As already mentioned, Calcium is a nutrient that is essential to the body. According to the National Institutes of Health (NIH) in the United States. For adults between 19 and 50 years old, they need 1,000 milligrams of calcium per day. This amount is found in 8 ounces or 3 glasses of milk, especially dairy foods. Cheese and yogurt are considered the best sources .
However, for people with lactose intolerance Including those who eat a vegan diet can be more confident. Because in addition to dairy foods. Cheese and yogurt also have many sources from plants. These are the plants that we bring to you. It is also considered an excellent source of calcium ทางเข้า UFABET
- chia seeds
2 tablespoons of chia seeds provide 179 milligrams of calcium. Chia seeds, in addition to being high, also contain boron, which helps promote bone and muscle health. By helping the body burn fat.
Eating just 1 tablespoon of black sesame seeds will help the body receive up to 88 milligrams. In addition, eating sesame seeds. You also get other nutrients such as zinc and copper. Both nutrients are beneficial to bone health. From a study in the year 2013 found that eating more sesame helps relieve symptoms of osteoarthritis.
- Soybean products
Soybeans are naturally rich in calcium. One cup of cooked soybeans, approximately 175 grams, provides 18.5% of the daily calcium intake. Young soybeans or soybeans provide approximately 27.6% of the daily intake. There are also foods made from soybeans that contain calcium.