Boost Your Calcium Intake with These Simple Foods

Calcium is crucial for strengthening teeth and bones and for nerve function, and it's within easy reach. How can you provide your body with the right amount of calcium?

We all know that drinking milk can provide calcium, but there are additional foods you should include in your diet for better health:

Almonds

Besides fibers, proteins, vitamins, and minerals, almonds are high in calcium. A handful weighing 100 grams contains 264 mg of calcium.

It's noteworthy that a cup of almonds provides about half of the recommended daily calcium intake.

It's advisable to soak almonds for about an hour before eating and to buy them raw and unsalted.

Tahini

The most recommended tahini is made from whole sesame seeds (hulled) and contains a very high level of calcium compared to other types. Its consumption improves calcium absorption in the body.

Seeds

Seeds such as sesame or chia are rich in calcium, as well as essential nutrients like fibers, proteins, vitamins, and minerals.

Vegetables

Vegetables are also an excellent source of calcium, especially green vegetables like broccoli, celery, green onions, spinach, fennel, kohlrabi, lettuce, beet greens, okra, parsley, and cilantro.

(Photo: shutterstock)

Fruits

Consider including these fruits in your daily diet: oranges, grapefruit, papaya, prickly pear, kiwi, and raisins.

Legumes

Beans and lentils are rich in calcium and other essential nutrients like protein, folic acid, zinc, and magnesium. It's also recommended to consume lentils, chickpeas, brown and white beans, peas, and tofu.

Exercise and Vitamin D

To improve calcium absorption in the body, consider the following tips:

* Include foods rich in vitamin C in your daily diet, such as citrus fruits, kiwis, and tomatoes.

* Vitamin D is essential for calcium absorption in the bones.

* Separate the consumption of calcium-rich foods and iron-rich foods like meat and poultry by about two hours.

* It's recommended to incorporate physical exercise.

Note that the recommended daily intake for adults is about 1,000-1,200 mg

This article is intended to provide information and is not a substitute for medical and/or professional advice.

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