Vitamin D, calcium and bone health form an inseparable link.
Calcium is an important element for our body, both in growth and in old age, but without vitamin D it is not effectively absorbed by the bones.
And while you can get vitamin D with good sun exposure, calcium should be taken with it. diet. Excellent sources of this mineral are not only found in the dairy products: also calcium in vegetable is widely available.
It is particularly suitable for people who are lactose intolerant or who follow a strictly vegetable diet.
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Where is calcium found in vegetables?
The main problem with taking this mineral is that it is easier to get from sources of calcium animal like me cheeses and drink water rich in calciumrather than from vegetables.
Indeed, vegetables contain so-called anti-nutritional factors such as phytic acid and oxalates, which strongly limit the absorption of calcium, because they form insoluble salts with the mineral, which can lead to the formation of kidney stones. .
However, rather than taking supplements, it is always preferable to consume vegetables: it is enough to limit the foods high in calcium oxalate such as tomato, chard and spinach, beets or wheat bran.
However, a well-defined vegan diet does not pose a risk of calcium deficiency.
Below we present to you calcium in vegetables:
Food sources of calcium
Encourage the consumption of milk of animal origin and its derivatives, such as i fatty cheeses with vitamin Dit is often justified by the need for calcium.
However, there are other foods with high calcium content which are increasingly present on the menu of those who adopt a strictly vegan diet or who have problems with lactose intolerance.
However, it must be said that in particularly ripened cheeses lactose is depleted, so much so that they can safely boast of the label “lactose-free”.
25 grams of Grana Padano PDO contain:
- up to 291 mg of calcium
- proteins of high biological value
- the 8 essential amino acids
- nearly 3 mg of zinc
Use of fortified products such as plant or soy beverages, tofu, and yogurt cereals can help you more easily meet your daily calcium needs and magnesium in food.
Calcium supplementation should only be considered with evaluation of a nutritionist.
If we can’t get calcium in the diet with animal foods, where else can we get it? natural calcium supplements?
There are others calcium-rich foods which have sufficient quantities of ore?
And what is the recommendation for calcium intake?
The importance of calcium in the body
The functions of calcium are varied: from the regulation of muscle contraction to blood coagulation, from the transmission of nerve impulses to the regulation of cell permeability, to the proper functioning of many enzymes.
The most crucial role, however, is played in the formation and strengthening of the skeleton and teeth.
Its consumption in adequate doses is essential in childhood, in the growth phase and after 50 years, especially in postmenopausal women and in the elderly who complain of greater bone fragility.
the calcium for bones (and the calcium for osteoporosis) is like the concrete supporting a brick wall.
The recommended daily calcium intake for a healthy adult is 1,000 to 1,200 milligrams. However, this amount varies by gender and age.
After 50 years for example, especially in postmenopausal women, the need reaches 1,200 milligrams per day.
However, it is important to remember that to be absorbed by the body, calcium must be associated with foods containing vitamin D.which can also be obtained by exposure to the sun or by integration.
Calcium, especially in bioavailable form, is not present in many foods. If you avoid taking it from milk and its derivatives, it is necessary to introduce it with a balanced diet that provides it.
- consumption of foods of plant origin, such as legumes And green leafy vegetables dark
- two or three liters of water with little sodium but with a lot amount of calcium
How to eat vegetables rich in calcium?
There are several plant-based foods that provide the necessary amount of calcium.
Thus, you can replace the consumption of milk and dairy products with vegetables that contain calciumalso by fighting against diseases linked to excess saturated fats or intolerances.
However, to ensure adequate consumption of foods for osteoporosis in a vegetarian type diet we must take into account a number of factors.
The presence of oxalate and phytates in certain products of plant origin limits their bioavailability.
These are substances that reduce the absorption of calcium and therefore we must include foods low in these compounds during meals.
Broccoli, kale, kale fritters, vegetables a green leaf dark turnip greens. It’s about fruits and vegetables with vitamin Dwhich in vegetables is of type D2.
Incorporate sources of calcium such as beans, soybeans, potatoes (the fries still contain 11 mg of calcium per 100 g!), almonds and dried fruit usually, sesame seeds, dried figs or dates, among others, in the daily diet.
Soaking fatty legumes and fruits in water helps improve calcium absorption.
Amount of calcium in vegetables
Below is a list of vegetables and calcium-rich fruit. Keep in mind that often many foods containing calcium the reference is given in 100 grams gross.
It should also be taken into account that many vegetables can lose up to 70% of their nutrients if boiled in water, while with steaming they only release 25 to 30. %.
SUGGESTION
If you prefer to cook in water, do not discard the liquid after cooking. You can strain it and drink it in a decoction, which is rich in beneficial properties.
Spinach
the spinach they are among the richest foods in calcium: 100 grams contain 210 mg.
If boiled, the amount is reduced to 158 mg.
However, it is not recommended to consume a large quantity, due to the presence of oxalates which can prevent the assimilation of calcium and minerals.
SUGGESTION
To promote the absorption of calcium, they must be associated with a source of Vitamin C: so the ideal is to eat them raw in salads sprinkled with lemon juice.
Broccoli
Raw broccoli is an excellent source of calcium. There are 82mg of nutrients in just 100g. However, when consumed in this manner, it can decrease the efficiency of the thyroid, which can lead to hypothyroidism.
It is advisable to steam them: in this way, they lose only 25% of nutrients. 100 grams of cooked broccoli can provide 42 mg of calcium. They are also rich in folic acid, antioxidants, fiber and vitamins A and C.
Sesame seeds
Sesame seeds are a well-known aid in weight loss. This is due to the high concentration of fiber, which gives a feeling of satiety.
This seed is also an excellent source of calcium, with 82 mg of mineral per 100 g of product. It is also recommended by nutritionists to regulate intestinal transit and control blood sugar.
The unsaturated fats present in sesame seeds are important in regulating the levels of high cholesterol and triglycerides.
Soy
Soy contains 50 mg of calcium per 100 g. In flour or drink form, it has an even higher concentration of the mineral: around 206 mg.
Tofu is obtained from soy, which in addition to being a food with good calcium contentit is also rich in protein, phosphorus and magnesium.
Legumes
Legumes in general are calcium-rich foods although the amount varies by type.
In white beans such as cannellini beans, there are about 170 mg per 100 grams, in lentils 50 mg, in borlotti beans 100 mg and in chickpeas 114 mg.
Among other things, legumes are very rich in fiber, protein, iron and potassium.
Figs
THE figs they are very nutritious fruits. In addition to calcium (contained at approximately 35 mg per 100 g in fresh fruit), they provide high doses of other minerals: they are foods rich in magnesium and potassium, as well as fiber.
Dry because they contain much more calcium (30 grams can provide 56 mg), but they also become extremely caloric.
flax seed
Eating 100g of flax seeds provides your body with 200mg of calcium. This food is also a source of omega 3, preventing cardiovascular diseases.
WARNING
Flaxseeds provide a lot of calories: it is good to consume them in moderation.
Almonds
They are usually eaten roasted, with or without shell, and are also the basis for the preparation of one of the tastiest vegetable drinks. In 100 g there are approximately 270 mg of calcium.
Here is a selection of 20 vegetables richer in calcium:
| Vegetable rich in calcium | Amount of calcium per cup of cooked food | Amount of calcium per 100 g of food | Amount of calcium in 200 Kcalories |
| kale | 268mg | 141mg | 855mg |
| Spinach | 245mg | 136mg | 1183mg |
| turnip greens | 197mg | 137mg | 1370mg |
| Cabbage | 172mg | 132mg | 943mg |
| indian mustard | 165mg | 118mg | 908mg |
| Green beet | 164mg | 114mg | 844mg |
| Chinese Cabbage (Bok Choy) | 158mg | 93mg | 1550mg |
| Okra | 123mg | 77mg | 700mg |
| chard | 102mg | 58mg | 580mg |
| Rapini | 100mg | 118mg | 944mg |
| Peas | 94mg | 59mg | 227mg |
| Acorn squash (Cucurbita pepo var. Turbinata) | 90mg | 44mg | 157mg |
| fiddlehead gourd (Cucurbita moschata) | 84mg | 41mg | 205mg |
| Sweet potatoes | 77mg | 30mg | 59mg |
| Dried figs | 70mg | 162mg | 130mg |
| Celeriac | 67mg | 43mg | 205mg |
| Broccoli | 62mg | 40mg | 229mg |
| Brussels sprouts | 56mg | 36mg | 200mg |
| soybeans | 55mg | 59mg | 146mg |
| Beans | 55mg | 44mg | 251mg |
conclusion
Some vegetables are a good source of calcium and can replace the consumption of milk and dairy products.
However, it is important to be careful in their preparation, because during cooking they can lose a good part of their nutrients, including calcium. Best is to steam them for a limited time.
Also pay attention to the calorie content of food, to avoid taking in access.
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