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Top 10 products rich in calcium
Last reviewed: 23.04.2024
Calcium is one of the most important microelements, which is vitally important for our body. The need for an adult in calcium is 1000 mg. ILive will tell you which products, can boast the greatest amount of calcium in its composition.
Dried herbs
Despite the fact that to give the dish flavor and taste you need a very small amount of herbs, feel free to use them, because besides this you will receive an additional source of calcium in your diet. Dried savory tops the list and contains 2 132 mg of calcium / 100 g. It is followed by celery seeds 124 mg / 100 g, thyme 57 mg / 100 g, dill 53 mg / 100 g, marjoram 40 mg / 100 g, and finally rosemary 38 mg / 100 g gr.
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Cheese
The content of calcium in cheese depends on the type and producer of cheese. Most of all calcium contains parmesan - 1 376 mg / 100 g. Approximately 80 to 100% of the daily norm of calcium contains other hard grades of cheese - cheddar, Gruyer, Dutch and Swiss. However, before you diligently replenish the supply of calcium in the body with cheese, remember that all varieties are very caloric.
Sesame
A one-hundred-gram portion of sesame contains about 990 mg of calcium, which equals 99% of the daily allowance needed by a person. Slightly less calcium in sesame oil - about 6% in a tablespoon.
Tofu
A very low calorie product, which contains a sufficient amount of calcium, namely 105 mg / 100 g.
Almond
A great source of calcium, very nutritious and delicious. In 100 gr. Dried or toasted almonds contain 74 mg of calcium, which will cover 7% of the daily allowance. In addition, almonds rich in magnesium, phosphorus, iron and vitamin E.
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Flax seeds
In 100 gr. This product contains 255 mg. Calcium, which will cover 26% of the daily rate. Flax seeds are very rich in omega-3 fatty acids, which increase immunity, lower blood pressure and act as an antidepressant. However, it must be remembered that in linseed oil the calcium content is zero.
Milk
"Drink children milk, you will be healthy" - this phrase we heard since childhood and it is absolutely justified - in one glass of milk contains 306 mg of calcium - 31% of the daily norm.
Vegetables and edible leaves
An excellent source of calcium is the green. For example, in 100 grams of spinach contains 136 mg. Calcium, which is 14% of the daily norm, grape leaves - 289 mg / 100 g. - 29%, arugula - 160 mg / 100 g. - 16%, cabbage - 48 mg / 100 g. - 5%, broccoli - 47 mg / 100 g. - 5%.
Brazilian nut
45 mg of calcium to the body will provide six medium-sized Brazil nuts. This will be 4% of the daily rate. Also one such nut will provide a daily norm of selenium.
A fish
For the correct assimilation of calcium, vitamin D is equally important , it is this balanced combination that the fish can boast, especially some species, for example, pink salmon, which will provide 18% of the daily requirement of the body. And sardines and did break out at all in fish leaders, because they contain one-third of the daily calcium required for a person.