Daily calcium intake is important for keeping teeth and bones strong, as well as for improving muscle contraction, heart rate and reducing irritation, for example. Discover other benefits of this mineral in: calcium.
Thus, during the day, it is recommended to take about 1300 mg of calcium daily between the ages of 9 and 18, due to the growth and development of the bones, while in adulthood the recommended dose is 1000 mg a day, which for restricted vegetarians such as vegans, are much harder to reach.
- However.
- Calcium does not need to be ingested only in the form of milk or dairy products.
- Such as cheese and yogurt.
- Especially for patients with lactose intolerance or irritable bowel syndrome.
- For example.
- And there are other foods that.
- When ingested in the right amounts.
- Are able to provide daily amounts of calcium such as almonds.
- See how to use almond for osteoporosis in: 5 benefits for almond health.
Some good examples of calcium-free foods that do not contain milk include:
332 magnesium
Generally, there is a loss of calcium in the cooking water, so it is important to use as little water as possible when preparing these foods to ensure that calcium is preserved, however spinach or beans, for example, should be scalded. and the first water should be distributed to remove a substance called oxalate, which reduces the body’s ability to absorb calcium.
In addition to these foods, there are other ways to eat lactose-free calcium through calcium-fortified foods that are available in supermarkets, such as soy yogurt, biscuits, cereals or bread, or the use of dietary supplements recommended by nutritionists. Calcium-rich foods are caruru, see the benefits here.
Watch this video to learn more about other calcium-rich foods and how to use them correctly:
A good example of a menu with calcium-rich but milk-free foods, capable of reaching the recommended calcium doses for an adult, is:
This menu contains about 1100 mg of calcium and is therefore sufficient to reach the recommended daily doses of calcium for adults, however, the menu can be adapted to the preferences of each person, replacing the food, taking as reference the table above.
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