Dietary calcium sources
Milk is an excellent source of calcium. But if you don’t like milk or have lactose intolerance, you can eat a variety of foods that contain calcium, including:
Ounces of sardines contain 286 mg of calcium, if you can, do not put bones aside because the soft bones in these fish also contain calcium.
Eating 2 ounces and a half of the salmon in cans can give a quantity of about 180 mg of calcium. Not only contains calcium, these fish also contain omega-3s that can reduce the risk of cancer, and proteins that are useful for maintaining healthy muscles, and potassium that works to control blood pressure.
Not only fish and vegetables also contain calcium. One of the vegetables that is high in calcium is broccoli. In 50 grams of these vegetables, there are at least 30 mg of calcium. To consume, broccoli can be served as a fresh dish or a supplement.
- bOK choi or Sabawi spoon
Raw vegetables and fresh vegetables are often offered and sometimes they are also rich in calcium. One cup of small poke Choi can contain calcium of about 150 mg.
Can not be lost from bOK choi, spinach also contains high calcium. In 100 grams of spinach, contain at least 150 mg of calcium. These vegetables are usually processed in a clear vegetable kitchen, along with corn. You can also boil vegetables from spinach without any spices, and they are still good.
- Find out
In addition to well-known foods rich in plant proteins, tofu also contains a fairly high percentage of calcium. By consuming 150 grams of tofu, you can get 300-500 mg of calcium.
- Sesame seeds
Although small in size is usually only used as a supplement cake dish, sesame seeds actually have a fairly high calcium content. One tablespoon of sesame seeds contains about 160 mg of calcium.