Obstetrician-gynecologist Ekaterina Volkova recommends getting calcium primarily from food sources rather than relying solely on pharmacy supplements. Dairy are an excellent source of calcium, but there are other foods rich in this essential mineral.
Volkova suggests focusing on fermented milk products such as cottage cheese, cheese and plain yogurt and including them in your daily diet. These dairy products can make a significant contribution to your satisfaction. daily calcium requirementwhich usually fluctuates from 1000 to 1500 mg.
Here are the approximate calcium contents of various foods:
- 30 grams of cheese (depending on the type) contains about 250 mg of calcium.
- 200 ml of milk contains about 200 mg of calcium.
- 150 grams of cottage cheese contains approximately 250 mg of calcium.
- A teaspoon of sesame seeds contains approximately 150 mg of calcium.
- Additionally, calcium can be found in foods such as cabbage (about 200 mg of calcium per 100 grams) and sardines (up to 400 mg of calcium per 100 grams).
Including these calcium-rich foods in your diet can help you maintain healthy calcium levels naturally.