Dairy products
The main part of the calcium is normally obtained from dairy products. It is widely believed that the record for the calcium in these foods is cow's milk. It really is rich in calcium, but in order to meet the daily need for this macro, you need to drink about a liter of milk. The milk must be low-fat as cow fat prevents the absorption of calcium. By the way, the milk of sheep and goats contains more calcium than cow's milk.
One of the most calcium-rich dairy products is also called cottage cheese. However, this is another common misconception. As a rule, the calcium in the cottage cheese contains even less milk. Milk products: yogurt, yogurt, yogurt — contain about as much calcium as milk. And products based on milk fat: butter, sour cream, cream, margarine — calcium quite a bit.
In fact, most calcium among milk products contain a variety of cheeses, particularly hard and semi-hard varieties. To meet the daily need for calcium, it is enough to eat 100 grams of this cheese. Cheeses, pickled and processed cheese are also rich in calcium.
Nuts and seeds
An excellent source of calcium are nuts and seeds. The champion on the content of calcium among these products is the poppy and sesame seed. Sesame seeds can be added to various dishes as seasoning. In addition, the market can be found in sesame halva and brittle. Quite a lot of calcium in almonds, hazelnuts, pistachios and sunflower seeds.
Vegetables and herbs
Among the different types of greens more than just calcium contains nettle, Basil, parsley, watercress, lettuce, fennel, spinach and green onions. Many vegetables also contain calcium, however they can not be called products rich in this macronutrient. However, calcium entering the body from vegetables, is considered to be easily digestible, so the vegetables can be considered as an additional source of this macronutrient. The foods that contain calcium include green olives, garlic, various types of cabbage (especially red), carrots, turnips, radishes, onions, beets and pumpkin.
Other products
Among the other products are good sources of calcium are white and milk chocolate, cocoa powder, white dried mushrooms, dried fruits (dried apricots, dried apricots, raisins, dates, figs), some seafood (sardines in oil, crabs, prawns, canned mackerel, anchovies, oysters), whole grains and cereals, legumes (soybeans, white beans, peas), citrus fruits (oranges and tangerines) and egg.