Calcium is an essential mineral for our body, especially important for the health of our bones and teeth. It contributes to the growth, development and maintenance of bone structure. It is important to consume enough calcium to maintain good bone density and prevent osteoporosis.

Dairy products

Dairy products are the best known sources of calcium. Milk, cheese and yogurt are all rich in calcium. A cup of skim milk contains about 300 mg of calcium, or about one-third of the recommended daily amount for an average adult.

They are also rich in vitamin D, which helps in the absorption of calcium in the body. However, it is important to note that some people may be lactose intolerant or have milk allergies, so it is important to find alternatives to get enough calcium.

The green vegetables

Leafy green vegetables are not only rich in calcium, but also in other essential nutrients for good health. Spinach, kale, and broccoli are examples of calcium-rich leafy vegetables. A cup of cooked spinach contains about 240 mg of calcium, or about 24% of the recommended daily amount for an average adult.

In addition to calcium, leafy green vegetables are also rich in vitamins, including vitamins A, C, E and K, as well as antioxidants such as flavonoids, carotenoids and polyphenols. Antioxidants help protect body cells from damage caused by free radicals, which are unstable molecules produced during normal metabolism or in response to environmental factors such as pollution or smoking.

By incorporating leafy green vegetables into your diet, you can improve your overall health by supplying your body with a variety of important nutrients. Try adding spinach to an omelette, sautéing kale with garlic and olive oil, or including broccoli in a salad for a delicious and nutritious source of vitamins and minerals. .

The dried fruit

Dried fruits can be a good source of calcium. Dried figs, dates, and raisins are all high in calcium. Half a cup of dried figs contains about 120 mg of calcium. Dried fruits are also a great source of fiber and antioxidants, which can help maintain good gut health and prevent chronic disease.


Sardines are a fatty fish that are also high in calcium, making them a healthy and nutritious food. A small can of sardines contains around 300 mg of calcium, which is an important amount for maintaining healthy bones and teeth. Additionally, sardines are rich in omega-3 fatty acids, which are essential nutrients for human health. Omega-3s help reduce inflammation and prevent heart disease, as well as improve brain function and boost the immune system.

Sardines are an excellent source of protein, which is needed to build and repair body tissues, they are very versatile in the kitchen, and can be used in a variety of tasty and healthy dishes, such as salads, pastas and soups. In short, sardines are a healthy and delicious food that should be included in any balanced diet.

Calcium supplements

If you don’t get enough calcium in your diet, you can take calcium supplements to make sure you meet your daily requirements. Calcium is an essential mineral for the development and maintenance of strong and healthy bones. However, it is important to consult a healthcare professional before taking calcium supplements, as an overdose of calcium can cause health problems such as constipation, kidney stones and decreased iron absorption.

Other factors, such as regular physical activity, sun exposure, and a nutrient-balanced diet, are also important for maintaining strong bones. Therefore, it is recommended to take calcium supplements in addition to a healthy and balanced diet, rather than using them as a substitute.

It is important to get enough calcium to maintain good bone health. Dairy products, green vegetables, dried fruits, sardines and calcium supplements are all rich sources of calcium that you can include in your diet to ensure you are getting enough of this important mineral. It is also important to maintain a balanced and varied diet to obtain all the nutrients necessary for good overall health.

* criptom strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.