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Calcium accumulates in our body only up to the age of 15 — after that we can only lose it and fill the lost. And the older we get, the more calcium we need and the easier it is "washed out", weakening our bones and joints. The easiest solution is products rich in calcium. The daily norm for an adult - 1000 mg - is contained, for example, in three glasses of milk. But what if you don't like dairy products? We have selected some tasty alternatives for you.
Salmon
This healthy and tasty fish is rich not only in vitamin D and Omega-3 acids, but also in calcium. A standard portion contains 340 mg - a third of the daily norm!
Chia seeds
If you are concerned about the health of your intestines, you should eat these seeds more often, because they contain a lot of useful fiber. In addition, 100 grams of chia seeds contain 631 mg of calcium — two-thirds of the daily value!
Sardine
Another healthy fish that will help strengthen your bones and joints: a standard serving contains 370 mg of calcium. By the way, do not forget that just two servings of fish a week help to significantly reduce the risk of developing Alzheimer's disease.
Almond
A very useful snack that will fill the deficit of protein, useful carbohydrates, fiber and calcium. An incomplete glass of these nuts contains 320 mg of this trace element.
Greens
Spinach, cabbage, lettuce are rich not only in fiber antioxidants, but also in calcium: a bowl of green vegetables contains 200 to 400 mg of calcium. So eat a portion of this useful greens a day - and you will be beautiful and healthy!
Citrus juice
Orange, grapefruit, tangerine juice - this is 350 mg of calcium per glass. But remember that you should not get too excited about fruit juices because of the high content of natural sugar. One or two glasses a week, no more!
Dried figs
Dried fruits are an excellent substitute for the usual desserts. Useful (and not "empty", as in cookies or cakes) carbohydrates, fiber, antioxidants - and a lot of calcium. 150 grams contains 320 mg — but you should eat less, as dried fruits are very, very high in calories. And, of course, you should choose those that were prepared without the use of sugar syrup.
Chick-pea
Chickpeas and other legumes should be an important part of your daily diet. First, they are rich in useful fiber, the deficiency of which is observed in almost all adults, and secondly, they help maintain healthy blood sugar levels. And, finally, thirdly, there is a lot of calcium in chickpeas: in a standard portion - 350 mg.
Oatmeal
Half a cup of oatmeal contains about 200 mg of calcium - a great choice for breakfast!
