Calcium is by far the most abundant mineral in our body, representing between 1.5% and 2% of our body mass. Thus, a man weighing 70 kg has approximately 1 kg of calcium in his body!
To avoid a decrease in bone density and prevent the appearance of cavities or osteoporosis (a disease in which bones become weak and break easily), it is therefore necessary to have a diet rich in calcium, the most common foods. The best known and most often recommended are dairy products.
However, some people are intolerant to milk and its derivatives, which are now highly processed, and others voluntarily choose not to consume it for reasons of animal ethics. It is necessary to look for other sources rich in this mineral . In these cases, it is important to know plant sources of calcium, which although less bioavailable than calcium of animal origin due to their oxalate content, play an important role and correctly cover the body's needs and avoid deficiencies. Here are the main ones:
Where to find vegetable calcium?
White cabbage, green cabbage, broccoli, Brussels sprouts, cauliflower, spinach and even kale are good sources of calcium of plant origin, the bioavailability of which is relatively high. A generous serving of these vegetables provides as much calcium as a glass of milk. Kale in particular provides 135 mg of calcium per 100 g serving of leaves. Furthermore, these vegetables are also an excellent source of vitamin K, potassium and magnesium, cofactors necessary for calcium metabolism.
Seeds and oleaginous fruits
Among all varieties of nuts, almonds are the richest in calcium, with a content of 250 mg per 100g. Walnuts, hazelnuts and pistachios, although not at the same level as almonds, are also interesting sources of calcium. Furthermore, seeds, particularly sesame, are also very rich in calcium and consuming 5 tbsp. coffee per day you will get the same amount of calcium as with a glass of milk.
The fruits
Among fresh fruits, those with the most calcium are figs, oranges, kiwi and raspberries, which contain on average about 80 mg of calcium per serving. So, when you want to snack on something sweet between meals, dried figs, for example, are a perfect snack, since with 50 grams cover 10% of the daily requirement, estimated at 900 mg.
Cereals and legumes
Among the cereals and legumes that also contain calcium, there are oats, quinoa, white or red beans, soy, etc.
Finally, take moderate sunbathing to improve your vitamin D levels, breathe clean air and do physical activity, this will help strengthen your muscles and increase your bone mass.
