Calcium consumption is essential for bone health, a habit that we must not neglect not only to be healthy in the present but to guarantee that our skeleton will remain strong and healthy as we age. “Calcium is a fundamental mineral both for maintaining the parathyroid hormone, which is one of those responsible for regulating bone metabolism, and for guaranteeing the correct mineralization of bones,” says the rheumatologist at the Hospital Clínic Núria Guanyabens, who recalls that another nutrient Fundamental to ensuring bone health is vitamin D, which is synthesized mainly through the sun.
For her part, dietician-nutritionist Victoria Lozada, author of the blog Nutrition is the New Black, points out that a calcium deficiency can not only lead to disorders "such as bone fragility or joint pain, but can cause problems when it comes to of absorbing other nutrients and consequently fatigue and low energy.” It is recommended, therefore, “to take between 1 g and 1.2 g per day, approximately, and under no circumstances less than 800 mg per day,” explains Gunyabens.
Calcium has traditionally been associated with milk, which still prevails in our collective imagination as the main (and even the only) source of calcium in the diet. In recent years, however, a large number of lactose intolerances have been diagnosed, in the same way that many people have voluntarily abandoned the consumption of dairy products without, a priori, having any contraindications.
And although it is true that calcium is found naturally in many foods, it is also true, in the words of Dr. Guanyabens, “that 200 mg of milk has 240 mg of calcium, a figure that makes it the ideal, versatile food. and complete, when it comes to providing calcium to the diet.” Lozada, for her part, agrees with the doctor that the consumption of milk and derivatives is ideal to guarantee calcium intake, but she insists that "it can also be achieved, without problems, through other foods." Here are some of them.
Canned sardines
If we consume them with the bones, sardines are an exceptional source of calcium. To give us an idea, explains Dr. Guanyabens, “60 g of sardines have the same calcium as a quarter of a liter of milk.”
Almonds
Nuts are good for everything, since they guarantee cardiovascular health, are satiating and provide proteins and carbohydrates. In addition, they are also good sources of calcium, especially almonds, which are the perfect snack for any time. It is advisable to eat them raw or toasted, and avoid eating them fried, always taking advantage of their versatility: they can be used in salads and cakes, or as a topping for any type of bowl or smoothie.
Sesame
With 975 mg of calcium per 100 g (compared to 120 mg/100 g in milk), sesame is the king of calcium, and even more so “if we take it toasted or in tahini – a sesame cream –, it is It will absorb much better,” explains Lozada.
Broccoli
Green leafy vegetables are also rich in calcium, so it is advisable to eat them regularly, as they also have numerous nutrients. “Both broccoli and Chinese cabbage, collard greens, cabbage and kale are great sources of calcium,” says Lozada, who recommends steaming them, “one of the best culinary techniques that allows you to take advantage of the nutrients in food.” The nutritionist points out, however, that, unlike what happens with other more delicate nutrients such as vitamin C, “calcium will not be excessively affected if they are consumed cooked.”
Dried figs
Figs are good sources of this mineral, but they are even more so if they are consumed dehydrated, since “the dehydration process makes the calcium more bioavailable,” explains Lozada. "As it is a dehydrated fruit, the dried fig is absorbed quickly, so it is not excessively satiating, so it is advisable to take it as a snack accompanied by some nuts, as well as in salads, with yogurt or even with couscous."
Chickpeas
With 105 mg of calcium per 100 g, chickpeas are one of the star legumes in terms of providing this mineral, which also allows for numerous preparations and textures. Lozada recommends incorporating them into the diet along with the rest of the legumes, since lentils, although they have less, provide 19 mg of calcium.
Parmesan
Both Parmesan, Emmental or Gruyère, and in general all aged cheeses, have a good amount of calcium, although Guanyabens recommends “moderate their consumption, because they also have fat.” Specifically, parmesan has 1,109 mg of calcium per 100 g, which means that with just 30 g "we will be providing the body with 240 mg of calcium, the same as a glass of milk." The doctor warns that, contrary to what many people think, fresher cheeses are less rich in calcium than cured ones.
soy drink
Lozada advises consuming a soy drink, since it not only has more calcium than other vegetable drinks, but also has much better protein absorption. The nutritionist recommends always opting for a soy drink enriched with calcium, although she warns that "they also usually contain added sugar, but the amount is usually moderate, so it is worth betting on having a daily serving." Regarding the controversy over the supposed harmful effects of soy for health, Lozada explains that “although it is true that soy contains phytoestrogens, these are not the same as hormonal estrogens, since they go to a totally different receptor.” , although it recommends not overusing this drink and never exceeding four servings a day.
Thus, Dr. Guanyabens insists on the importance of a correct calcium intake always, but especially at certain moments in life such as pregnancy, childhood and adolescence, and old age. “It is important to have good bone health during youth, which is when the skeleton that will accompany us throughout life is acquired, in the same way as when there are high calcium demands by the fetus or in the case of post-natal women. menopausal,” he explains. In this sense, the doctor points out that it is essential to be rigorous with calcium consumption, since a deficiency will not be noticed immediately, "otherwise what is known as bone resorption occurs: the bones progressively lose quality." ”.
