Calcium is one of the essential minerals for vital functions such as the production of hormones or bone formation teeth and prevention of diseases such as osteoporosis. Although it is the most abundant mineral in our body, only 20% -40% of the total calcium obtained in food is absorbed. Absorption improves with other nutrients such as vitamin D vitamin C, protein, lactose or fat.

contribute calcium to your diet

Milk and dairy products are the main source of calcium. However, other products can give us that mineral input such as leafy vegetables, legumes, nuts, soft-fish and shellfish. Keep in mind that calcium from plant origin is absorbed worse so do not overcook vegetables to avoid losing their nutrients.

Foods that contribute calcium

The foods that contribute most calcium are the dairy products. It is recommended to consume semi-skimmed milk, because it has more calcium than whole milk, less triglycerides and fewer calories. Semi-skimmed yogurts are also recommended. The cheeses provide abundant calcium although in general, they have saturated fats the Burgos cheese and the cottage cheese is lighter than the cured and semi-cured.

  • Tofu is a plant food rich in calcium, with a content 20% higher than cow’s milk.
  • Pulses Like beans, beans, lentils, or soy.
  • Fish Concrete blue fish and soft bones like salmon, herring and canned sardines.
  • Seafood Sea products such as prawns crayfish or clams
  • Nuts Like almonds, Brazil nuts, dried figs.
  • Seeds Toasted sesame seeds and flax seeds
  • Fruits Few fruits contribute calcium, among them, orange and papaya.
  • In the photo gallery, we see 12 food sources of calcium.