I 7 Principali Gruppi Alimentari Ricchi Di Calcio

Sommario:

Video: I 7 Principali Gruppi Alimentari Ricchi Di Calcio

Video: I 7 Principali Gruppi Alimentari Ricchi Di Calcio
Video: 5 Alimenti Vegetali Ricchi di Calcio | Studi Osteoporosi | Antiossidanti 2024, Marzo
I 7 Principali Gruppi Alimentari Ricchi Di Calcio
I 7 Principali Gruppi Alimentari Ricchi Di Calcio
Anonim

Cosa aiuta i tuoi muscoli a contrarsi e rilassarsi mentre fai quegli squat con i pesi? Cosa trasporta quel segnale riflesso rapido quando tocchi qualcosa di bollente?

Calcio

Mantenere le riserve di calcio del tuo corpo è fondamentale. Ecco un elenco di alimenti ricchi di calcio. Scegli i tuoi preferiti e prepara una tempesta.

Sommario

  • Perché hai bisogno di calcio?
  • 7 gruppi alimentari ricchi di calcio
  • Di quanto calcio hai bisogno?
  • Cosa succede se c'è troppo meno calcio?
  • Integratori di calcio di cui ti puoi fidare

Perché hai bisogno di calcio?

Il calcio sostiene l'intero sistema scheletrico e i muscoli, supporta il funzionamento del sistema nervoso ed è un componente essenziale del sistema circolatorio (1).

Senza di esso, i nutrienti liposolubili come le vitamine A, D, E e K non vengono assimilati nel corpo. Questo squilibrio può innescare una catena di disturbi e carenze (1).

Continua a leggere per trovare un elenco di gruppi di alimenti ricchi di calcio.

7 gruppi alimentari ricchi di calcio

1. Verdure

Verdura Porzioni Contenuto di calcio (in mg)
Cavolo riccio, cotto ½ tazza 178
Wasabi 1 tazza 166
Spinaci ½ tazza 146
Cime di rapa, fresche, cotte ½ tazza 124
Kale, fresco, cotto 1 tazza 94
Okra, cotto ½ tazza 88
Verdure di barbabietola, cotte ½ tazza 82
Cavolo cinese (bok choy) 1 tazza 79
broccoli 1 tazza 42.8
Cavoli 1 tazza 35.6
Rafano 1 tazza 30
Ravanello 1 tazza 29.0
Cavolfiore 1 tazza 22.0

Fonte: (1), (2)

2. Frutta, succhi e frutta secca

Frutta Porzioni Contenuto di calcio (in mg)
Succo d'arancia (arricchito con calcio e vitamina D) 100 grammi 201
Rabarbaro, congelato, crudo 100 grammi 194
Fichi (secchi) 100 grammi 162
Curranta, zante, essiccata 100 grammi 86
Prugne secche, disidratate, non cotte 100 72
Arance con la buccia 100 70
Date, medjool 100 64
Albicocche, secche, crude 100 55
Uvetta, senza semi 100 50
Gelsi 100 39
Bacche di sambuco 100 38
Jackfruit 100 34
Litchi, essiccati 100 33
More 100 29
Kiwi 100 26
Lamponi 100 25
Papaia 100 24

Fonte: (3)

3. Latticini e prodotti lattiero-caseari

Prodotto lattiero-caseario Porzioni Contenuto di calcio (in mg)
Siero di latte, dolce, essiccato 100 grammi 796
Formaggio Romano 1.5 oz 452
Yogurt, semplice, a basso contenuto di grassi 8 oz. 415
formaggio svizzero 1.5 oz. 336
Mozzarella 1.5 oz 333
Formaggio cheddar 1.5 oz. 307
Latte, senza grassi 8 oz. 299
Latticello, a basso contenuto di grassi 8 oz. 284
Latte intero (3,25% di grassi) 8 oz. 276
Formaggio feta 1.5 oz 210
Ricotta, 1% di grasso di latte 1 tazza 138
Yogurt gelato, vaniglia ½ tazza 103
Gelato, vaniglia, ½ tazza 84
Panna acida, ridotto contenuto di grassi 2 cucchiai 31
Crema di formaggio, normale 1 cucchiaio 14

Fonte: (1), (2), (3)

4. Legumi, prodotti a base di legumi e lenticchie

Legumi / Lenticchie Porzioni Contenuto di calcio (in mg)
Fagioli alati, maturi 100 grammi 440
Latte di soia, fortificato con calcio 8 oz. 299
Tofu, sodo, con solfato di calcio ½ tazza 253
Tofu, morbido, con solfato di calcio ½ tazza 138
Farina di soia, sgrassata, cruda 100 grammi 244
Fagioli bianchi, maturi 100 grammi 240
Natto 100 grammi 217
Fagioli rossi, maturi 100 grammi 195
Farina di soia, tostata intera 100 grammi 188
Soybeans, green, cooked ½ cup 130
Cowpeas, cooked ½ cup 106
White beans, canned ½ cup 96
Soybeans, mature, cooked ½ cup 88
Adzuki beans, mature 100 g 66
French beans, mature 100 g 63
Yellow beans, mature 100 g 62
Baked beans, home-made 100 g 61
Miso 100 g 57
Lentils, raw 100 g 56
Peanuts, boiled, salted 100 g 55
Split peas, mature 100 g 55
Mung beans, mature, cooked, 100 g 53
Fava beans, mature, cooked 100 g 36

Source: (2),(3)

5. Nuts And Seeds

Nuts/Seeds Serving Size Calcium Content (in mg)
Sesame seeds, whole, dried 100g 975
Chia seeds, dried 100g 631
Almonds 100g 264
Flaxseeds 100g 255
Lotus seeds, dried 100g 163
Brazil nuts, dried, unblanched 100g 160
Hazelnuts or filberts 100g 114
Pistachios, raw 100g 107
Walnuts, English 100g 98
Sunflower seed kernels 100g 78
Pecans, dry roasted 100g 72
Pumpkin seeds, dry roasted 100g 55
Cashew nuts, raw 100g 37
Chestnuts (Japanese), dried 100g 31
Coconut meat, desiccated 100g 26
Pine nuts, dried 100g 8

Source: (5)

6. Fish, Egg, And Meat Products

Fish/Egg/Meat Product Serving Size Calcium Content (in mg)
Beef, variety meats, raw 100 g 485
Sardines, canned in oil with bones 3 oz. 325
Pork, fresh, variety meats, raw 100 g 315
Caviar, black and red 100 g 275
Mature hens, raw, deboned 100 g 187
Salmon, pink, canned, with bones 3 oz. 181
Lamb, variety meats, raw 100g 162
Shrimp, canned 100g 145
Turkey, deboned, raw 100g 145
Ocean perch, Atlantic, cooked 3 oz 116
Pacific Herring, cooked, dry heat 100 g 106
Blue crab, canned 3 oz 86
Clams, canned 3 oz 78
Rainbow trout, farmed, cooked 3 oz 73
Lobster, cooked 100 g 61
Duck, meat and skin, raw 100 g 11

Source: (1), (2), (6), (7), (8), (9), (10)

7. Breakfast Cereals, Grains, And Pasta

Cereal/Grain/Pasta Serving Size Calcium Content (in mg)
Ready-to-eat cereal, calcium-fortified 1 cup 100-1000
Oatmeal, plain and flavored, instant, fortified 1 packet prepared 99-110
Bread, white 1 slice 73
Chocolate pudding, ready-to-eat, refrigerated 4 oz. 55
Bread, whole-wheat 1 slice 30
All-purpose wheat flour, enriched 100 g 338
Teff, uncooked 100 g 180
Amaranth, uncooked 100 g 159
Corn flour, enriched 100 g 141
Wheat bran, crude 100 g 73
White rice, parboiled 100 g 55
Oats 100 g 54
Quinoa, uncooked 100 g 47
Buckwheat flour 100 g 41
Macaroni, whole-wheat 100 g 40
Brown rice, raw 100 g 33
Spaghetti, dry 100 g 21

Source: (1), (2), (11)

That was our exclusive list of calcium-rich foods. All you need to do is pick a few items from these lists and cook up a calcium-rich storm.

Before you get to work, it is important to know how much calcium you need. Check the next section for these details.

How Much Of Calcium Do You Need?

The requirements change with age and sex.

Male Pregnant 0–6 months* 7–12 months* 1–3 years 4–8 years 9–13 years 14–18 years
71+ years

1,000 mg of calcium daily. Girls (14-18 years) need a higher intake of 1,300 mg, and older, post-menopausal women need about 1,200 mg of calcium per day (1).

The tolerable upper intake levels (UL) of a supplement are the highest amount that most people can take safely. For calcium, it looks something like this:

Age UL
0-12 months
14-18 yr
14-18 yr

But what if these components are unavailable/insufficient to meet the daily intake mark? What happens when you have calcium deficiency?

What Happens If There Is Too Less Calcium?

Calcium deficiency would trigger a multi-functional setback, given its critical role in the metabolism and maintenance of your body. Following are the symptoms of calcium deficiency or hypocalcemia (12):

  • Numbness of fingertips and toes
  • Muscle cramps
  • Convulsions
  • Lethargy
  • Poor appetite
  • Arrhythmia
  • Rickets (if coupled with vitamin D deficiency)
  • Random neuromuscular irritability
  • Chronic renal failure
  • Pancreatitis
  • Cardiovascular diseases, and in worst cases
  • Death

To avoid such repercussions, it is best to have a balanced diet rich in calcium as well. Despite taking measures, if you are diagnosed with hypocalcemia, healthcare providers may prescribe calcium supplements.

Calcium supplements are synthetic formulations of calcium compounds. Most of these are safe for human consumption.

But we strongly recommend you to use them only under medical supervision.

Calcium Supplements You Can Trust

Top calcium-rich foods - Calcium Supplements You Can Trust
Top calcium-rich foods - Calcium Supplements You Can Trust
  1. Calcium Carbonate: Most quickly absorbed in the body. It is available in the form of capsules, liquids, powder, and over-the-counter tablets.
  2. Calcium Citrate: A more expensive form of calcium. It is absorbed well on an empty or full stomach.
  3. Other Sources: Calcium gluconate, calcium lactate, calcium phosphate, calcium acetate, calcium citrate malate, calcium lactogluconate, tricalcium phosphate, etc. with multivitamin-mineral supplements are available (13).

Check the product authenticity symbols, serving size, instructions to use, and the recommended dosage before choosing the right supplement.

Above all, use them only on medical consent.

In Summary

It is mandatory to get the recommended intake of this magic mineral to live a fuss-free life. With medical/dietetic guidance, you can plan a calcium-rich meal using the listed food groups.

If this article has given you all that you wanted to know about calcium-rich foods, share your feedback and suggestions in the section below.

Strengthen your bones, boost heart health, and stay fit with calcium!

Expert’s Answers For Readers’ Questions

How much calcium can your body absorb at a time?

Your body can take up about 500 mg of calcium at a time. Although the daily requirement is approximately 1000-1200 mg, it is better to split the total into small doses of 500 mg across the day. This would ensure maximum absorption of calcium.

How do you determine the levels of calcium in your body?

Levels of calcium in your body can be determined by taking a simple blood test. It can help you diagnose calcium deficiency or calcium excess. The result indicates the amount of calcium circulating freely in the blood, but not that stored in bones.

The reference range for calcium in adults is 8.6 mg/dL to 10.2 mg/dL, and for children, it varies from lab to lab.

13 sources

Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  • Calcium, Fact Sheet for Health Professionals, Office of Dietary Supplements, National Institutes of Health.

    ods.od.nih.gov/factsheets/Calcium-HealthProfessional/#en2

  • APPENDIX B. FOOD SOURCES OF SELECTED NUTRIENTS, Dietary Guidelines for Americans 2005, USDA.

    health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm

  • Fruits and Fruit Juices, Foods highest in Calcium, SELFNutritionData.

    nutritiondata.self.com/foods-009118000000000000000-w.html

  • Legumes and Legume Products, Foods highest in Calcium, SELFNutritionData.

    nutritiondata.self.com/foods-016118000000000000000-1w.html?

  • Nuts and Seed Products, Foods highest in Calcium, SELFNutritionData.

    nutritiondata.self.com/foods-012118000000000000000-1w.html?

  • Finfish and Shellfish Products, Foods highest in Calcium, SELFNutritionData.

    nutritiondata.self.com/foods-015118000000000000000-w.html

  • Beef Products, Foods highest in Calcium, SELFNutritionData.

    nutritiondata.self.com/foods-013118000000000000000-w.html

  • Poultry Products, Foods highest in Calcium, SELFNutritionData.

    nutritiondata.self.com/foods-005118000000000000000-w.html

  • Pork Products, Foods highest in Calcium, SELFNutritionData.

    nutritiondata.self.com/foods-010118000000000000000-w.html

  • Lamb, Veal, and Game Products, Foods highest in Calcium, SELFNutritionData.

    nutritiondata.self.com/foods-017118000000000000000-w.html

  • Cereal Grains and Pasta, Foods highest in Calcium, SELFNutritionData.

    nutritiondata.self.com/foods-020118000000000000000-w.html

  • Signs of Hypocalcemia: Chvostek’s and Trousseau’s Signs, Review of Clinical Signs, Hospital Physician, CiteSeerX, The Pennsylvania State University.

    citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.173.4187&rep=rep1&type=pdf

  • All About Calcium Supplements, New York State Osteoporosis Prevention & Education Program, Department of Health, New York State.

    www.health.ny.gov/publications/1980/index.htm

Raccomandato:

Articoli interessanti
Che Cos'è Lo Yoga Della Preghiera Inversa E Quali Sono I Suoi Vantaggi?
Per Saperne Di Più

Che Cos'è Lo Yoga Della Preghiera Inversa E Quali Sono I Suoi Vantaggi?

Sapevi che alleviare il mal di schiena è semplice come unire le mani dietro la schiena? Incuriosito? Qui parliamo della posizione di preghiera inversa o Pashchima Namaskarasana e dei suoi numerosi benefici per la salute.Volete saperne di più? C

Trattamento Naturale Per L'osteoporosi: Sintomi, Fattori Di Rischio E Consigli Dietetici
Per Saperne Di Più

Trattamento Naturale Per L'osteoporosi: Sintomi, Fattori Di Rischio E Consigli Dietetici

SommarioCos'è l'osteoporosi?Tipi di osteoporosiSegni e sintomiCause e fattori di rischioOsteopenia vs. OsteoporosiMetodi di diagnosiCome trattare l'osteoporosi naturalmenteAltri trattamentiLa migliore dieta per l'osteoporosiSuggerimenti per la prevenzioneL'osteoporosi causa circa 8,9 milioni di fratture ogni anno, in tutto il mondo (1)

A Cosa Serve L'olio Di Cocco Extra Vergine? In Cosa è Diverso Dal Normale Olio Di Cocco?
Per Saperne Di Più

A Cosa Serve L'olio Di Cocco Extra Vergine? In Cosa è Diverso Dal Normale Olio Di Cocco?

L'olio di cocco funziona meravigliosamente bene per il trattamento di problemi di pelle e capelli. Ma con il passare del tempo e la crescente domanda, ha subito affinamento e adulterazione. Ciò ha influito sul suo nucleo nutritivo.Fortunatamente, la variante non raffinata e meno elaborata di questo olio sta guadagnando popolarità. S