Calcium is a mineral needed not only to maintain optimal health, bones and teeth but also helps in the clotting process, supports the function of nerves and muscles in the body.
Dairy foods are many choices for calcium supplements. However, for vegetarians and those who are lactose intolerant body, the 5 foods below will help better calcium load:
Kale
Kale contains many essential nutrients, especially calcium. One cup of kale 90 mg calcium supplements help or a kale salad contains 315 mg of calcium, more than the amount of calcium in a glass of cow's milk. In addition to calcium, kale is rich in manganese and phosphorus - important mineral 2 strengthens bones.
Spinach (spinach)
A cup of spinach contains nearly 245 mg of calcium, or 24.5% of calcium that the body needs to absorb every day. Besides, eating spinach also helps recharge 84% of manganese that your body needs every day to support the normal development of bone structure and membrane joints.
Vegetable basket
basket containing 2 cups of vegetables to 452.2 mg of calcium, almost 90% of the body needs calcium every day. In addition, improvements are also rich in vitamin B6 basketball, folic acid reduces homocysteine concentrations - hurting amino acid structure of the bone. You can make smoothies or steamed vegetables from a basket with lemon juice, olive oil, pure, honey, cumin and salt.
Sesame seeds
1/4 cup sesame seeds just loaded 351 mg Calcium also helps the body. Sesame seeds can be used to sprinkle on dishes Salaf and tahini sauce or served with whole-grain toast.
Organic yogurt
in 1 cup organic yogurt to 447.4 mg of calcium, ie 45% of the body needs calcium every day. Sources of phosphorus in organic milk also helps the formation and regeneration of bones, teeth.
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