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For strong bones and healthy teeth: foods rich in calcium

Для крепких костей и здоровых зубов: продукты, богатые кальциемThese products calcium more than milk.

It is well known that calcium is needed for healthy teeth and bones. In addition, it helps regulate the nervous system and blood clotting.

This is especially important mineral for women, because it is responsible for strong and shiny nails and luxurious hair.

So, if you have an intolerance to dairy products, this does not mean that you are condemned.

Justice to prevail and get required portion of calcium, experts in the field of healthy nutrition is recommended to include in the diet of tofu.

So, in one Cup contains 861 mg of the mineral, the calories of the product is less than 200 calories. For those who don’t perceive dairy products, doctors recommend to eat ricotta.

This cheese is prepared from milk whey, and therefore easier to digest. It should be noted that the calcium it contains, no less than in milk. So, a Cup of cheese is about 380 mg of the mineral. By the way, ricotta is a great food for snacking.

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Not everyone is familiar with the nut, as the nut. However, it should be noted that to include it in the diet all the same is: 1.5 cups of nuts contains 315 mg of calcium, about 30 grams of fiber and 10 grams of protein. In General, if you decide to go on a diet, the chickpea is the product that will help to lose weight and it is great to saturate the body (vitamins included).

Also, do not ignore the consumption of fresh salmon. 17 g contains 340 mg of calcium. We have already noted that this fish is an excellent source of omega-3 fats and vitamin D, which in turn, helps calcium to be absorbed. As well as the positive impact fish has on the heart.

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Let’s not forget about the sardines. 85 g contains 370 mg of calcium. In addition, it contains omega-3 fatty acids and vitamin D. If you still thinking what to cook salad, you should think about this ingredient. And tasty, and useful.

And finally, another source of calcium is leafy greens such as Chinese cabbage, broccoli. It will help to keep the figure slender, and most importantly — have a positive impact on health.

It can be used in salads, smoothies or as a garnish for dishes of sardines and salmon.

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