THIS HE SUBSTITUTES MILK CALCIUM RICH

THIS HE SUBSTITUTES MILK CALCIUM RICH

Calcium is a mineral that is needed for our bodies stay healthy and protected from various diseases. One of the known sources of calcium are milk, but unfortunately not everyone can or the like consume milk.

Almost all of the calcium in our bodies accumulate in bones and teeth. Only 1 percent of it is in the bloodstream, muscle cells and other body tissues. Unfortunately calcium in the body continues to decrease with age. The activities we do, sex, and race also greatly affects the body's calcium levels. Therefore, we need to continue to monitor the intake of calcium that our body needs fulfilled.

Calcium Food Sources

For those of you who do not like milk or have lactose intolerance condition, which is not able to absorb or digest lactose, no need to worry. Here is a meal replacement milk is also rich in calcium.

• Sardine - Can be obtained in the form of fresh or baked fish. Three ounces of fish is in fact contain as much as 325 mg of calcium adequacy. Do not set aside on a soft bones due to bone fish also contain calcium.
• Ikan salmon - Consume 6 ounces of canned salmon can provide about 181 mg of calcium intake. Not only contains calcium, fish also contains vitamin D which can increase the absorption of food and reducing the discharge in urine.
• Broccoli - Not only fish, vegetables can also contain calcium. One is broccoli. A total of 50 grams of this vegetable can provide at least 30 mg of calcium. You can make this vegetable as a snack on during working hours.
• Pok choy kecil - Green vegetables are often served with pan-fried, it is also rich in calcium. One small cup of pok choy can contain around 75-80 mg calcium.
• Spinach - No less than pok choy, spinach also proved to have a source of calcium, which is 150 mg of calcium to 100 grams of spinach. You can boil it without any additional seasoning, it's still good and certainly healthy.
• Know - As more foods known to contain vegetable protein, it also has a fairly high calcium content. Consumption of 100 grams know can give you 500 mg of calcium.
• Sesame seeds - Although small and usually only used as a complement to the dish, sesame seeds contain enough calcium. One tablespoon of sesame seeds has 160 mg of calcium.
• Almond - Beans are often contained in chocolate snack, it is also has a calcium content. To obtain 35 mg of calcium, at least you can eat 15 grams of almonds.
• Soy milk - For those who can not drink milk, can consume soy milk as a substitute to meet calcium needs. For each 1 cup (243 grams) of soy milk, contains 61 mg of calcium.
• Red beans - Not only are almonds, red beans also contain calcium. One cup of beans contains 78 mg of calcium. You can eat it with a variety of ways, one of which is to make red bean soup.

Food inhibitors Calcium Absorption

Natural foods, such as spinach, beans, processed grain products and potatoes, can inhibit the absorption of calcium because they contain oxalic acid and phytic acid. But not to worry because the influence on the overall nutritional status is quite small. Keep a habit to eat a variety of natural foods. As with the fast food that contains high salt, soda and caffeinated drinks, as well as simply eating high protein foods, these things will only make the body lose calcium deposits due to increased spending through the urine. Medicines that contain corticosteroids, smoking, stress, and lack of exercise also can inhibit the absorption of calcium.

So that the food you eat can be balanced and not lost benefits, it helps you perform a balancing food by not eating foods rich in calcium and foods that may inhibit calcium absorption simultaneously. Because if eaten at the same time, calcium absorption was the result will not be maximized. For example, if you want to eat wheat bread, you should not be with him with milk or other dairy foods.

Monitor the intake of calcium to our body is very important to avoid the various diseases caused by lack of calcium, such as osteoporosis. But watching the companion food is no less important. In order not to reduce or even eliminate the calcium content in it.