By Miyeilis Flores
The daily requirements of calcium They range between 700 mg and 1200 mgdepending on age and sex. From there comes the nutritional habit of including cow’s milk in food, since each cup provides 306 milligrams of calciumreaching almost 25% of daily needs. However, there are other delicious options that exceed that contribution.
According to specialized sources such as Successfully beingfoods like sardineshe tofuthe sesame seedsthe kalecertain cheeses and the yogurt They are powerful alternatives. For years, the source of calcium has been associated almost exclusively with dairy products, but today we detail options that vary flavors and textures to enrich your diet.
Daily requirements by age and sex
The amount of recommended calcium per day varies depending on the stage of life:
- Children from 1 to 3 years: 700 mg.
- Children from 4 to 8 years: 1,000 mg.
- Young people from 9 to 18 years old: 1,300 mg.
In the adult stage:
- Women from 19 to 50 years old: 1,000 mg.
- Men from 19 to 70 years old: 1,000 mg.
- Women from 51 to 70 years old: 1,200 mg.
- Adults over 70 years of age: 1,200 mg.
1. Tofu: a mineral giant
He tofu It is a food with a high concentration of calciumcontributing 861 mg per half cupwhich is equivalent to 66% of daily requirement. It is made with soybeans and, in many cases, it is added calcium sulfate to increase its firmness. Experts recommend it in plant-based eating regimens to secure contributions from selenium, zinc and iron.
2. Yogurt
A fermented dairy product rich in protein and calcium is he kefirwith a contribution of 415 milligrams per cup (32% of the Daily Value – DV). This percentage is higher than that of traditional cow’s milk, making it a key ally for digestive health and bone.
3. Kale
One of the most nutritious vegetables is kalewhich offers 402 mg per 1.5 cupsrepresenting the 30.9% of DV. In addition to its mineral contribution, it is an excellent source of fiber, vitamin C, magnesium and B vitamins.
4. Cheddar cheese
This dairy stands out with a contribution of 398 mg per two ounces (approx. 57 grams), which is equivalent to 30.6% daily value. It is a safe source of protein and vitamin Akey nutrients for strengthening immune functiongrowth and visible health.
5. Sesame seeds (Sesame)
The sesame seeds They have an amazing nutritional density: 351.2 mg per quarter cupcovering the 28% of daily requirement. They are rich in copper, thiamine and zinc. Various studies highlight its benefits for maintaining strong bonesoriginal blood pressure and stabilize the blood sugar.
Keep reading:
.Tired of yogurt? These 4 foods provide more calcium and flavor
.Sesame source of nutrients and calcium: benefits of adding them to food
Calcium for teeth and bones: scientific study indicates that cheese consumption is favorable for health