Foods that contain calcium, should not be subjected to heat treatment.
Milk is not the only source of calcium.
In some products it is much more and digest it better.
Talking milk — mean calcium. However, not only dairy products are a source of this important trace mineral. In some quite unexpected vegetables him even more. Diversity of the diet you can easily consume the required 1000 mg of calcium a day, but not drinking a single glass of milk. By the way, 100 grams of milk contains 120 mg calcium, while in the solid cheese can be up to 500 mg.
Spinach
100 grams of spinach 140 mg of calcium and is better absorbed than fresh greens, and the last heat treatment. It is best to extinguish it with oil or sour cream to use as a useful garnish for fish. In addition to the valuable calcium, spinach contains many other minerals, including, potassium and magnesium, making it an ideal product to normalize blood pressure and strengthen the cardiovascular system.
Brussels sprouts, broccoli
100 grams of these vegetables contains 200 mg of calcium. Add to this the powerful antioxidant, prolongs youth and beauty of the skin and you definitely want to include it in the weekly diet. Best calcium from Kale is absorbed when eaten fresh. By the way, in Beijing, color this precious element is not much less. Just one serving of coleslaw on the calcium content equal to 3 cups of milk or 150 grams of cheese, and calories it is much less.
Almonds
Nuts are generally rich in micronutrients, including calcium. Besides, they do contain fat, aiding in its absorption. But only up to certain limits, because the excess fat leads to the opposite process. In this regard, the almond has the perfect ratio of all the 250 mg of calcium from 100 grams of nuts will be absorbed by your body. And to make it easier to remove the peel from the fresh nut, put it for half an hour in warm water.
Wheat bran
In 100 grams of bran as much as 900 mg of calcium. That is, you need to eat a serving of this product to fully cover the daily requirement of trace elements. Bran can be added to morning oatmeal, yogurt, salad, bread baking, pancakes. By the way, wheat flour has almost no calcium, so do not attempt to replace the bran product of fine grinding.
Sesame
100 grams of sesame seeds is 1 gram of calcium! Generously add them to any dish, from salads to desserts, as well as consume in the form of tahini — sesame paste. Tired of seeds? Drink sesame oil, which needs about 35 ml per day, since all the useful properties of the whole product there are in a concentrated form.
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