Calcium is the mineral responsible for maintaining healthy bones and teeth. The daily allowance of calcium for people under the age of 50 is one gram, but the older a person gets, the more his or her body needs strengthening. In a conversation with RIA Novosti nutritionist Elena Baikova named products that are useful for the health of bones and the body as a whole due to their amino acids and vitamins content.
Legumes and nuts.
Among them are beans, peas and chickpeas. The latter can be used as an addition to salads. Calcium-rich chickpeas are also considered a muscle mass booster. Among nuts are pistachios and almonds.
2. Cereals
Buckwheat, oatmeal and barley cereals.
3. Chia seeds.
A small serving as a salad dressing contains almost half the daily calcium allowance.
Spinach
Keep in mind, however, that calcium from spinach is harder to absorb than minerals from the same dairy products. Other calcium-rich vegetables include bell peppers, Brussels sprouts, and asparagus.
5. Fish and seafood
From fish, it is recommended to choose mackerel, salmon and sardine, and from seafood, clams and calamari.
6. Garlic
One hundred grams of garlic contains almost 20 percent of the daily allowance of calcium.
7. Dairy products
According to the expert, a small slice of cheese can replace a pitcher of milk in terms of the amount of minerals needed. Cottage cheese and kefir are also rich in calcium.
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