In a typical diet, experts recommend intake of 1,000 mg of calcium daily for young people and adults, and 1,200 mg daily for women over 50 years of age.
In short, this mineral is essential for the development and strengthening of bones and teeth, which lose strength over the years. So, check out 5 foods rich in calcium and include them in your diet.
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Foods Rich in Calcium
Here are 5 of the most varied foods to include in your regular diet and consume the recommended daily doses of calcium:
- dairy products
All dairy foods are good sources of calcium. Like cow's milk itself, since the product provides the body with an amount of 125 mg of this mineral per 100g. In addition, if they are skimmed, these foods do not change the amount of the nutrient.
- Cabbage
Being a great ally in providing calcium, all variations of cabbage provide good amounts of the nutrient to the body. In addition, it is a very versatile food that can be consumed in the most varied ways, from inside a sandwich to accompanying dishes, such as feijoada.
- legumes
Legumes in general are also great sources of the mineral, in addition to being excellent suppliers of vegetable protein. Furthermore, because they are cultural and accessible foods, such as chickpeas, beans and soybeans, they can be easily included in your daily diet.
- Almonds
Another food group to consider are nuts. As far as calcium levels are concerned, almonds in particular are extremely rich. However, it is worth mentioning that this food category, whatever the form of consumption, such as vegetable milk or ingredient in recipes, must be natural or toasted.
- seafood
Also being a source of interesting amounts of calcium, shellfish are included in this list. Although the prices of these products are not so affordable for daily consumption, seafood like shrimp, mussels and scallops, when consumed, will contribute to the inclusion of this mineral in our diet.
