For a long time, cottage cheese was considered the main source of calcium. And although it is really useful, there are products that are several times higher in the content of this mineral.
Among them there are delicious and familiar delicacies that we often undeservedly ignore. Doctors helped figure out what will really help strengthen bones, joints and teeth.
Parmesan
100 g of this aged cheese contains about 1100–1300 mg of calcium – this is almost the daily requirement for an adult.
Just add 30-40g to a salad, pasta or risotto for a powerful boost of mineral and protein. The main thing is to remember the high calorie content and saltiness of cheese and consume it in doses.
Brynza
Traditional brined cheese contains approximately 500–630 mg of calcium per 100 g. It is an excellent option for salads, sandwiches and pies.
If the cheese seems too salty, you can soak it in cold water for 15–30 minutes. This will reduce the salt content but retain the beneficial minerals.
Sesame/tahini halva
All thanks to the sesame (sesame) from which it is made. 100 g of tahini halva contains about 400–500 mg of calcium.
A small piece with tea will give you both pleasure and a portion of microelements, but due to the high sugar and fat content you should not abuse it.
Canned sardines with bones
The main secret is in the soft edible seeds. 100 g of such sardines contain up to 380 mg of highly digestible calcium. It is a convenient and affordable source of not only calcium, but also omega-3 acids, vitamin D and protein. Add them to salads, pastas, or eat them as a snack on their own.
Milk chocolate
100 g of high-quality milk chocolate can contain about 200-250 mg of calcium – more than the same amount of cottage cheese.
However, it is important to understand that due to the sugar and fat content, it should not be the main source of the mineral. This is more of a nice bonus rather than a replacement for specialized products.
Why is calcium alone not enough?
Calcium doesn't work alone. For its effective absorption and strengthening of bone tissue, additional components are required.
- Vitamin D: we get it from fatty fish, egg yolks, and most importantly, from sunlight.
- Magnesium and phosphorus: found in nuts, seeds, and whole grains.
- Protein: building material for bones, found in meat, fish, legumes.
- Physical activity: regular walks, exercise and strength exercises help calcium “build into” the bones.
For whom is it especially important to monitor calcium?
After 40–50 years, calcium requirements increase to 1200–1500 mg per day due to a natural decrease in bone density. Sufficient consumption is the best prevention of osteoporosis, fractures and dental problems.
A diet for strong bones can be not only healthy, but also varied and even tasty. Include cheeses, fatty fish with bones, nuts and herbs in your menu, and don’t forget about walks in the sun.
Important: This information is not a substitute for consulting a doctor. The body's response to changes in diet/training may depend on individual physiology, genetic predisposition and health status. It is recommended to consult a specialist.
