General Practice 2022

34 foods rich in cácalcium (animal and plant origin)

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34 foods rich in cácalcium (animal and plant origin)
34 foods rich in cácalcium (animal and plant origin)

Calcium is an essential mineral to improve the structure of bones and teeth, improve muscle strength and contraction, aid in the blood clotting process and maintain blood pH balance. Thus, it is important that foods rich in calcium are included in the diet, being the ideal daily amount recommended by the nutritionist.

Some of the main foods rich in calcium are milk, cheese, spinach, sardines and broccoli, for example. People with osteoporosis, or a family history of osteoporosis, should have a diet rich in calcium, as well as children and menopausal women, to prevent problems related to hormonal changes and calcium absorption.

List of foods rich in calcium

Foods rich in calcium should be consumed daily so that all metabolic processes can happen correctly. Some of the main foods rich in calcium from animal and plant sources are:

Amount of calcium per 100 g of food of animal origin
Low-fat skim yogurt 157 mg
Natural yogurt 143 mg
Skimmed milk 134 mg
Whole milk 123 mg
Whole milk powder 890 mg
Goat's milk 112 mg
Ricotta cheese 253 mg
Mozzarella Cheese 875 mg
Skinless sardines 438 mg
Mussels 56 mg
Oysters 66 mg
Amount of calcium per 100 g of plant-based foods
Almond 270 mg
Basil 258 mg
Raw soybeans 250 mg
Flaxseed 250 mg
Soy flour 206 mg
Watercress 133 mg
Chickpeas 114 mg
Nuts 105 mg
Sesame seeds 82 mg
Peanuts 62 mg
Raisin 50 mg
Chard 43 mg
Mustard 35 mg
Boiled spinach 100 mg
Tofu 130 mg
Brazil nut 146 mg
Boiled Black Beans 29 mg
Prunes 38 mg
Boiled broccoli 42 mg
Soy drink 18 mg
Brewer's Yeast 213 mg
Soybean sprouts 50 mg
Boiled pumpkin 26 mg

Fortified foods are a great alternative to increase calcium intake, especially when foods that are sources of calcium are not included in the daily diet.In addition to milk and dairy products, there are other foods rich in calcium such as almonds, peanuts and sardines, for example. Check out a list of dairy-free foods rich in calcium.

Advised daily calcium recommendation

The recommendation of the World He alth Organization is that the daily intake reaches 1000 mg per day for a he althy adult, but this value may vary according to the person's age, lifestyle and family history of diseases, for example.

Calcium supplementation is recommended in special cases of deficiency or illness and must be prescribed and guided by an endocrinologist, orthopedist or nutritionist. See an example of an osteoporosis supplement at: Calcium and Vitamin D Supplement.

When calcium consumption does not respect the daily recommendation, there may be, in the long term, the emergence of some symptoms, such as bone weakness, teeth sensitivity, irritability and cramps, for example, it is important to go to the doctor so that calcium deficiency can be identified and supplementation or diet adjustment can be indicated.Know how to recognize the symptoms of lack of calcium.

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