What foods contain the most calcium?

You may be surprised to find out which foods are really the richest in calcium. You are already incorporating them into your daily diet.

If you have come this far looking for which foods contain more calcium , surely you know how important it is for our body. Bones, teeth, tissues, neurons, blood, muscles ... Without it they would be lost, and for a reason it is the most abundant mineral in the human body. That is why it is so shocking that many of us do not consume the minimum recommended daily amount, (in women it is established at 1000 mg and 1200 from the age of 51, to prevent osteoporosis). In fact, according to the EsNuPI study (Nutritional Study in the Spanish Child Population) promoted by the Ibero-American Nutrition Foundation (FINUT) and the Spanish Nutrition Foundation(FEN) during 2018 and 2019, in Spain, 24.5% of boys and 26.7% of girls aged 4 years or more of the general population, present a calcium intake below the recommendations. Don't you think it's time to change this? And we are going to do it, of course, through food , taking into account once and for all that, indeed, there are many foods rich in calcium that have much more than milk.

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What happens when we have low calcium?

If you've been feeling muscle cramps lately, your hair is falling out excessively, your nails are brittle, and your teeth and bones are more fragile than usual, we could be facing hypocalcemia . Of course, the first thing you should do is consult with a specialist, to rule out other pathologies or make sure that it is a calcium deficiency. If so, you should take it very seriously, as this is vitally important. The formation and correct maintenance of our bones and teeth, the function of nerves and muscles, the state of the walls of the blood vessels, the transmission of messages between the brain and the nervous system, the constancy of the heartbeat, protection against hypertension ... As you can see, the lack of this mineral is much more dangerous than you thought.

As for the effects on our beauty, they range from hair loss to brittle nails or the appearance of stretch marks or flaccidity, due to the lack of flexibility in the skin. While these aspects are not as worrisome as those that directly affect our health, we must also monitor them.

The star foods to obtain calcium.

Once you have become aware of the fundamentals of this ally, we will tell you another important fact: the body does not produce calcium naturally . Here is the drama, and the need to acquire it through food. Therefore, without wasting time, we invite you to take note of all the foods rich in this mineral:

Dairy products, such as yogurt and cheese, or other alternatives such as tofu or soybeans, canned sardines, prawns and prawns, legumes such as chickpeas and kidney beans, or nuts such as almonds or hazelnuts, seeds such as sesame, vegetables such as broccoli, cabbage, kale, or kale, and fruits such as kiwi, orange, figs, raspberries, plums, blackberries, or avocado.

Be careful , without this vitamin, calcium is not fixed : Much attention, friend, because vitamin D (yes, the so-called "sunshine vitamin", the one that we all have low lately), is essential for calcium to be properly assimilated: " Vitamin D or calciferol has an important role in the mineralization of bones, favoring the absorption of calcium, and helping to prevent chronic diseases. The foods richest in this vitamin are fatty fish, egg yolk and dairy products, "says Sara Álvarez, founder of Reto 48 . So now you know, if you don't combine the above foods with these, we don't do anything.

Now that you know the list, you just have to put it into practice the next time you go shopping. Your body will thank you.