In addition, the mineral contributes to the contraction and expansion of muscles and blood vessels, the secretion of hormones and enzymes, and the sending of messages through the nervous system.

sources of calcium among dark green vegetables. While a cup of cooked kale has about 260 mg of calcium, a cup of cooked broccoli has about 60 mg of the mineral.

However, be careful with vegetables like spinach that contain substances called oxalates , which bind to calcium and make it difficult to absorb the mineral. Therefore, the recommendation is to give preference to broccoli and kale.

1. Chia

In addition to being a very healthy food that appears in many diets to lose weight, chia is an excellent source of calcium. In a tablespoon or 10 grams of chia, there is approximately 63 mg of the mineral.

As it doesn’t have a strong flavor, chia is a wild ingredient that can be consumed throughout the day. For example, with fruit for breakfast or being added to salads at lunch or dinner.

2. Dark green vegetables

Broccoli and kale are one of the best sources of calcium among dark green vegetables. While a cup of cooked kale has about 260 mg of calcium, a cup of cooked broccoli has about 60 mg of the mineral.

However, be careful with vegetables like spinach that contain substances called oxalates , which bind to calcium and make it difficult to absorb the mineral. Therefore, the recommendation is to give preference to broccoli and kale.

3. Sardine

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Good news for those who like to eat fish: in a can of sardines you can get about 35% of your daily calcium requirement. It is also worth consuming the sardine spine, which in addition to being soft, is where there is a greater concentration of calcium. Are you worried about canned sardines? So, be sure to listen to the nutritionist’s explanations on the topic in the following video:

4. Almond

Several members of the oilseed group are rich in calcium. However, among them all, the almond stands out. In a 30 gram serving of almonds there is about 70 mg of calcium. Thus, almond milk can be a good choice of vegetable milk to replace cow’s milk in the diet. Learn how to make your own almond milk at home .

5. Legumes

The legume group includes examples such as beans, lentils and especially chickpeas. That’s because it’s estimated that in ½ cup of chickpeas you can find an impressive 300 mg of calcium.

In addition to being super healthy with its fiber and protein, chickpeas can appear in various forms in the diet. For example, you can prepare salads, spreads, soups and even chickpea chips .