Calcium is an essential mineral to improve bone and dental structure, improve muscle strength and contraction, aid the blood clotting process and maintain blood pH balance. Therefore, it is important that calcium-rich foods are included in the diet, the ideal daily amount recommended by the nutritionist.
Some of the main calcium-rich foods are milk, cheese, spinach, sardines and broccoli, for example. People with osteoporosis, or with a family history of osteoporosis, should have a calcium-rich diet, as well as children and women in menopause, to avoid problems related to hormonal changes and calcium absorption.
- Calcium-rich foods should be consumed daily so that all metabolic processes can develop properly.
- Some of the main calcium-rich foods of animal and plant origin are:.
Enriched foods are an excellent alternative to increasing calcium intake, especially when calcium-containing foods do not enter the daily diet. In addition to milk and dairy products, there are other calcium-rich foods such as almonds, peanuts and sardines, for example. See a list of calcium-rich foods without milk.
The World Health Organization’s recommendation is that daily intake reaches 1000 mg per day for healthy adults, but this value may vary depending on the person’s age, lifestyle and family history, for example.
Calcium supplementation is recommended in particular cases of deficiency or disease and should be prescribed and guided by an endocrinologist, orthopedist or nutritionist. See an example supplement for osteoporosis in: Calcium and Vitamin D supplement.
When calcium intake does not meet the daily recommendation, there may be, in the long term, the occurrence of certain symptoms, such as weak bones, dental tenderness, irritability and cramps, for example, it is important to see your doctor so that a calcium deficiency and a supplement or dietary adjustment may be indicated. Recognizes the symptoms of calcium withdrawal.