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Pular para o conteúdo Os alimentos ricos em cálcio são uma forma natural de adquirir esse mineral, pois vitaminas, minerais, ferro, cálcio, a lista de componentes essenciais nunca termina. É exigido uma mistura saudável e equilíbrio de vitaminas e minerais essenciais para ficar apto e saudável.
Como decidimos o que é bom e o que é suficiente para nós? Muitas vezes, os componentes básicos, como a deficiência de cálcio, podem causar estragos causando muitos outros problemas, sem que possamos estar cientes disso.
alimentos ricos em cálcio para incluir na dieta O que é cálcio? O cálcio, como todos sabemos, é um dos mais importantes minerais necessários ao corpo humano. Não só é vital para o crescimento e manutenção de dentes e ossos saudáveis, como também facilita a contração muscular, sinalização nervosa e secreção de certos hormônios e enzimas.
Este mineral desempenha um papel importante no metabolismo humano, constituindo cerca de 1 a 2% do peso corporal de um adulto humano. Isso ajuda no controle do equilíbrio ácido e base em nossa corrente sanguínea.
Quase 99% do cálcio em nosso corpo é encontrado em nossos ossos e dentes. A tabela abaixo mostra a ingestão diária recomendada de cálcio para pessoas de diferentes faixas etárias.
Mulheres: 50 anos ou menos 1,000 mg diariamente; 51 anos ou mais 1.200 mg diariamente; Homens: 70 anos ou menos 1,000 mg diariamente 71 anos ou mais 1.200 mg diariamente Cada dia, perdemos uma quantidade de cálcio através das unhas, pele, cabelo, suor, urina e fezes. Nossos corpos não podem produzir cálcio novo e este requisito é cumprido extraindo cálcio de nossos ossos. Isso afeta negativamente a densidade óssea, fazendo com que os ossos se tornem macios e fracos. Isso aumenta o risco de fraturas e osteoporose.
A deficiência de cálcio pode levar a problemas de saúde como cãibras musculares, perda de apetite, letargia, convulsões, dormência nos dedos das mãos e dedos dos pés e ritmos cardíacos anormais. Assim, a melhor maneira de cumprir esta deficiência é aumentar o consumo de alimentos ricos em cálcio .
Alimentos ricos em cálcio: É uma opinião popular que o leite e os produtos lácteos são excelentes fontes de cálcio. Além disso, o cálcio é encontrado em vegetais de folhas verdes. No entanto, é preciso ter cuidado com os oxalatos contidos nesses vegetais que podem interferir na absorção de cálcio.
Na verdade, há uma variedade de alimentos ricos em cálcio , incluindo alimentos para café da manhã, cereais, lanches, pães, sucos, leite de soja e água engarrafada que contêm adição de cálcio. Dado abaixo a lista de alimentos que são algumas das fontes mais ricas de cálcio.
1. Folhas verdes escuras: Os vegetais verdes frondosos como espinafre, couve, nabo, alface romana, aipo, brócolis, repolho e aspargos são ricos em cálcio. O agrião é a fonte mais rica com 1 xícara de agrião cortado, fornecendo 41 mg ou 8% de cálcio.
Outros vegetais frondosos que são boas fontes de cálcio são couve curvada (14% VD), dente-de-leão e nabo (10% VD cada), rúcula (6% VD). Para um aumento nos níveis de cálcio, você pode jogar esses vegetais em uma salada e ter como prato para suas refeições.
2. Queijo (não gordo): Entre os produtos lácteos, o queijo é uma boa fonte de cálcio. Além disso, ao contrário de outros produtos lácteos, possui baixo teor de lactose e é adequado para aqueles que são intolerantes à lactose.
Permite a re-mineralização, ou seja, deposição de cálcio e fósforo nos dentes, fortalecendo o esmalte dentário. O queijo mozzarella não gordo tem a maior concentração de cálcio com 1 xícara de queijo triturado fornecendo 1086 mg ou 109% do valor diário desse mineral.
Outras variedades que são boas fontes de cálcio incluem queijo suiços com baixo teor de gordura (27% VD), parmesão (31% VD) e queijo cottage 2% de gordura (2%).
3. Leite (não gordo): O leite é considerado uma das melhores fontes de cálcio. Um copo de leite com baixo teor de gordura contém 306 mg ou 31% de cálcio. O iogurte com baixo teor de gordura é outro produto lácteo que pode ser uma boa alternativa ao leite.
Além disso, o processo de cultivo na preparação de iogurte facilita o seu sistema digestivo. Uma dose de 236 ml de iogurte fornece 225 gramas de cálcio que é mais do que a mesma quantidade de leite.
O iogurte também contém 10 a 14 gramas de proteína que é equivalente a 20% das exigências diárias de proteína. Além disso, você pode usar iogurte em saladas, sopas e sobremesas para melhorar o valor nutritivo e o sabor dos alimentos ricos em cálcio .
4. Repolho: repolho chinês, ou Bok Choy, é outro vegetal verde frondoso que tem uma boa quantidade de cálcio. Um copo de repolho desfiado fornece 74 mg, ou 7% de cálcio. Outras boas fontes de cálcio incluem repolho verde cozido (4% VD) e repolho de folhas vermelhas cozidas (3% VD)
5. Produtos de soja (tofu): Produtos de soja fortificados como o tofu também são elevados em cálcio. Além disso, uma dose de 100 gramas de tofu cru contém 350 mg ou 35% de cálcio, enquanto que 100 gramas de tofu frito contêm 372 mg, ou 37% de cálcio.
Outros produtos de soja, como o leite de soja não adoçado ou o leite de soja sem gordura com cálcio adicionado e as vitaminas A & D também são fontes bastante boas cada uma fornecendo 13% do valor diário de cálcio.
6. Quiabo: O quiabo também cai na categoria de alimentos ricos em cálcio com uma dose de 100 gramas fornecendo 77 mg, o que equivale a 12% de cálcio.
alimentos ricos em cálcio 7. Brócolis: Alguns podem odiar o sabor deste vegetal verde frondoso, mas o fato é que os brócolis têm uma ótima fonte de cálcio. Além disso, uma dose de xícara de brócolis fornece 62 mg, ou 6% de cálcio. Também é baixo em calorias, uma vez que uma xícara de brócolis cozidos.
Em água fornece apenas 54 calorias. Além disso, você deve incorporar este vegetal em sua dieta para aumentar seus níveis de cálcio e conseguir outros benefícios de folhas verdes também!
8. Feijão verde: Os feijões são outra fonte rica de cálcio. Por exemplo, os feijões verdes são ricos em cálcio além de serem baixos em calorias. Além disso, uma xícara de feijão verde cru contém 41 mg ou 4% valor diário de cálcio.
Os feijões verdes preparados e cozidos em água contém apenas 44 calorias. Desta forma, essas leguminosas merecem ser adicionadas em sua dieta, devido seu rico valor nutricional que inclui cálcio.
9. Amêndoas: Quando falamos sobre alimentos ricos em cálcio , as nozes não podem ser deixadas para trás. Além disso, as amêndoas são uma das fontes mais ricas com 100 gramas de amêndoas fornecendo 378 mg ou 38% de cálcio. Uma porção de 23 grãos contém 161 calorias.
Então, aumente o consumo dessas nozes crocantes para conseguir um aumento de cálcio, bem como de gorduras monas insaturadas saudáveis para o coração e magnésio.
10. Peixe enlatado: O peixe é outra fonte rica de cálcio além de ser rico em ácidos graxos ômega 3. Além disso, as sardinhas enlatadas são a principal fonte com um copo servindo fornecendo 569 mg ou 57% do valor diário desse mineral.
Outros peixes que são boas fontes de cálcio incluem salmão rosa (8% VD), anchovas (6% VD) e camarão (4% VD). São também boas fontes de vitamina K, vitaminas B, iodo e magnésio. A vitamina K e o magnésio ajudam no melhoramento da absorção de cálcio e a biodisponibilidade.
11. Feijão branco: Conforme mencionado anteriormente, os feijões são uma fonte de cálcio e os feijões brancos não são uma exceção. A maioria dos feijões brancos fornece quase 175 mg de cálcio em uma dose de 100 gramas. Além do cálcio, eles são ricos em fibras, potássio, ferro e folato. Além disso, você pode adicionar feijões brancos cozidos em sopas e guisados.
12. Salmão enlatado: O salmão enlatado é uma das fontes mais ricas de cálcio não lácteas. Além disso, uma porção de 100 gramas de salmão enlatado contém dois terços da quantidade de cálcio contida no leite. Além disso, é rico em proteínas que é facilmente digerível por pessoas de todas as idades.
O salmão do Alasca é uma boa fonte de vitamina B12 e alimentos ricos em cálcio contém quantidades modestas de outras vitaminas.
13. Figos secos: Caso despreze o leite e os produtos lácteos, não precisa se preocupar, pois há muitas outras fontes de cálcio. Além disso, os figos secos são um deles. Apenas 2 figos secos podem fornecer 65 mg de cálcio. Estas frutas secas também são embaladas com antioxidantes e fibras. Um copo de figos secos não cozidos contém cerca de 300 mg de cálcio.
14. Melaço: O melaço Blackstrap, como o nome sugere, é o melaço viscoso escuro que permanece após a extração bruta do açúcar da cana-de-açúcar. Além disso, é uma rica fonte de cálcio com uma dose de 100 gramas, fornecendo 205 mg ou 21% de cálcio.
É também uma boa fonte de cobre, ferro, manganês, selênio, magnésio e vitamina B6. Além disso, você pode pegar 1 colher de sopa de melaço blackstrap pela manhã em água quente ou leite para conseguir benefícios.
15. Couve: O couve é um parente próximo de repolho selvagem e é um dos vegetais mais saudáveis ao redor é um dos alimentos ricos em cálcio . Além disso, os vegetais verdes são ricos em cálcio e a couve não é exceção. Uma xícara de couve cozida fornece 245 mg ou 24% de cálcio.
Na verdade, este vegetal é uma alimento nutricional que oferece 206% de DV de vitamina A, 134% do valor diário de vitamina C e 684% do valor diário de vitamina K. É também uma boa fonte de minerais como cobre, ferro, potássio, fósforo e manganês. Além disso, adicione este incrível vegetal em sua dieta para conseguir um impulso de nutrientes.
16. Ervilhas: As ervilhas de olhos pretos, como o próprio nome sugere, são leguminosas brancas com um pequeno ponto preto no centro que se assemelha a um olho. Além disso, de ser uma adição saborosa às receitas, essas leguminosas também são uma boa fonte de cálcio.
Uma xícara de ervilhas enlatadas contém 390 mg, ou 36% de cálcio. Além disso, estes feijões também são carregados com folato, potássio e outros nutrientes.
17. Laranjas: Além de serem ricos em cálcio, essas frutas picantes também são ricas em vitamina D, o que é necessário para absorção de cálcio no organismo. Além disso, uma laranja média contém 65 mg de cálcio que é equivalente a cerca de 6% do valor diário desse mineral.
Também é rico em vitamina C, que é um poderoso antioxidante. Além disso, uma xícara de suco de laranja contém cerca de 55 mg de cálcio. É um dos alimentos ricos em cálcio
18. Nabos verdes: Os nabos são uma fonte rica de cálcio contendo quatro vezes mais cálcio do que outras variedades menos amargas, como o repolho. Além disso, da mesma forma, eles contêm o dobro da quantidade de cálcio encontrado em mostarda. Uma porção de 100 gramas de nabo contém 190 mg ou 19% valor diário de cálcio.
19. Sementes de gergelim: As sementes de gergelim são carregadas com cálcio, fornecendo 975 mg ou 98% de cálcio em uma dose de 100 gramas. Além do cálcio, as sementes de gergelim são ricas em vitamina E, vitaminas B como B1, B2 bem como proteínas e gorduras poli-insaturadas e monoinsaturadas saudáveis para o coração é um dos alimentos ricos em cálcio .
20. Algas: Os peixes não são os únicos frutos do mar que são ricos em cálcio. As algas são embaladas com cálcio, iodo e fibras que facilitam no funcionamento adequado da tireóide. Além disso, um copo de algas contém 126 mg ou 13% de cálcio. Você pode usar as algas marinhas como ingrediente na sua receita de risoto e sopa de miso clássica.
21. Leite de soja: O leite de soja pode ser uma ótima alternativa ao leite lácteo. É também uma boa fonte de cálcio. Além disso, o leite de soja não fortificado contém cerca de um quarto da quantidade de cálcio no leite. Mas o leite de soja fortificado está a par com o leite em termos de seu teor de cálcio.
Além disso, é baixo em gordura e rico em proteínas. Além disso, é particularmente uma boa opção para aqueles que são intolerantes à lactose e não podem beber leite lácteo regularmente.
22. Tofu: O tofu é um dos alimentos ricos em cálcio preparado pela moagem e fervura de soja seca e é considerada uma ótima alternativa aos produtos à base de carne. É uma boa fonte de cálcio, fornecendo 861 mg ou 86% do valor diário deste mineral em uma dose de meia xícara. Além disso, também é rico em proteínas e com baixo teor de gordura .
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