What is calcium?

Calcium is the main component of bones and teeth. It can help regulate heartbeat and muscle contraction, maintain normal nerve induction, and prevent aging and treat constipation. Foods rich in calcium include milk, fish (eat with bones), eggs, green vegetables, beans and legume products.

Recommended daily intake The recommended daily intake for adults is 600 mg, and for pregnant and lactating women, it should be increased to 1200 mg.

Intake and problems

Lack of Vitamin D, excessive intake of magnesium and phosphorus, and sugar diets will hinder calcium absorption. Pregnant women and developing young people should absorb more calcium.

Foods Rich in Calcium

 
species
content
Dairy products
A cup of skimmed milk
550 mg
 
A cup of cheese
270 mg
 
Half a cup of cottage cheese
160 mg
Fishes
Sardines (with bones) 3.5 oz
400 mg
 
Salmon with bone 3oz
160 mg
Fruits and vegetables
A glass of kale
350 mg
 
Orange one
50 mg
Nuts
Almonds two ounces
130 mg
Soy products
Tofu 3.5 oz
120 mg
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