A great source of calcium is tofu, salmon and chickpeas
Calcium is the main structural material for healthy teeth and bones. To fill the shortage of calcium in the body can not only through the milk.
“The older we get, the more important health role played by the calcium, says the American dietician Brigitte Zeitlin, – This element prevents the development of osteoporosis – a disease leading to increased bone fragility”.
In addition to the integrity of bones, calcium also important for muscle function, regulation of nerve impulses and the cardiovascular system, writes Women’s Health.
The daily intake of calcium should be between 1000 to 1200 mg. In a Cup of milk contains about 300 mg of calcium. But there are other equally effective for the replenishment of calcium products.
1.Tofu. One serving of this product contains saroornagar about 860 mg of calcium, which is almost the daily norm for a human. Also tofu is rich in protein. Brigitte Zeitlin recommends you to add pieces of tofu in the salad, this dish will be both useful and satisfying.
2. Salmon. 200 g fresh salmon contains 400 mg calcium and 200 g of canned salmon 500 mg calcium. Besides, salmon is a great source of omega-3 fatty acids and vitamin D, which the body needs for full assimilation of calcium. Salmon also contains proteins.
3. Sardines. Gold in a serving of sardines contains about 430 mg of calcium. In the same way as salmon, sardines rich in omega-3 fatty acids and vitamin D.
4. Chickpeas. One Cup of chickpeas is a little more than 300 mg of calcium. Also, chickpeas contain fiber and protein.
5. Ricotta. This Italian cream cheese is a great source of not only calcium, but protein. So the cheese was tastier and contained more calcium, dietician Brigitte Zeitlin advises you eat it with fruit (blueberries, peach, pear or orange) and almonds.
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