Calcium, which is the most abundant mineral salt in the body, is essential for the health of our teeth and bones. But it is also essential for the proper functioning of all cells in the body, blood clotting, kidney functions and other enzymatic functions. 

Did you know ? 
Calcium represents 2% of the body mass. 
The recommended daily nutritional intake depends on our age: 1 adult between 19 and 50 years old should consume 1000 mg of calcium. 

What are the 5 calcium rich foods to eat?  


1. Almonds 
You can eat almonds as a starter in a salad, as a main course in your meat or fish, and in your desserts. You can also take  a handful of almonds as a snack. 
Almonds are an excellent nutritional choice: they contain many minerals, monounsaturated fatty acids, phytosterols,  protein, vitamins and fiber. 

30 g of almonds = 25 almonds provide 70 g of calcium. 


2. Spinach 
Spinach certainly contains a lot of iron but also we must not forget the calcium they contain! 
Try to eat them cooked rather than raw: when boiled, they provide more vitamins and nutrients. 

125 g of cooked spinach = 1/2 cup provides 129 mg of calcium.  
 

3. Cheese 
Cheese contains many vitamins (vitamin A, B2, B12…) and minerals such as phosphorus and calcium.

There are a multitude of varieties of cheese  : soft, firm cheeses ...

Always choose your cheese based on its fat content  : try to minimize it  ! For example, cottage cheese, which is low in fat, has a very important source of calcium.

Cheddar and mozzarella are also great sources of calcium.

30 g of cheddar cheese provides 215 mg of calcium.

The firmer your cheese is, the more calcium it will contain.

4. soybeans 
Soybeans are considered a seed just like rice, wheat, millet and barley. Today, culinary usage presents soybeans (also known as soybeans) in different forms such as milk, flour, in sauce ...

If you want to use an alternative to cow's milk, you can use soy milk. People who are lactose intolerant use this type of milk.

250 ml of soy milk (= 1 cup) provide 350 mg of calcium.

Tofu, which has a high content of vegetable proteins, provides a high calcium intake.

100 g of tofu provides 350 mg of calcium.

 

5. Yogurt 

It was first used as a medicine to treat intestinal problems. It was only after WWII  World, that yogurt is becoming the food as we know it today.

It is true that yogurt contains bacteria which have the ability to survive in the intestine and therefore provide many health benefits.  : for example  : relief of symptoms of ulcerative colitis or decrease in diarrhea - after taking antibiotics.

Yogurt is a good source of calcium  :

175 g of yogurt provides 300 mg of calcium.

Now you have no more excuses for not consuming enough calcium!