Healthy teeth and strong bones: 10 foods high in calcium

We tell you which products are enriched with a useful mineral that is responsible for the health of our teeth and bones.

Здоровые зубы и крепкие кости: 10 продуктов с высоким содержанием кальция

Calcium is the most common mineral in our body, and the health of our teeth and bones directly depends on it. In addition, this substance is responsible for a number of other processes. For example, calcium “regulates nerve transmission, muscle contraction, blood pressure and is necessary for blood clotting,” says nutritionist Rima Kanda. We tell you which products are most enriched with this useful mineral.

Cheese

Здоровые зубы и крепкие кости: 10 продуктов с высоким содержанием кальция

Cheese is an excellent source of calcium. Hard cheeses, such as parmesan or cheddar, contain about 240 mg (18% of the daily value for an adult) in 30 grams (about a quarter of a cup), and soft cheeses – mozzarella or feta – contain the same amount in half a cup.

Yogurt

A cup of plain low-fat yogurt contains 488 mg of calcium, which is almost half of the recommended daily allowance.

Milk

Здоровые зубы и крепкие кости: 10 продуктов с высоким содержанием кальция

A glass of milk contains about 300 mg (23% of the daily value) of calcium. But if for some reason you do not drink cow’s milk, you can also use its vegetable substitutes. And it is best to pay attention to almond milk, which contains 442 mg (34% of the daily value) of calcium in a cup.

Cottage cheese

Each cup of cottage cheese from cow’s milk contains 138 mg (10% of the daily value) of calcium.

Tofu

Здоровые зубы и крепкие кости: 10 продуктов с высоким содержанием кальция

The soy cheese substitute contains 434 mg (33% of the daily value) of calcium per half cup.

Tahini

This is a sesame seed paste that contains 154 mg (12% of the daily value) of calcium in each tablespoon. The consistency of tahini is similar to peanut butter, so you can safely smear it on toast.

Sardines

A can of canned sardines contains about 400 mg of calcium. If you don’t like sardines, salmon is also enriched with calcium (about 200 mg per 100 grams).

Chia seeds

Здоровые зубы и крепкие кости: 10 продуктов с высоким содержанием кальция

They contain 75 mg (6% of the daily value) of calcium in one tablespoon. Chia seeds can be added to yogurt, smoothies, salads or desserts. Important: before use, the seeds must be soaked for at least ten minutes (in dry form they can cause severe allergies).

Spinach

A cup of regular fresh spinach contains about 136 mg (10% of the daily value) of calcium. But if there is an opportunity, it is better to find wild spinach, in each cup of which there is about 464 mg of calcium.

Whole grain bread

Здоровые зубы и крепкие кости: 10 продуктов с высоким содержанием кальция

One slice of whole grain bread contains 30 mg of calcium. So, if you make a sandwich from two pieces, you can get 60 mg (4% of the daily value) of a useful mineral.

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