The doctor named foods rich in calcium: Nuts, carrots and onions.

foods rich in calcium

Hello Guys Welcome to this my blog today I am going to write a some, The doctor named foods rich in calcium: Nuts, carrots and onions. To keep your bones strong, you need to eat cottage cheese, because it contains calcium! A common statement, it contains both truth and myths. Calcium is very important for our health. If you drink the rest of the water in which calcium deposits were previously mixed, you will not saturate your body with this microelement, since it will simply cannot be absorbed. Indeed, in the composition of inorganic, slightly soluble salts, it is practically not absorbed. Therefore, the so-called calcium bioavailability indicator is extremely important. In simple terms, this refers to the ability to absorb calcium which is contained in certain foods. The largest amount of well-absorbed calcium is found in dairy products (27-30% absorbed), canned fishas well as nuts and seeds (about 20%), legumes and tofu cheese.

Calcium is a vital mineral that plays a crucial role in maintaining strong bones and teeth, as well as supporting various bodily functions such as muscle contraction, nerve transmission, and blood clotting. Incorporating calcium-rich foods into your diet is essential for overall health and well-being.

It’s unusual for a doctor to primarily mention nuts, carrots, and onions as foods rich in calcium because these foods are not typically considered high-calcium sources compared to dairy products, dark leafy greens, fortified foods, and certain fish. However, they do offer various other health benefits:

The doctor named foods rich in calcium:

Calcium, bones and others

Let’s look at why calcium is so important and how its lack affects our health. 

Bones and teeth . For them, calcium is the main building block. It not only gives them strength, but also maintains their health throughout their lives. A lack of calcium can lead to osteoporosis and other bone diseases, increasing the risk of fractures.

The cardiovascular system . Calcium plays a key role in muscle contraction, including the heart. Normal levels of calcium in the body help maintain a healthy heart and blood vessels, controlling heart rhythm and reducing the risk of developing hypertension.

Nervous system . Calcium is necessary for the transmission of nerve impulses and brain function. A lack of calcium can lead to irritability, nervousness and problems concentrating.

Muscle work . Calcium regulates muscle contraction, which is important for maintaining overall muscle function and physical activity.

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How is calcium absorbed?

In order to maintain the level of this important metal in the body, you need to remember your school chemistry lessons and dispel a few established myths. Let’s try to do this using simple everyday examples. Look into an ordinary kettle; a layer of calcium has formed on its walls and bottom. If you drink the rest of the water having previously mixed calcium deposits in it, you will not saturate your body with this microelement, since it will simply will not be absorbed. The thing is that in the composition of inorganic, slightly soluble salts, it is practically not absorbed. Therefore, the so-called calcium bioavailability indicator is extremely important. Simply put, we are talking about the ability to absorb calcium which is contained in certain foods. The largest amount of well-absorbed calcium is found in dairy products (27-30% absorbed), canned fishas well as nuts and seeds (about 20%), legumes and tofu cheese.

Calcium is destroyed

It would seem that everything is simple – make cheesecakes for breakfast and sprinkle them with nuts. But it’s not that simple. When foods high in calcium are heated, the metal precipitates and loses its bioavailability. Therefore, to replenish calcium levels in the body, not only the product consumed is important, but also the form of its consumption. 

Unfortunately, today we eat most foods after pasteurization, baking, frying or boiling, that is, in cooked form. The most nutritious ones include chicken eggs, hard cheeses, and cottage cheese. There is indeed a lot of calcium in such products, but after heat treatment it passes through us in transit and, in fact, is useless.

What to eat

Most foods today are cooked, and thus lose their nutritional value. Chicken eggs, hard cheeses, and cottage cheese are good examples. Let me emphasize once again – raw, since pasteurization or boiling significantly reduces the bioavailability of the macronutrient we need.

Milk is not the only source of calcium. You can also consume plant foods, especially now during Lent, and for many this is especially important. I recommend seeds and nuts: sesame, almonds, hazelnuts, pistachios, peanuts, sunflower seeds, walnuts. All these foods should be eaten raw, without frying or oven drying. 

High content of bioavailable calcium in buckwheat and cereals, which can be consumed as sprouts or raw after overnight soaking. Among fresh vegetables, there is a lot of calcium in onions, white cabbage, carrots, radishes, cucumbers and tomatoes. From greens – in basil, parsley, dill, lettuce. From fruits and berries – in raspberries, kiwi, tangerines, currants, strawberries, dates and grapes. In addition to calcium, they contain vitamins, as well as essential microelements necessary for the normal functioning of our body. Including magnesium and vitamin K, which are necessary for the absorption of calcium. Therefore, I recommend these fresh crops for regular consumption throughout the year. Another rich source of bioactive calcium is dried fruits and dried berries. Dried apricots, figs and raisins are a real storehouse of calcium. And don’t forget that your diet should be as varied as possible. And don’t forget that your diet should be as varied as possible

Also Read: 5 recipes for hot dishes for dinner; Simple, lean, filling.