10 more calcium-rich foods than cottage cheese

Curd isn't the only calcium-rich food. The body's need for this useful mineral can be met with the help of other foods, in which there is much more calcium. This is especially important if a person cannot eat cottage cheese or does not like it.

Calcium requirement

The healthy vitality of the body and organs is largely dependent on a certain level of calcium. The work of the heart, muscles, nervous system, the production of hormones is impossible without this mineral.

Doctors recommend observing the daily intake of calcium, but without some vitamins, calcium is poorly absorbed. It is usually taken with protein foods, vitamin D. The presence of protein in food stimulates insulin levels, which, together with vitamin D, affects the absorption of calcium.

The calcium intake for an adult is up to 1000 mg per day. The norm for elderly people is slightly higher, up to 1200 mg per day.

Foods high in calcium

Familiar milk and cottage cheese may not always be suitable for nutrition for various reasons. Fortunately, there are foods that contain just as much or more calcium. Among them there are both products of animal origin and plant.

Eggshell

The calcium content in 2.5 grams of shells can be equated to 1.5 kilograms of cottage cheese. I boil the shell for several minutes, then dry it and grind it in a coffee grinder to a powder state. Every day I eat half a teaspoon or put it in ready-made main dishes, salads.

Cheese

The daily requirement of calcium is easily covered by 100 grams of any cheese, for example, Poshekhonsky or Dutch. Parmesan is the leader in calcium content. Calcium in it is up to 1200 mg, which exceeds the daily rate.

Eating such a rate per day, you can overload the body with fats, because cheese is very high in calories.

Sesame

Sesame seeds contain 900 mg of calcium per 100 grams of product. Such an amount per day is impossible to eat. Pressed sesame sweets will help get more calcium, but sugar will cause significant harm to the body.

So that calcium is absorbed from sesame seeds, the seeds are soaked and fried. This is how they get rid of phytic acid, which prevents the absorption of calcium.

Sardines

Another ideal product in terms of calcium absorption is sardines cooked in oil. From 100 grams of sardines, the body will receive 390 mg of calcium, vitamin D and protein.

Unlike cheese, sardines are not high in calories and you can eat 100-150 grams per day.

Almonds

Almond nut contains 215 mg of calcium per 100 grams of product. You can get rid of phytic acid by soaking, then the absorption of calcium will improve. It is better not to eat nuts in large quantities, they are high-calorie, hinder digestion.

Garlic

The calcium content in garlic is 380 mg per 100 grams of the product, the protein content does not exceed 6 mg. There are no restrictions on calorie intake, except for individual preferences.

Parsley

A bunch of parsley contains 130 mg of calcium, a minimum of calories, and vitamin C, which minimizes the effects of phytic acid. A bunch of parsley can be eaten in a salad, having received the calcium rate.

Cow's milk

The amount of calcium in milk does not exceed 120 mg per 100 grams. If the milk is fatty, then it should not be drunk in large quantities to avoid obesity.

Hazelnut - hazelnut

The nut contains only 114 mg of calcium, and eating a large amount is dangerous for digestion. It is advisable to combine with other foods containing calcium.

Soy beans

Boiled soy contains 102 mg of calcium per 100 grams of product. Reduces the effect of phytic acid by soaking.

What are you replacing cottage cheese with?