Published: 04/21/2011 - Updated: 09/19/2018
Author: K. Laura Garcés G
If you think that calcium is only found in cow's milk is because no one told you about the great nutrition of fruits, which, among their many benefits, they have too many minerals and vitamins, and of course calcium.
There are many people who are intolerant to cow's milk or many that do not want to leave it because they think that they won’t be well nourished. But if you do not want cow's milk for any reason or just want more variety of foods with calcium, here is a list of fruits that have it and the percentage contribution of this important mineral in your diet.
This guide is essential for vegetarians or for diets high in calcium requirement, such as diet to treat osteoporosis, diets during growth, lactation, etc.
Remember that calcium is important in the formation of teeth and bones during growth, as prevention of osteoporosis and other conditions such as rickets.
Take into account
Note that 99% of calcium is stored in bones and teeth; the rest is dissolved in blood plasma and cellular fluids, which carries out various functions: as a messenger to the endocrine glands, as ion transmitting for electrical signals or along nerve pathways of muscle contraction.
Dose of calcium required
- Infants and children: 350 to 550 milligrams a day.
- Young people between 15 and 50 years: 1,000 milligrams a day.
- More than 50 years: 1,200 milligrams of calcium daily
- Pregnant and lactating women: 1,000 milligrams a day.
These doses may vary if we take into account physical activity or gender of the person.
Calcium is normally removed from the body through urine, faeces and sweat. Also, women’s breast-feeding has a significant loss of calcium.
It is necessary to adjust the diet to meet these quantities. The fruits contain calcium but not a lot like other foods, so in addition to eating fruits you should consider other foods in your diet, such as oilseeds, nuts, whole grains and vegetable milks such as soy milk, sesame or almond milk, rich sources of calcium.
How to take advantage of the calcium from the fruits?
Fruits are an ideal food; our bodies are biologically made to eat fruits. They are rich in water and energy that enlivens the body and all its organs and systems, they contain amino acids, enzymes, vitamins and natural fructose (energy or sugar that is not converted overweight), purify blood and guts and spend a minimum of energy in digestion because they are already pre-digested.
All fruits are digested in approximately 30 minutes, and the most appropriate way of eating them to take advantage is on an empty stomach, do not to mix with other foods as this will bring sugar to your blood quickly, creating the ferment alcohol in the body. So try not to include anything of fruit when you eat (or sugary drinks), eat fruit alone so nutrients get easily absorbed and distributed through your body vigorously. The fruit can only be combined well with plant milks that are quickly absorbed, making smoothies with fruit and almond milk, for example, are ideal as a source of calcium.
Fruits with calcium
Note: This list is approximate, and the percentage of calcium is taken for every 100 grams of the fruit.
You should also consider that a diet high in animal protein causes calcium loss in the body. Only between 20 and 30% of dietary calcium is absorbed. Calcium absorption may be reduced if mixed with fiber, phytate or oxalate in the intestine.
A diet with enough fruits and calcium
If an adolescent, for example, needs 100 mg calcium, 3 or 4 fruits a day will provide more or less 100 mg of calcium, which means he needs, besides the fruit, other plant foods such as vegetable milk to cover the missing.
A smoothie of almond milk (or three almonds) with banana and papaya, for example, can provide more than 1000 mg of calcium, so the needs would be covered. If you add liquid honey, which is also rich in calcium, then the percentage rises.
In this way, you can mix the fruit in an efficient way and help the body to be well nourished. Also sesame milk is rich source of calcium, as well as sunflower seeds and nuts.
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