand out for their richness in calcium (10-25 mg of calcium), they are very popular in the Mediterranean diet, such as tomatoes, onions or squash; so they also contribute calcium to the diet.
Fish and seafood
In this last group we highlight the blue fish, which are known to be a natural source of omega 3, which helps control the level of blood cholesterol and also gives us a calcium intake in foods such as anchovies, sardines, cod, sea bream or salmon with an average intake of 50-60 mg per 100g of product.
Finally, we find mollusks and crustaceans such as octopus, mussels, clams, cockles, scallops. Regarding prawns or prawns they have a calcium content above blue fish, but they should be taken with caution because of their high cholesterol and uric acid content.
In conclusion, the Mediterranean diet gives us a wide variety of products to consume the recommended daily amount of calcium for those people who, either by being lactose intolerant or by their own choice, decide not to consume dairy products; maintaining a healthy diet at all times.
RANKING FOOD WITH MORE CALCIUM:
- DAIRY PRODUCTS
- RICE MILK, ALMON, SOY
- SUNFLOWER AND SESAMO