Calcium can be introduced into our diet through different foods, it is important to know them and know that we include them in our shopping list . So we present these foods full of calcium for children , adults or the elderly. Discover them all!
Depending on whether you are male or female, you are in adult or old, you need a lot of calcium or another. The more calcium needed are children in growing age , it is advisable to consume a dose of
If we talk about foods that have calcium, first we have to mention are the milk and dairy products. dairy products are those that contain more calcium , and within this group includes foods like yogurt, cheese , milk ... they can not miss in your diet ! But beware, because in cheese, if what we seek is calcium, it is advisable to opt for the cheese Em-mental or Parmesan as they are most calcium contain.
The bluefish also provides calcium , especially the fish smaller than those you can eat the spine. They are also rich in omega - 3 and unsaturated fats. We recommend eating these foods at least a couple of times in our diet weekly.
Nor can we forget the nuts, especially walnuts and hazelnuts, which are those that provide the body more calcium . By mid -morning or breakfast are two good times to consume them : try to spread a few on your yogurt, which besides being very rich help you to satiate healthily. If you prefer, you can also choose from cashews or pistachios.
Are also essential in a diet rich in calcium green leafy vegetables. In addition to consuming so many ways, there 's a lot to choose from ! Spinach, broccoli or chard, do not forget to add them to the shopping list. And for the kids, you can do many of them mashed.
If you like sea food, great because sea foods also have their contribution in calcium for our body .Although the price is not always suitable for all budgets, why not treat ourselves occasionally? You can choose from squid, clams, mussels or octopus, are more calcium contain.
And last but not least, the vegetables also provide calcium to our bones. The chickpeas or lentils are foods that should not miss , though perhaps now with the heat not fancy a pittance, have you tried to take them into salad? And you can also opt for the hummus! Nor can we forget the soy , which provides plenty of calcium, it is also an alternative for milk intolerant people. It
should be noted in this connection that the calcium in milk is present in greater numbers than in the case of other foods and also has greater bio availability. that is, our body takes advantage better because in the dairy matrix are other nutrients that facilitate as imilización as vitamin D, lactose or phosphorus. So you know, you can not forget to include all these foods for a diet healthy, but especially dairy group You'll feel invincible!
