Calcium-rich foods for strong bones and teeth

If you want to have strong bones and teeth , diet plays a key role. The calcium is an essential mineral for our bones and teeth and it is absorbed by other minerals such as phosphorus and magnesium and vitamin D .

Diets rich in trans fats and sugars increase the elimination of calcium from our body. In addition, foods rich in sodium and potassium, medications, alcohol and excessive consumption of tea and coffee along with meals hinder the absorption of calcium. Practicing moderate sport, on the other hand, favors the absorption of this macromineral.

To promote the correct absorption of calcium, it is recommended to take between twice 500 mg throughout the day, rather than taking the 1000 mg that is recommended daily in a single meal. To give you a practical idea, 30 g of sesame seeds contain 300 mg of calcium, 85 g of beans contain about 125 mg or 50 g of hemp seeds provide us with 90 mg of calcium.

To keep your bones strong and healthy, avoid osteoporosis and other bone problems, we recommend that you incorporate these foods into your diet throughout the week to avoid deficiencies and their complications.

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Foods rich in calcium

The calcium is essential for bone formation. This macromineral is also necessary for the absorption of Vitamin B12 and is important to perform a multitude of functions in our body. We find it in:

Legumes : carob, beans, lupins, peas, chickpeas, lentils
Vegetables : broccoli, dandelion, collard greens, asparagus, sweet potato, thistle, purslane, coriander, turnips, watercress, kohlrabi, celery, chard, cabbage, leek, kelp.
Whole grain cereals : amaranth, quinoa, oats, rye, barley, sorghum, tapioca, corn
Nuts : sesame, chia, hemp seeds, almonds, flax, hazelnuts, pistachios, sunflower seeds, walnuts, acorns, chestnuts, macadamia, safflower, pecans.
Dried fruits : dried apricots, figs, raisins, plums, dates
Fresh fruit : tamarind, plums, oranges, apricots, peaches, prickly pears, berries, kiwis, guava.

The vitamin D facilitates the absorption of calcium, without this vitamin, we take a lot of calcium will not be absorbed. We can find it in mushrooms , mushrooms , algae , nutritional yeast , enriched products and we are also able to synthesize it by exposure to sunlight.

The Potassium is another mineral that is part of our bones and also prevents the removal of calcium in the urine. Is found in:

Vegetables: potatoes, beets, turnips, chard, artichokes, pumpkin, watercress, carrots, mushrooms, Brussels sprouts, potatoes
Legumes: beans
Whole grain cereals: amaranth, quinoa
Nuts: Brazil nuts
Fresh fruits: avocado, figs, banana, oranges, tomatoes, coconut, melon or strawberries.
Seeds: sesame

The magnesium promotes good bone formation, making it more dense and preventing osteoporosis and malformations. Magnesium in turn facilitates the assimilation of calcium and vitamin C. You find it in:

Vegetables: especially in green leafy vegetables such as lettuce, watercress, purslane, parsley, radishes, cucumber, pumpkin, potatoes, celery, potatoes, parsnip, pumpkin, onion.
Fruits: melon, bananas, plums, cherry, grapes, peach, apricot, strawberries, avocado, fig and oranges
Nuts: Brazil nuts, pistachios, hazelnuts, walnuts, almonds, cashews, pine nuts, peanuts.
Legumes: chickpeas, lentils, beans, broad beans, peas.
Whole grain cereals: wheat, oats, amaranth, rice, quinoa, barley and millet.
Seeds: sesame, pumpkin, hemp and sunflower.

The phosphorus participates in bone mineralization and must be in equilibrium with calcium. It also improves memory. We find it in:

Vegetables: Swiss chard, Brussels sprouts, garlic, chestnuts, wheat germ, mushrooms, artichokes, potato, onion, pumpkin, leek
Whole grain cereals: oats, rice, rye, corn
Legumes: lentils, chickpeas, beans
Fresh fruits: strawberries, apple, tomatoes, chestnuts
Nuts: almonds, hazelnuts, pistachios, walnuts, pine nuts, pistachios
Seeds: sunflower, sesame, pumpkin