There are sentences that are repeated and heard so often that we no longer wonder if they are true or not, we just repeat them. A clear example is milk. If you asked everyone you meet on the street to tell you which food has the most calcium, I’m sure most of them would say milk. This makes sense in part, not only because that’s what we’ve been shown in TV ads, but also because milk contains calcium. However, it is not one of the foods that contain the most, there are many other foods that can serve as a source of calcium. Today, more and more people do not drink milk because they are lactose intolerant, follow a vegetarian diet, or simply do not like it, and they should know that they are completely lactose intolerant. The necessary amount of calcium can be maintained even without milk. In fact, there are foods that contain more calcium than milk.

What is the importance of calcium to our body?

Calcium is a mineral that plays an essential role in our bodies. In fact, it is the most abundant mineral in the human body, accounting for up to 2% of our total weight. The main functions of calcium.

1. It is responsible for shaping the structure of our bones and maintaining the teeth, bones, and skeleton in general.
2. It is a necessary component for blood clotting, muscle contraction and some neurological functions.
3. Responsible for activating neurotransmitters responsible for intercellular communication.
4. It plays an essential role in maintaining the heart’s rhythm.
   As you can see, calcium is very important for our body. However, just as calcium deficiency can cause health problems, too much calcium is also not good and can be counterproductive.

Calcium absorption.

Usually when we talk about the amount of calcium we are talking about those foods that contain a large dose of this mineral. However, we rarely hear or realize the importance of calcium absorption. No matter how much calcium we consume, if our body is unable to absorb it, our body will not be able to get this mineral as it should. Below we explain some of the key factors in improving calcium absorption.

Bioavailability of calcium.

Bioavailability is a measure by which we can assess whether a particular element is absorbed and used by the body. Depending on the type of food, it may contain substances that, when combined with minerals, such as calcium, create other, more complex compounds that prevent them from being absorbed by the body.

In this regard, milk is not a problem because its bioavailability is good. In other words, the body can use up most of the calcium it contains. However, there are other foods like vegetables, seaweed, or nuts that are more bioavailable than milk. In conclusion, it is not only necessary that the food contain calcium, but depending on its composition, this calcium can be absorbed by the body in one form or another.

Calcium and Vitamin D.

This fact often goes unnoticed. Getting the right amount of calcium is just as important as getting the right dose of vitamin D. The fact is that vitamin D is responsible for the absorption of calcium, so if our bodies do not have enough calcium, it will be observed in its absorption.

On the other hand, when the body lacks vitamin D, it uses the calcium stores in the bones to perform its functions, which leads to bone loss or prevents the bones from strengthening.

Vitamin D can be obtained in three ways, through food and supplements, or best of all, through our skin. When we come into direct contact with sunlight, our body produces Vitamin D, in fact, 20 minutes of sunlight a day is enough to replenish our reserves and help us absorb calcium.

Foods that contain more calcium than milk.

First of all, it must be remembered that milk provides us with 124 mg of calcium per 100 ml. This amount, which is generally very good, is not on par with other foods that have more calcium than milk.

1. Anemone coronaria. In general, the seeds are a very good source of calcium. However, in this group of foods, poppy seeds (along with sesame) have the highest calcium content. The calcium content is so high that just 5 teaspoons provides the same amount of calcium as a glass of milk.
2. Wakame seaweed. Another food with more calcium than milk is wakame seaweed, which provides 150 mg per 100 grams. But not only calcium should be taken into account, a healthy diet should be taken as a whole. Just as wakame seaweed is high in calcium, it is also high in iodine. Therefore we should not take it in large quantities as it may be contraindicated.
3. Sardines. Sardines are another great source of calcium (344 mg per 100 grams!), but as a fatty fish, they’re also an excellent source of omega-3 fatty acids and high-quality protein. In addition, they are rich in vitamin D, a vitamin that, as mentioned earlier, is necessary for the proper absorption of calcium by the body.
4. cabbage. Kale is a high-quality nutritional product that is essential if you are on a vegan diet. This garden product contains more than 200 mg of calcium per 100 grams, which means that it not only provides us with more calcium than cow’s milk, but also more than the same meat.
5. spinach. Spinach is one of the most famous vegetables whose properties we know the most. It is known to be a very good source of minerals like iron, magnesium and potassium, but it also provides plenty of carotene, fiber and folate. As for the calcium that spinach provides, we find 181 mg per 100 grams, making it another food with more calcium than milk.
6. chickpeas; Legume seeds are a type of food that must be present in our diet. We usually talk about legumes as a source of iron, but few people know that they are also foods that provide us with more calcium than milk. Each 100 grams of legume seeds provides 143 mg of calcium, although this may be more or less depending on the type of seed.

Eating enough calcium is part of what is considered healthy eating. However, a healthy diet is not about consuming all the nutrients your body needs in a balanced way.