The Top 12 Foods With Calcium That Will Actually Make Your Health Better.

The recommended daily amount of calcium for an adult is set at 1000 mg. The maximum amount for this mineral is 2500 mg. Calcium is a mineral that is involved in nerve conduction and muscle contractions.Calcium is also important, in combination with magnesium, vitamins D and K, for the maintenance of strong bones and strong teeth. Another function of calcium is the transport of minerals to the cells.Calcium deficiency can lead to bone loss and crumbling nails. This has to do with the extraction of lime when too little calcium is supplied through the diet. It is often thought that calcium only occurs in dairy, but it is also rich in nuts, (green) vegetables and legumes. Lime is a salt form of calcium, such as calcium carbonate (limestone).|Here are the 12 foods with calcium.

foods with calcium

The Top 12 Foods With Calcium:

1. Cheese - 811 mg per 100 grams = 81% of the RDA (Recommended Dietary Allowance ) 

Gouda cheese forms a hard cheese. Cheese can only be called 'Gouds' when it has a certain weight and fat content. Originally these cheeses were only traded in Gouda. Gouda cheese is made from fats, proteins and milk salts. The fresh milk is first pasteurized. After this, starter (lactic acid bacteria) and rennet are added so that the milk starts to clump together. This creates curd, the initial stage of cheese. The cheeses are placed in a salt water bath, also known as the brine bath, so that the cheese becomes firmer in shape. This also extends the shelf life and gives the cheese its typical taste. After this process, the cheeses are allowed to mature further.

2. Sesame Seeds - 780 mg per 100 grams = 78% of the RDA

Sesame seeds are extracted from the sesame plant. A tasty and aromatic seed that has many uses.  The cultivation takes place in tropical areas, but especially in Africa, Central and South America. Sesame seeds grow in a pod. Even before the harvest, the pods start to mature and then jump open. Pods growing at the bottom of the plant ripen the fastest. It is therefore a safe estimate when to start harvesting, so as not to lose too much seed. As a solution for this, sesame plants have been grown whose pods do not 'spit' the seed.

3. Chia Seed - 613 mg per 100 grams = 61% of the RDA

Chia seed comes from a plant in the family of lip flowers. Mint, basil and thyme are well-known examples of the same family. The plant is originally from South America. Chia seeds are very small seeds, speckled in the colors brown, gray-black and white. They look a bit like poppy seeds, but are a bit bigger. In the past, chia seeds were only eaten by people in South America, mainly Mexico and Guatemala. In addition, it was an important food source for the Aztecs and they even gave chia seeds as a gift. In the 21 ecentury the seed has also become known in Europe under the name 'superfood', although some see it as bird food. Thanks to the many vitamins, minerals, fibers and omega 3, this seed is very nutritious. To benefit from these nutrients, it is best to crush chia seeds in advance with a coffee grinder.

4. Sardines - 320 mg per 100 grams = 32% of the RDA

This fish is named after the Italian island of Sardinia, where this species occurred in large numbers in the past. Sardines are very nutritious. This fish is at the start of the food chain and therefore contains few heavy metals. Sardines are usually eaten including skeleton, making it a good source of calcium. Often canned sardines come in sunflower oil. It is best to choose the variant in water, in order to keep the balance between omega 3 and 6 favorable. Sardines are naturally rich in omega

5. Shared Place:

> a. Almonds - 250 mg per 100 grams = 25% of the RDA 

Officially the almond is not a nut, but a stone fruit. It is the kernel (the nut) that we consume. This is located within a hard shell. The nuts are usually cracked for commercial sale. In some cases, the membrane is also removed by blanching. This creates a distinction between brown and white (white) almonds. The almond tree is about 4-10 meters high and blooms profusely in the spring, with beautiful pink blossoms. Almonds are grown in around 46 countries. The majority of production from the United States.

b. Flaxseed - 250 mg per 100 grams = 25% of the RDA

Flaxseed is a popular and affordable seed that is known for its positive effect in difficult bowel movements. Many people sprinkle flax seeds over a salad or use it for breakfast. It comes from the flax crop. This is an age-old plant that blooms with blue or white flowers. Most linseed comes from Canada. Around 40% of global production comes from here. The remaining cultivation takes place in countries such as China, Germany, United States and India. Flax seed is very rich in the omega 3 fatty acid alpha linolenic acid (ALA) and fiber. To benefit from these nutrients, it is best to crush flax seeds with a coffee grinder. Do this just before use, otherwise the fats in this seed will oxidize.

6.  Hazelnuts - 220 mg per 100 grams = 22% of the RDA

The hazelnut is a fruit of the hazel, a native crop that grows as a shrub throughout Western Europe. Besides humans, all kinds of animals also love hazelnuts. We only eat the core of hazelnuts. The nut is surrounded by a sturdy and hard shell that is difficult to crack. The original bush is called a wild hazel. This resembles a tree in size. In the spring the shrub blooms with small catkins. The fruits that come from here are smaller and with larger membranes. Therefore, other crops are used for commercial cultivation, which also yield more fruit. It is a bit of a patience because the bud will only give fruit after 10 years from germination.

7. Shared Place:

a. Kale - 180 mg per 100 grams = 18% of the RDA

Kale is a type of cabbage where the leaves are eaten. This makes kale unique in its kind. That is why this vegetable is also called a leaf crop. Kale can remain on the land for quite a long time. When the leaves are cut in the middle, the cabbage continues to grow. But this is rarely used for large-scale sales. A number of farms wait until the (first) frost has passed over the kale. This makes the kale less spicy and sweeter in taste because the starch is converted into sugars. Kale is mainly known for its processing into stew. This meal is so established that 'eating kale' often means the complete stew and not just the vegetables themselves.

b. Watercress - 180 mg per 100 grams = 18% of the RDA

This crop, together with broccoli, arugula and kale, among other things, belongs to the crucifix family. This plant loves water and therefore likes to grow near rivers, streams and ponds. During an extensive analysis of the Centers for Disease Control (the American RIVM) in 2014 into the nutrient density per 100 calories of fruit and vegetables, watercress emerged as the winner. Watercress is usually eaten as a salad.

8. Teff - 159 mg per 100 grams = 16% of the RDA

Teff has gained popularity as nutritious grain in recent years. It contains a small amount of gluten, but not the gluten protein to which people with celiac disease react allergically. As a result, teff has become loved as an alternative to other grains and is now also called an 'ancient grain', Teff is a light grain with a very small surface, comparable to a sugar grain. Because the grains are so small, teff cannot be peeled. As a result, the grain is immediately ground and not first stripped of the membranes (and therefore fibers). This means that teff is always whole grain. Originally the grain comes from Ethiopia, where to this day it is still widely eaten as flat, fermented, pancake-like bread.

9. Sea coral - 150 mg per 100 grams = 15% of the RDA

Grows in salt marshes along the coasts of the sea,  Can be eaten raw or cooked. Belongs to the amaranth family and is therefore not actually seaweed.

10. Soy - 140 mg per 100 grams = 14% of the RDA

The soybean is a legume that is mainly used as flour for animal feed. Only a small part is used for consumption purposes. Soy is a favorite product of many vegetarians thanks to its high protein content. Soya is used to make burgers and other meat substitutes, but it is also used in lactose-free dairy products. Tofu and tempé are two well-known products made from soy, of which tempé is the fermented variant with whole soybeans.

11. Brazil nuts - 136 mg per 100 grams = 14% of the RDA

Brazil nuts are mainly found in nut mixes and for many people they are one of the least loved nuts because of the earthy taste and the firm structure. Another name for Brazil nut is 'Brazilian nut' (Brazil nut) or 'Amazonian nut'. These names tell us everything about the original area of ​​the Brazil nut. Brazil nuts are the actual seeds of the Brazil nut tree, which grows in the Amazon region. Botanically speaking, Brazil nuts are not nuts but seeds.

12. Pistachio - 136 mg per 100 grams = 14% of the RDA

The pistachio, is a beloved nut that steals the show in all sorts of dishes thanks to its intense green color. Pistachio nuts are among the few nuts that still put us to work: we often have to remove the cap ourselves before we can eat them. The tree naturally comes from Asia, but thanks to the popular end product, pistachio trees are also grown in Europe. Pistachio nuts grow together in a sort of bunch of grapes, in a small husk. Of all nuts, pistachios contain the most carotenes, which is clearly visible in the orange color. The pistachio is relatively low in calories (compared to other nuts) and is therefore a good choice as a snack.
Bonus foods:
  • Purslane - 130 mg per 100 grams = 13% of the RDA
  • Spinach - 120 mg per 100 grams = 12% of the RDA
  • Milk - 120 mg per 100 grams = 12% of the RDA
  • Yoghurt - 120 mg per 100 grams = 12% van de ADH
  • Cottage cheese - 120 mg per 100 grams = 12% of the RDA

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