Top 10 foods high in calcium

Calcium is an essential element for the normal functioning of the body. An adult contains at least 2 kg of calcium, but he needs constant support and replenishment.

Consider foods high in calcium that you should definitely include in your diet if you want to keep your teeth, hair, skin, bones, joints, tendons and blood vessels in top condition.

1. CHEESE AND DAIRY PRODUCTS

Cheese

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Almost all types of cheese contain a large amount of calcium, but the largest percentage is in hard varieties. 100 g of Parmesan, Cheddar, Emmental, Dutch cheese contains about 1000 mg of calcium. Much less calcium in soft cheeses: Adyghe, feta, camembert contain about 500 mg of calcium. It should be borne in mind that cheese is a fairly high-calorie product, so its excessive use of provokes weight gain. In addition, it can be high in fat or lipoproteins. If you are losing weight, then you should not consume more than 50 g of fatty cheeses per day.

Good cheese is rich in vitamin B. B1 replenishes energy and increases efficiency. B2 is especially important for children since a lack of it can lead to delayed development. B12 is involved in the creation of blood cells that carry oxygen and provide the body with energy.

Other dairy products also contain a lot of calcium. 100 g of milk contains 120 mg of calcium, and 100 g of cottage cheese contains 165 g of calcium. Powdered milk contains 1000 mg of calcium per 100 g of product, therefore it is also an excellent supplier of this useful trace element to the body.

How much to eat: 50 g of Dutch cheese per day, 300 g of cottage cheese or 500 g of milk will provide 50% of the daily calcium requirement.

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