Diet food is one of the indispensable minerals for necessary functions such as the production of hormones, or the formation of bones, teeth and the prevention of diseases such as osteoporosis . Although it is the most abundant mineral in our body, only together with 20% -40% of the quantity calcium obtained in food is absorbed. Absorption improves taking into account, adding diet food nutrients such as vitamin D, vitamin C, protein, lactose or fat.
Milk and dairy products are the main source of calcium. However, there are attachment products that can meet the expense of us that mineral contribution such as green leafy vegetables, legumes, nuts, soft-spined fish and shellfish. Keep in mind that the calcium of vegetable heritage is absorbed worse, therefore realize not overcook the vegetables to avoid losing their nutrients.
Foods that have enough maintenance calcium
· Dairy The diet foods that contribute the most calcium are the milk products. It is recommended to consume semi or skim milk, because it has more calcium than similar milk, less triglycerides and fewer calories. Semi or skim yogurts are as well as recommended. Cheeses present profusion of calcium but generally have saturated fats, burgos cheese and cottage cheese are lighter than cured and semi-cured.
- Tofu is a vegetable food wealthy in calcium, considering a content 20% anew cow’s milk.
- Green leaf vegetables . Broccoli, Chinese cabbage, kale or spinach are add-on vegetable sources of calcium.
- Legumes Like beans, beans, lentils, or soy.
- Fish Specifically the blue fish and soft bones such as salmon, herring and canned sardines.
- Seafood Seafood such as prawns, Norway lobster or clams.
- Dried fruits Like almonds, Brazil nuts, dried figs.
- Seeds Seeds roasted sesame seeds and flax seeds.
· Fruits Few fruits find the maintenance for calcium, along surrounded by them, tawny and papaya stand out.