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Ideas for...
Calcium-rich foods
When you think of foods that are rich in calcium, the first thing that probably comes to mind is milk. Although many other foods are rich in this mineral, the dairy group is indeed the food group highest in calcium content.
What does this mean? When we evaluate the calcium a food contains, it’s not only important to look at the amount but also the type of calcium (its origin) and the characteristics of the medium in which it is found (other nutrients in the food). In the case of dairy products, calcium is highly bio-available, in other words, the body assimilates it easily. This is thanks to other substances present in dairy products that promote the absorption of calcium by the intestines and ensure that calcium is correctly deposited in the bones. These substances include: vitamin D, lactose, magnesium and phosphorus.
Another possibly significant source of calcium in your diet is small fish you eat whole, for example, anchovies, small sardines, etc. If you eat the spine, you will obtain large amounts of calcium.
In short, if you need to eat a calcium-rich diet, the trick is to eat healthy and balanced meals, rich in dairy foods. Two daily portions of dairy products is the recommended amount, equal to: one glass of milk + 2 yoghurts or one glass of milk + 1 yoghurt + one cheese portion. Pregnant women and children should increase these amounts. Follow our posts and you’ll find it quite easy to do this.
