Calcium is a mineral that is needed for our bodies to stay healthy and protected from various diseases. One of the known sources of calcium are milk, but unfortunately not everyone can or like to consume milk.
Almost all of the calcium in our bodies accumulate in bones and teeth. Only 1 percent of all that is in the blood stream, muscle cells and other body tissues. Unfortunately calcium in the body continues to diminish with age. The activities we do, and race also greatly affects the body's calcium levels. Therefore, we need to continue to monitor the intake of calcium that our body needs met.
Calcium Food Sources
For those of you who do not like milk or have lactose intolerance condition, which is not able to absorb or digest lactose, no need to worry. The following foods are milk substitute that is also rich in calcium.
Sardines - Can be obtained in the form of fresh or baked fish. Three ounces of fish is in fact contain sufficient calcium is 325 mg. Do not put aside his bones because the bones soft on these fish also contain calcium.
Salmon - Consume 6 ounces of canned salmon can provide about 181 mg of calcium intake. Not only contains calcium, fish also contains vitamin D which can increase the absorption of food and reducing the discharge in urine.
Broccoli - Not just fish, vegetables can also contain calcium. One is broccoli. A total of 50 grams of these vegetables can provide at least 30 mg of calcium. You can make this vegetable as a snack on during working hours.
Pok choy small - Green vegetables are often served with pan-fried, it is also rich in calcium. One small cup of pok choy can contain around 75-80 mg calcium.
Tofu - better known as food containing vegetable protein, it also has a relatively high calcium content. Consumption of 100 grams tofu can give you 500 mg of calcium.
Sesame seeds - Although small and usually only used as a complement to the dish, sesame seeds contain a lot of calcium. One tablespoon of sesame seeds has 160 mg of calcium.
Almonds - Nuts are often contained in the chocolate snack, it is also has a calcium content. To obtain 35 mg of calcium, at least you can eat 15 grams of almonds.
Soymilk - For those of you who can not drink milk, soy milk can be consumed as a substitute to meet the calcium needs. For each 1 cup (243 grams) of soy milk, contains 61 mg of calcium.
Red beans - Not just the almonds, red beans also contain calcium. One cup of beans contains 78 mg of calcium. You can eat it with a variety of ways, one is by making red bean soup.
Food inhibitors Calcium Absorption
Natural foods, such as spinach, nuts, seeds, whole grains, and potatoes, can inhibit the absorption of calcium because they contain oxalic acid and phytic acid. But not to worry as it affects the overall nutritional status is quite small. Keep a habit to eat a variety of natural foods. As with the fast food that contain high salt, soda and caffeinated beverages, as well as only eating foods high in protein, these things will only make the body loses calcium deposits due to increased spending in the urine. Medicines that contain corticosteroids, smoking, stress, and lack of exercise also can inhibit the absorption of calcium.
So that the food you eat can be balanced and not be lost benefits, you'll want to rebalance the food by not eating calcium-rich foods and foods that may inhibit calcium absorption simultaneously. Because if eaten simultaneously, the result was the absorption of calcium will not be maximized. For example, if you want to eat whole wheat bread, you should not accompany it with milk or other dairy foods.
Monitor intake of calcium for our body is very important to avoid the various diseases caused by lack of calcium, such as osteoporosis. But watching the companion food is no less important. In order not to reduce or even eliminate the calcium content in it.