The following meals are mainly wealthy in calcium:
Particularly mature cheeses consisting of soft, semi-difficult and hard cheeses are rich in calcium. The following applies: the tougher the cheese, the better the calcium content. Low-fat cheese includes more calcium than high-fats cheese.
Milk and dairy merchandise are also exact assets of calcium. Heat remedy and fat content have little impact on calcium content material.
Plant foods like broccoli, cabbage, Swiss chard, nuts, and seeds additionally include sizeable quantities of calcium.
In addition, the calcium-wealthy mineral water (> one hundred fifty mg / l) contributes to the absorption of this important mineral.
Foods high in calcium
The following table suggests the calcium content of the selected foods
Food batch calcium content
1 glass of milk (1.Five% fats) 2 hundred ml 246 mg
1 cup yogurt (1.Five% fat) a hundred and fifty g 185 mg
1 slice of Emmentaler (45% fats in dry rely) 30 g 309 mg
1 serving of cabbage two hundred g 424 mg
1 serving of fennel 200 g 218 mg
1 serving of broccoli 200 g 176 mg
1 serving of leek 200 g 126 mg
2 tablespoons of almonds 20 g 50 mg
2 tablespoons of sesame seeds 20 g 157 mg
Vitamin D promotes calcium absorption
In order to save calcium within the bones, the body desires vitamin D as an auxiliary substance, which we also take in thru meals. Above all, but, the sun plays an important function inside the supply of vitamin D. Without this vitamin, now not only is the absorption of calcium by means of the bones extra hard: A deficiency in vitamin D can even sell the breakdown of calcium from the bones. ...
In addition to a healthful and balanced diet
normal exposure to the fresh air promotes the body's personal manufacturing of the vitamin, as vitamin D also can be shaped in the pores and skin through UV radiation. So live outside as frequently as feasible and absorb the solar.
Regular exercising inside the fresh air and in the solar now not only promotes the conversion of diet D, but also trains the muscle mass and stimulates their metabolism. Bones stay sturdy and don't break easily.
However, the pores and skin's capacity to supply vitamin D itself decreases with age. In iciness, the “pores and skin of vitamins” becomes fewer hours because of shorter hours of light. It is therefore critical to get vitamin D through the proper weight-reduction plan.