Calcium is an essential mineral for our body it helps us keep our bones strong. This mineral is present in many foods, not just milk and yogurt. Therefore, we should know which ones provide us with calcium and how much we need per day.
Why do we need to take calcium?
Taking calcium is necessary not only to keep our bones and teeth healthy and strong, but also so that the body can carry out certain basic functions. The Organization of Consumers and Users (OCU) explains that among these functions are blood clotting, sending and receiving nerve signals, and muscle contraction and relaxation.
The OCU indicates that calcium is necessary for the body because thanks to it a normal heart rhythm can be maintained, in addition to the fact that it also has a important role in the secretion of hormones and other chemicals. For this to be possible, we must reach a minimum daily requirement.
The amount of calcium depending on age
Depending on the stage of life in which we are, the minimum calcium requirements per day will be different. Therefore, we are going to see how much calcium is adequate for babies, children, adolescents, adults and the elderly. These are the data on calcium that is recommended, according to the OCU:
- Babies up to 6 months: 200 mg.
- Babies from 7 months to 1 year: 260 mg.
- Children from 1 to 3 years: 480 mg.
- Children from 4 to 10 years old: 800 mg.
- Adolescents from 11 to 17 years old: 1150 mg.
- Adults 18-24 years: 1000 mg.
- Adults over 25 years: 950 mg.
Women who are pregnant, in principle, do not have to increase the recommended calcium intake if they are healthy and everything is fine. However, depending on the needs of each person, it will be the doctor who decides whether to increase that minimum daily intake or not.
On the other hand, older people should meet their calcium needs that your body needs daily. They are at an age where there is a high risk of osteoporosis and other diseases.
What foods are rich in calcium?
We already know how much calcium we need per day, according to the OCU, depending on the stage of life in which we are. But What foods can provide us with all that calcium to reach our minimum daily requirements? Well, not only milk and yogurts give us calcium, there are more options.
According to University of Navarra Clinic (CUN), cheeses are an excellent source of calciumIn fact, they are foods that provide a large amount of this mineral. Roquefort or Emmental cheese (100 grams) provides up to 850 mg of calcium, and fresh Manchego cheese about 470 mg of calcium.
Also the sardines in oil provide up to 400 mg of calcium, not to mention the almonds and hazelnuts (240 mg / calcium) or the crayfish, prawns and prawns (220 mg / calcium). From here there are many foods that are rich in calcium, but the amount of this mineral is less.
Contrary to what we think, milk only has 130 mg of calcium and yogurt between 180 and 127 mg. Also, there are other options such as pistachios, chickpeas, dried figs, spinach, olives, lentils, and white beans that also provide calcium, although in smaller amounts.
A healthy and varied diet should contain these foods that allow us to reach the calcium we need daily. Let’s remember that not only this is important to be well now. Cavities, bone weakness or hair loss may occur in the future due to a diet low in calcium..