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Calcium-rich foods that are not dairy and cannot be missing from your menu after 40 years

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Dairy is the food we have always associated with calcium. But there are people who cannot take them. They generally have lactose intolerance, so they are recommended to reduce their consumption or because they are allergic to milk protein.

There may also be people who do not like its taste and prefer not to consume dairy. In any case, you should know that you have to provide the necessary amount of calcium, since this nutrient maintains good bone health and prevents diseases such as osteopenia or osteoporosis.

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For a correct absorption of calcium, it is important to supplement its intake with sources of Vitamin D that we can find in foods such as eggs or fatty fish, but also through moderate exposure to the sun.

The superfood full of calcium that should not be missing from your menu and that helps control glucose and blood pressure

There are many cases today of people who are lactose intolerant of cow’s milk. Photo: dragana991

Non-dairy foods that contain calcium

You should know that 125 g of milk contains 134 mg of calcium. There are foods that are not dairy and that also contain calcium, so they must be included in the daily diet to provide the body with the necessary amount. These are the foods that contain the most calcium.

Tofu (300mg)

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It is one of the meat substitutes par excellence in vegetarian diets due to its high calcium and protein content. In addition, it favors coagulation, as published by Hello!

Tofu is the richest food in calcium. Photo: SamuelBrownNG

Sardines with bones (250mg)

It is a very healthy food, not only for the bones, but also for general health. In addition to calcium, it contains phosphorus and magnesium, important minerals in the preservation of bone and muscle mass.

Five shakes loaded with fruits and vitamins to boost the immune system

Sardines have other nutritional properties, and are also one of the foods rich in calcium. Photo: rfranca

Almonds (250mg)

They are a source of energy, healthy fats, vitamin E and protein. In addition, they are satiating, they take care of your bones and your heart and they are delicious. In addition to taking them as a snack, you can incorporate them into your diet at breakfast, for example, by having an almond drink.

The drink has a good amount of calcium and also helps to strengthen muscles.

Spinach (245mg)

Include spinach in salads, in your lunch, and add key vegetables like red bell pepper, cabbage, broccoli, kale, tomato, onion, sprouts, and parsley. Taken from the internet.

They represent green leafy foods that contain calcium, in addition to other healthy nutrients. They contain vitamin A, magnesium, folic acid, vitamin C and iron. You can take them in a salad, cooked, sautéed, even take a spinach smoothie.

Chickpeas (134mg)

An appetizer of chickpeas with the necessary contributions for their bones will also be enough.

It is a balanced food in macronutrients and rich in micronutrients such as calcium, potassium, iron, phosphorus, magnesium, folate, vitamin B6 and vitamin E.

What are the functions of calcium?

Calcium has other functions besides strengthening bones. Photo: Fascinating

We know that calcium is necessary for bones. But it has other functions. Some have nothing to do with our bone structure:

  • Maintains bone health
  • It is essential for muscle contraction
  • Helps in blood coagulation
  • Provides the correct hormonal balance or neurological health


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Source: Eluniverso

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