Calcium sources
Briefly calcium is a prerequisite for a healthy life because the body does not produce adequate amounts of calcium. And must protect yourself from calcium is calcium deficiency has daily by the hair and skin, nails and sweat, urine and feces and can replace calcium lost to obtain a sufficient calcium.
Sources of calcium for your body
• Cheese is one of the most well-known multi its benefits to the body foods, although they contain fat, cholesterol and sodium, but ranks first on the list of foods rich in calcium element can not be compared to anything else
• In addition it also contains protein, vitamin A and vitamin B-12 and these vitamins raise the performance of the immune system and energy levels in the body and the intervention of cheese in many dishes and recipes can be used as part of a diet to add a different flavor to meals diet but watch out for not a lot of cheese so as not to increase weight as they contain fat and cholesterol.
• Sardines sardines is the next item on the list after the cheese, although it is not a priority in the purchase when shopping, it can be added as a kind of appetizer or as an ingredient with the soup to get calcium and other minerals.
• Sardines also contain omega-3, which for many has been the largest of calcium importance of being prevents cancer and improves heart function and reduces inflammation in general, and the addition of omega-3 there is too much protein to build muscle and the feeling of satiety and fullness after meals for as long as possible. Sardine pizza is a good choice, or enter it in the side dishes, but it is difficult to eat on its own separate meal because of its small size and strong taste does not address large amounts in a little of it provides calcium necessary for your body.
• Tofu 100 grams of tofu gives you one-third of the daily need of calcium, an important source of vegetable protein because it contains similar to that found with meat protein so you can replace meat Baltvuo in many special recipes for vegetarians. As tofu contain a large amount of iron
• Sexy male that made from soybean tofu every ounces of it contain greater than existing calcium in ounces of soy that tofu manufacturing process in which calcium Kbertiat enters to give it shape known him represents tofu 35% of the required daily intake of the element calcium.
• Almonds contain almonds and other types of nuts on a large amount of elemental calcium therefore comes on top of calcium rich foods on our list, but many people do not know that. Almond also contains fiber and healthy fats, making it an important addition to the work of a full meal or use Kmslaat or snacks when you feel hungry between meals.
• Almonds tops the list of nuts containing calcium, such as walnuts, hazelnuts, pistachios, but to a lesser degree of almonds. A handful of almonds as a snack provides you with protein and fiber is also working to curb the appetite until the next meal.
• Cabbage Green Cabbage Green came first for vegetables leafy Kalfatt spinach including addition of calcium and it must be increased interest in your diet if you do not do and contain green cabbage on the fiber and vitamin A Lucy, one of the natural vegetable low fat and sodium you can diversify between them and other vegetables when you follow the diet.
• Cabbage also helps rid the body of harmful substances and toxins, preferably taken in the spring and summer months, leafy vegetables you can use it as a decoration for many dishes Bajani give taste different from other vegetables to take advantage of the many private health benefits of calcium.
• Figs figs from calcium-rich fruits, dried figs contains calcium, potassium, fiber and sugars elements at a higher rate than normal figs, thanks to fit on the element potassium Ovaltine known for its ability to reduce high blood pressure, and the fiber in it is working to improve the digestive process and maintain a healthy weight.
• But be aware that the dried figs and dried fruits all contain a higher proportion of sugars which can eventually turn into fat. You can add dried figs to salads or used snacks can be carried anywhere.
• Watercress Watercress comes next in rank after the spinach and turnip but for calcium is highest; so we advise you to start adding watercress to your dishes since the day.
• Watercress a leafy vegetable known its proximity to fiber, protein and other important minerals such as magnesium and potassium as well as vitamin A Lucy Alamadadan antioxidant can use watercress Katsian kale or spinach salad or to decorate many main dishes because of its shape to look attractive.
• Turnip You have heard about the benefits of kale health, including calcium, it also contains some protein and minerals such as magnesium, potassium, calcium, fiber and iron, like other members of vegetables crusade it known its benefits in the prevention of cancer. Kale can be used in recipes such as spinach or as a basis for salads or green porridge.
• Milk of the oldest and most popular sources to get calcium and vitamin D, but not the best as we have stated there are rich foods at a higher rate of calcium. Milk is also a good source of protein next to vitamin D has been associated with building muscle and help you lose weight and reduce the level of cholesterol.
• But you must make sure there is an allergy to lactose and you can be sure of its benefits to stop eating for a week and then go back and observe the effect on the digestion. Can have a cup of milk between meals, or used in cooking or baking to increase the proportion of calcium in the body.
• Yogurt milk calcium contain but by less than the milk in addition to protein and vitamin B-12, which works to strengthen the nerves yogurt also contains probiotics which is kind of a great many health benefits of micro-bacteria, and there are certain types supported by the largest of probiotics quantity but even ordinary yogurt contains ratio a good out of probiotics bacteria that aid in digestion and preventing chronic digestive problems, then weight loss and euphoria.
• Chinese cabbage commercially known Balbok Chui 100 grams of Chinese cabbage gives you more than you need ten of calcium Like the ordinary cabbage contains a set of Aalvitaminac a Lucy helps the immune lifted as it is almost fat-free and contains a small percentage of sodium. It can be used either side, or enter it in many of the recipes in different shapes and ways dish
• Soy Soy is one of the effective ways to raise the level of calcium in the body, more than any other type of pulses in addition to protein and fiber, making it the preferred choice in the health of any diet.
• But it is worth pointing to the optimal way to cook them a roasting or baking but when you lose a lot of boiling components and food benefits. And the results of Oktherfalbh you can set it up with tofu but be aware that the soy all contain phytic acid, which affects negatively on the process of digestion products. To increase what you get from the calcium you can cook them and other legumes, such as beans, lentils or eaten in raw or processed, such as tofu.
• Spinach due to multiple health benefits have made lists of healthy foods is always tops, Valsbank gives you 10% of your need for the element calcium per 100 gm. You can easily deal with these 100 gm in salad or green soup Among those benefits, which is famous for its spinach is to contain a range of vitamins and minerals that reduce the acidic body, and act as an antioxidant and reduce inflammation as well as to contain the protein and fiber.
• Okra one foods that contain calcium rose to be reckoned with, okra, despite being a food is a favorite among many people that it is rich in vitamins and important minerals and fiber for the body, so should not be overlooked there are several recipes for the submission of a basic meal or an extra ingredient to other dishes.
• The sun by the roundabout seeds of a good percentage of calcium, protein and fiber element that can give you a feeling of fullness in the non-meal times. These seeds also contain installed in 51% of fat, including 82% healthy fats, both mono-unsaturated or many. Besides the presence of elements such as magnesium, potassium, selenium Btamha crispy and like the coconut makes them unwelcome in your diet. You can be addressed as a snack or entertainers and when purchased equipped sure to type the acquisition of non-salted to maintain moderate levels of Sodam body.
• Sesame seeds known as sesame seeds Btamha delicious and light texture, so we find in a lot of varieties but what Atarafh is that a tablespoon of sesame gives you 88 mg of calcium and it is great for many minerals and nutrients such as copper, magnesium, manganese, iron and fiber source. Tablespoon sesame containing 88 mg of calcium and 52 calories, equivalent to 9% of the body's need for calcium per day.
• ORANGES known for its vitamin C, which strengthens the immune system, but also an amazing source of calcium source.
• It's good to start your day with a glass of orange juice. Orange and one containing 60 mg Kalssbaum and 62 calories which is equivalent to 6% of the body's daily need for calcium element.
• Grain quinoa is considered quinoa on a large scale a grain types, but actually kind of seeds, which are very important for calcium In addition to its benefits to the bones Falcinwa known for its ability to increase the degree of endurance and speed healing and relieve migraine headaches is an animal source.
• Cup of quinoa contains 80 mg calcium 626 calories, equivalent to 8% of the body need two days of elemental calcium.
• Shea Shea seeds seeds known health benefits handed down since ancient times and with the succession of generations, such as lowering blood pressure and assist in weight loss and reduction of arthritis and other addition to being a source of calcium.
• Tablespoon of shea seeds contain up to 80 mg of calcium and 70 calories, equivalent to 8% of the required daily intake of calcium.
• Oatmeal is full of vitamins, minerals and fiber that make a healthy breakfast and fatty together if you do not like its taste alone can add cinnamon or berries.
• 3/4 cup of oatmeal contains 20 mg of calcium and 124 calories, the equivalent of 2% of the required daily intake of calcium.
• White beans white beans are considered a rich source of fiber and folic acid and many essential vitamins being varied and delicious can be addressed more than one way
• Half a cup of beans contains 100 mg of calcium and 125 calories, which is equivalent to 10% of the body need calcium.
• Swiss cheese cheese, yogurt and other dairy products and other vital source of calcium and a major, and Swiss cheese in the forefront as a slice of it contains 220 mg of calcium and 106 calories, equivalent to 22% of the body's need for calcium per day
• Salmon is a healthy alternative to meat Ahamoa It is also a source of calcium and vitamin B-12 and a half slice of it the size of 154 mg contain 20 mg calcium 280 calories, equivalent to 2% of the required daily intake of calcium.
• So it is good for the heart, bones and prevention of cancer and meal and increase cognitive function and improve skin and hair health.
• Green kale green kale enjoyed vitamin A, iron, calcium and many other Annasralgmaiah cup of boiled kale contains 200 mg of calcium and 32 mg magnesium, which helps in calcium absorption fine equivalent to 20% of the body's daily need for calcium.
• Broccoli for a balanced diet and healthy indispensable Crusader vegetables such as broccoli, it contains a high content of calcium and vitamin K for the prevention of osteoporosis and cardiovascular safety Zguet and strengthen the immune system.
• Cup of raw broccoli contains 74 mg of calcium and 25 calories and is equivalent to 7% of the required daily intake of calcium.
• Flaxseed-rich foods a health benefits for the body and that can be introduced to the dishes in many ways in salads or juice or soup tablespoon of flaxseed containing 30 mg of calcium and 35 calories, equivalent to 3% of the required daily intake of calcium.
• Herring like all other types of fish contain herring fat health, vitamins and minerals, calcium Fsharig of herring weighing 143 ounces contains 110 mg of calcium by 11% of the average daily need the body of calcium.
• The protein found out works to build muscle growth in addition to its benefits in improving heart function and reduce cholesterol.
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