Mantenere strong bones and good general health is fundamental at any age, and football plays a crucial role in this process. Traditionally associated with dairy products such as milk, yogurt and cheese, the soccer can be also taken from other sourcesperfect for those who suffer from lactose intolerance or follows a vegan diet. And so there you have it five delicious alternatives available to integrate into your daily diet.
Calcium, an essential mineral for well-being
Football is not alone a brick for strong bones and teethbut also participates in important functions such as blood clottingmuscle contraction and nerve transmission. The daily requirement for an adult is around 1000 mg, increasing to 1200 mg for the elderly, pregnant and menopausal women. Fortunately, nature offers one wide range of calcium-rich foodssuitable for every dietary need.
Green leafy vegetables: a concentrate of health
The leafy greens, such as arugula, kale, turnip greens, broccoli, spinach, and chardare excellent sources of calcium. Although the bioavailability of calcium in some vegetables, such as spinach, can be reduced by the presence of oxalates, a regular consumption and various of these foods contribute significantly to the intake of this mineral. To optimize absorption, it is advisable to combine vegetables with sources of vitamin D.
Legumes: full of energy
Legumes, like chickpeas, lentils, beans and soyathey are rich in calcium, fiber and protein. Prolonged soaking and careful cooking can improve the bioavailability of the calcium contained. They represent an excellent base for soups, salads and nutritious second courses.
Oily fish, omega-3 and calcium
The blue fish, like sardines, anchovies and mackerel, eaten with the bonesrepresents a good source of calcium and vitamin D, which promotes its absorption. In addition to calcium, oily fish provides precious omega-3 fatty acids, which are beneficial for cardiovascular health.
Dried fruit, for a healthy and mineral-rich snack
Dried fruit, like almonds, walnuts, hazelnuts and pistachiosis a precious source of calcium, as well as good fats, antioxidants and other minerals. Moderate consumption of these foods, preferably in the first part of the day, provides energy and essential nutrients.
Sesame seeds: a miniature treasure
THE sesame seeds I’m a real one calcium mineas well as other minerals such as iron and magnesium. They can be eaten whole, toasted, in the form of tahini (sesame cream) or added to bread, salads and other preparations. They represent an excellent way to enrich the diet with this precious mineral.
Improve calcium absorption
To maximize absorption, it is important to consider a few factors. There vitamin Dsynthesized thanks to exposure to the sun and present in some foods, is essential for the assimilation of calcium. It is also advisable limit the consumption of alcohol, salt and sodium-rich foodswhich can interfere with absorption and promote elimination.
Integrate calcium into your diet without resorting to dairy products It is not only possible, but also tasty and healthy. By varying food sources and following some simple precautions, it is possible to guarantee an adequate intake of this essential mineral for the well-being of the bones and the entire organism.
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