Top 9 products with high calcium content

Calcium is a vital mineral for humans. It supports bone health, is responsible for muscle contraction, helps transmit nerve impulses and affects hormone production.

Many people mistakenly believe that most of the calcium contained in milk and cheese. In fact, there are 10 products that are ahead of them in this indicator!

1. Eggshell

Just half a teaspoon of ground eggshell helps cover the daily calcium requirement (1200 mg on average). And to get the same amount of mineral from cottage cheese, would have to eat more than a kilogram!

Before use, the shell should be well washed and boiled for 5 minutes, and then ground in a coffee grinder to a powdered state.

2. Sesame

Sesame is a the first place on the content of calcium among all plant products. 100 g of these seeds contain 975 mg of mineral.

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Of Course, eating at least 50 grams of sesame a day is problematic, since it is more often added to buns and kozinaki, which are very high in calories.

The Best option use sesame - cooked from him pasta tahini ??

3. Sardines in oil

Sardines eaten with the bones, so calcium in them abound (382 mg per 100 g of product). As for the oil, it contains a lot of vitamin D, which helps the absorption of the mineral.

Sardines in oil are recommended to be eaten with green salad ??

4. Cheese

The Most useful of all types of hard cheese is Parmesan, as it contains not only a large amount of calcium, but also vitamin D. Only 100 grams of cheese helps to cover the daily rate of calcium.

5. Almonds

100 grams of almonds has 216 mg of calcium.

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However, it also contains phytic acid, which makes bones brittle. To reduce its concentration, soak the almonds for 10 hours. It is also worth remembering the high caloric content of almonds (580 kcal per 100 g) and not too fond of them.

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6. Garlic

100 grams of garlic contains 181 mg of calcium, as well as a large number of antioxidants and essential oils, which help in the fight against colds and infections. To improve your body, often add this wonderful product to the main dishes and snacks.

7. Parsley

To get your daily dose of calcium from parsley have to eat so much, which is hard to imagine. However, this delicious greens should definitely be added more often to salads and vegetable cocktails. In addition to calcium (138 mg per 100 g), parsley contains valuable vitamins A, E and S.

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8. Hazelnut

100 grams of hazelnut has a little more than 100 mg of calcium, 24 grams of protein and 628 calories. Because of the high energy value of this nut should not be used in large quantities. A few pieces of hazelnut will be enough to eat and dull hunger.

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9. Soy

Boiled soy beans contain 103 milligrams of calcium. However, phytic acid in them adversely affects its absorption. To neutralize its effects, soybeans should be soaked overnight.

All these products can be easily found in supermarkets and they won't hit your wallet!

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