You can replenish calcium in the body without drinking milk.
Calcium — very important substance for our body. It is useful not only for teeth, bones and joints, but also for muscles, cardiovascular and nervous systems.
Calcium — the mineral that is most present in our body. Its amount is almost 2% of the total weight of a person. Calcium is necessary for: maintaining healthy bones, contraction and relaxation of blood vessels; muscle contractions; transmission of nerve impulses; secretion of hormones.
Calcium metabolism occurs with the participation of other nutrients: protein and vitamin D. Without them, you can suffer from calcium deficiency, even formally covering its norm. To do this, you should consume enough protein, as well as spend more time in the sun or choose foods rich in vitamin D.
One of the richest sources of calcium is dairy products, but not everyone can consume it regularly due to lactose intolerance , allergies to milk protein.
It is possible to replenish calcium reserves in the body without the use of milk. For example, with these few products.
1. Eggshell.
One eggshell contains 2 g of calcium. Half a teaspoon of ground eggshell covers the daily requirement for dietary (i.e. consumed with food) calcium. For comparison: it would take 1.2 kg of cottage cheese.
At the same time, due to the content of soluble matrix proteins, calcium from the shell is perfectly absorbed by the body.
To prepare the powder, wash the shell well. Then boil it for 5 minutes to kill possible bacteria, dry it and grind it in a coffee grinder to a state of flour. Use half a teaspoon per day, for example, add to prepared meals.
2. Parmesan.
The leader in the amount of calcium among all dairy products — parmesan cheese. 100 g of the product contains 1184 mg of calcium — more than the daily allowance. At the same time, it contains a lot of protein (38 g per 100 g of product) and 0.95 µg of vitamin D.
However, we must remember that cheese — it is a fairly high-calorie product, rich in saturated fats.
3. Sesame.
100 g of these small seeds contain 975 mg of calcium and 17.7 g of protein. This is almost one and a half daily norms of calcium for an adult. No one forces you to eat sesame with spoons, just add it to salads, cereals or pastries.
Sesame seeds are recommended to be soaked for several hours before consumption and then lightly roasted to improve the taste and get rid of phytic acid, which interferes with calcium absorption.
4. Sardines.
Canned sardines are eaten with bones, so they have a lot of calcium: 382 mg per 100 g of product. They also contain 24.6 g of protein and 6.8 mcg of vitamin D (68% of the daily value). And although there is much less calcium in sardines than in the same sesame, it will be better absorbed due to vitamin D.
5. Tofu
This soybean product is one of the richest sources of calcium among plant foods. Even half a cup of tofu can provide up to 861 mg of calcium. It is made from curdled soy milk and is quite low in calories.
It is also gluten-free, making it an ideal choice even for those on a restrictive diet.
Except important for bones, tofu contains protein, potassium, zinc and selenium.