Milk is known for its high calcium content. However, not only milk, there are various foods that contain calcium which is also good for maintaining healthy bones and teeth. In addition to bones, calcium is also good for maintaining muscle, nerve, and heart function.
Calcium is a mineral that the body needs for the growth and maintenance of bones and teeth. In addition, calcium is also needed to support nervous system function, muscle contraction, and blood clotting.
Adults need about 1,000 mg of calcium per day. Meanwhile, the elderly aged over 50 years need about 1,200 mg of calcium per day. If calcium needs are not met, the risk of calcium deficiency can occur.
A person who has a calcium deficiency will be prone to health problems, such as osteoporosis and rickets. In children, lack of calcium intake can cause stunted growth and development.
Variety of Foods Containing Calcium
The following is a list of calcium-containing foods that you need to know:
1. Sardines
Sardines are one of the foods with high calcium content. Besides being rich in calcium, sardines also contain protein and omega-3 which are good for maintaining a healthy heart, brain, and skin.
Therefore, to meet calcium intake, you can add sardines to your daily menu.
2. Salmon
Another type of fish that also contains high calcium is salmon. Salmon contains about 40 mg of calcium. Salmon not only contains calcium, but also contains vitamin D which can increase calcium absorption in the body.
3. Broccoli
Broccoli is one type of green vegetable that is known to be very good for health. In 50 grams of broccoli, there are about 30 mg of calcium.
You can consume this calcium-containing food as a snack by boiling it first. However, keep in mind not to boil it too long so that the vitamin and mineral content in it is still maintained.
4. Pakcoy
Pakcoy is a vegetable that is high in calcium, magnesium, and vitamin K. You can benefit from this calcium-containing food by sautéing, steaming, or boiling it.
5. Spinach
One small bowl of cooked spinach can meet 25 percent of your daily calcium needs. Besides calcium, spinach is also rich in iron, vitamin C, and fiber which are good for your health.
6. Tofu
Tofu has long been known as a source of protein. Not only that, tofu also includes foods that contain calcium which is good for the body. In one small bowl or the equivalent of 260 grams of tofu, contained at least 832 mg.
7. Sesame seeds
Although small in size and often used as a food sprinkling, sesame seeds have a high calcium content. In one tablespoon or the equivalent of 9 grams of sesame seeds contains 160 mg of calcium.
8. Almond nut
Among several types of nuts, almonds are the highest source of calcium. In 15 grams of almonds, there are 40 mg of calcium that you can get.
Calcium Absorption Inhibitor Foods
You can get a variety of nutrients, including calcium, by eating some of the foods above. However, there are several types of foods that can inhibit the absorption of calcium in the body, including:
Foods that contain oxalates
Besides being rich in calcium, spinach and tofu are also high in oxalic acid. Excess levels of oxalic acid in the body can inhibit the absorption of minerals, including calcium.
Therefore, even though spinach and tofu are foods that contain calcium, you are not advised to consume them in excess.
Foods high in salt
Eating foods with high salt content in excess, can cause more calcium to be excreted through the kidneys. A study says that someone who has a habit of eating salty foods is more at risk of developing osteoporosis.
In addition to inhibiting calcium absorption, excessive consumption of foods containing high salt can increase the risk of hypertension and cardiovascular disease.
Caffeinated food and drinks
Caffeine-based foods, such as chocolate, coffee, and tea, should not be consumed in excess. The results showed that consuming too much caffeine could have an impact on reduced bone density in postmenopausal women.
Therefore, you should avoid consuming foods containing caffeine to maintain bone health.
You can fulfill your daily calcium needs by eating foods containing calcium and of course drinking milk. This is important to do to prevent health problems due to calcium deficiency.
If you experience symptoms of calcium deficiency, such as tingling, muscle aches, fatigue, or brittle bones, try to see a doctor. In addition to providing appropriate treatment, the doctor can provide a list of calcium-containing foods that you can consume according to your condition.