Calcium, a chemical element, is an indispensable nutrient for humans and organisms. Both men, women and children must supplement calcium. In addition to helping growth and development and maintaining bone strength, calcium also helps muscle contraction and blood pressure. Stability and other effects.
According to recommendations from the National Institutes of Health (NIH), adults aged 19 to 50 need 1,000 milligrams (mg) of calcium per day, which is approximately equivalent to the amount of calcium contained in 3 cups of 227g milk (approximately 680g in total); Women over 50 years old and people over 70 years old should consume 1,200 mg of calcium per day; while children aged 4 to 18 years old need 1,300 mg of calcium per day. However, it may be difficult to drink so much milk every day, so here are 4 high-calcium ingredients to help you easily supplement calcium in your diet! There are also related good articles recommended: Vegetarians and lactose intolerant people ~ Eat these 6 ingredients for calcium supplement.
1.Cow and goat milk are easily absorbed by the human body
Dairy products are more easily absorbed by the body than other plant-based foods. Each 237 ml cup of milk contains 276 to 352 mg of calcium (it varies slightly depending on the amount of milk fat). In addition to being rich in calcium, milk also contains protein, vitamins A and D. In addition, goat’s milk is also rich in calcium, with each 237 ml cup of goat’s milk containing about 327 mg of calcium.
2.The harder the cheese, the less lactose it contains.
Most cheeses are rich in calcium, with Parmesan cheese having the highest content, at 331 mg per 28 grams. Generally, the softer the cheese, the less calcium it contains. In addition, older and harder cheeses have lower lactose content and are more suitable for people with lactose intolerance.
3.In addition to calcium, yogurt also contains phosphorus and potassium
In addition to being rich in calcium, yogurt also contains phosphorus, potassium, and vitamin B2. On average, one cup (245 grams) of plain yogurt can provide 30% of the recommended daily calcium intake. Low-fat yogurt may be higher in calcium, with an average cup (245 grams) providing 45% of the recommended daily intake of calcium. In addition, although Greek yogurt, which has become popular in recent years, is also a good healthy choice, its calcium content may be a little lower than ordinary yogurt.
4.Canned sardines and salmon have lots of protein
Because the fish bones in most canned sardines or salmon are edible, you can get rich calcium from them. On average, 92 grams of canned sardines provide 35% of the daily recommended calcium intake, while 85g of bone-in canned salmon provides 21% of the recommended daily calcium intake. In addition to providing a large amount of protein and calcium, these foods also contain Omega-3 fatty acids, which help fight cancer and inflammation.