7 Principais Grupos De Alimentos Ricos Em Cálcio

Índice:

7 Principais Grupos De Alimentos Ricos Em Cálcio
7 Principais Grupos De Alimentos Ricos Em Cálcio
Anonim

O que ajuda a contrair e relaxar os músculos ao fazer esses agachamentos com pesos? O que carrega aquele sinal de reflexo rápido quando você toca em algo muito quente?

Cálcio

Manter as reservas de cálcio do corpo é fundamental. Aqui está uma lista de alimentos ricos em cálcio. Escolha seus favoritos e prepare uma tempestade.

Índice

  • Por que você precisa de cálcio?
  • 7 grupos de alimentos ricos em cálcio
  • Quanto de cálcio você precisa?
  • O que acontece se houver muito menos cálcio?
  • Suplementos de cálcio em que você pode confiar

Por que você precisa de cálcio?

O cálcio sustenta todo o sistema esquelético e músculos, sustenta o funcionamento do sistema nervoso e é um componente essencial do sistema circulatório (1).

Sem ele, os nutrientes solúveis em gordura, como as vitaminas A, D, E e K, não são assimilados pelo corpo. Esse desequilíbrio pode desencadear uma cadeia de distúrbios e deficiências (1).

Continue lendo para encontrar uma lista de grupos de alimentos ricos em cálcio.

7 grupos de alimentos ricos em cálcio

1. Vegetais

Vegetal Porção Conteúdo de cálcio (em mg)
Couve, cozida ½ xícara 178
Wasabi 1 copo 166
Espinafre ½ xícara 146
Nabo verde, fresco, cozido ½ xícara 124
Couve, fresca, cozida 1 copo 94
Quiabo cozido ½ xícara 88
Verduras de beterraba cozidas ½ xícara 82
Repolho chinês (bok choy) 1 copo 79
Brócolis 1 copo 42,8
Couves 1 copo 35,6
Raiz-forte 1 copo 30
Rabanete 1 copo 29,0
Couve-flor 1 copo 22,0

Fonte: (1), (2)

2. Frutas, sucos e frutas secas

Fruta Porção Conteúdo de cálcio (em mg)
Suco de laranja (enriquecido com cálcio e vitamina D) 100g 201
Ruibarbo, congelado, não cozido 100g 194
Figos (secos) 100g 162
Curranta, zante, seco 100g 86
Ameixas secas, desidratadas, cruas 100 72
Laranjas com casca 100 70
Datas, medjool 100 64
Damascos, secos, não cozidos 100 55
Passas, sem sementes 100 50
Amoras 100 39
Elderberries 100 38
Jaca 100 34
Lichias secas 100 33
Amora silvestre 100 29
Kiwi 100 26
Framboesas 100 25
Mamão 100 24

Fonte: (3)

3. Laticínios e produtos lácteos

Laticínios / produtos lácteos Porção Conteúdo de cálcio (em mg)
Whey, doce, seco 100g 796
Queijo romano 1,5 oz 452
Iogurte natural, com baixo teor de gordura 8 onças 415
queijo suíço 1,5 onças. 336
Mozzarella 1,5 oz 333
Queijo cheddar 1,5 onças. 307
Leite, sem gordura 8 onças 299
Leitelho com baixo teor de gordura 8 onças 284
Leite integral (3,25% de gordura) 8 onças 276
Queijo feta 1,5 oz 210
Queijo cottage, 1% de gordura do leite 1 copo 138
Iogurte congelado, baunilha ½ xícara 103
Sorvete, baunilha, ½ xícara 84
Creme de leite, gordura reduzida 2 colheres de sopa 31
Queijo cremoso, regular 1 colher de sopa 14

Fonte: (1), (2), (3)

4. Legumes, produtos leguminosos e lentilhas

Leguminosa / lentilha Porção Conteúdo de cálcio (em mg)
Feijão alado maduro 100g 440
Leite de soja, fortificado com cálcio 8 onças 299
Tofu, firme, com sulfato de cálcio ½ xícara 253
Tofu, macio, com sulfato de cálcio ½ xícara 138
Farinha de soja, sem gordura, crua 100g 244
Feijão branco maduro 100g 240
Natto 100g 217
Feijão vermelho, maduro 100g 195
Farinha de soja integral torrada 100g 188
Soybeans, green, cooked ½ cup 130
Cowpeas, cooked ½ cup 106
White beans, canned ½ cup 96
Soybeans, mature, cooked ½ cup 88
Adzuki beans, mature 100 g 66
French beans, mature 100 g 63
Yellow beans, mature 100 g 62
Baked beans, home-made 100 g 61
Miso 100 g 57
Lentils, raw 100 g 56
Peanuts, boiled, salted 100 g 55
Split peas, mature 100 g 55
Mung beans, mature, cooked, 100 g 53
Fava beans, mature, cooked 100 g 36

Source: (2),(3)

5. Nuts And Seeds

Nuts/Seeds Serving Size Calcium Content (in mg)
Sesame seeds, whole, dried 100g 975
Chia seeds, dried 100g 631
Almonds 100g 264
Flaxseeds 100g 255
Lotus seeds, dried 100g 163
Brazil nuts, dried, unblanched 100g 160
Hazelnuts or filberts 100g 114
Pistachios, raw 100g 107
Walnuts, English 100g 98
Sunflower seed kernels 100g 78
Pecans, dry roasted 100g 72
Pumpkin seeds, dry roasted 100g 55
Cashew nuts, raw 100g 37
Chestnuts (Japanese), dried 100g 31
Coconut meat, desiccated 100g 26
Pine nuts, dried 100g 8

Source: (5)

6. Fish, Egg, And Meat Products

Fish/Egg/Meat Product Serving Size Calcium Content (in mg)
Beef, variety meats, raw 100 g 485
Sardines, canned in oil with bones 3 oz. 325
Pork, fresh, variety meats, raw 100 g 315
Caviar, black and red 100 g 275
Mature hens, raw, deboned 100 g 187
Salmon, pink, canned, with bones 3 oz. 181
Lamb, variety meats, raw 100g 162
Shrimp, canned 100g 145
Turkey, deboned, raw 100g 145
Ocean perch, Atlantic, cooked 3 oz 116
Pacific Herring, cooked, dry heat 100 g 106
Blue crab, canned 3 oz 86
Clams, canned 3 oz 78
Rainbow trout, farmed, cooked 3 oz 73
Lobster, cooked 100 g 61
Duck, meat and skin, raw 100 g 11

Source: (1), (2), (6), (7), (8), (9), (10)

7. Breakfast Cereals, Grains, And Pasta

Cereal/Grain/Pasta Serving Size Calcium Content (in mg)
Ready-to-eat cereal, calcium-fortified 1 cup 100-1000
Oatmeal, plain and flavored, instant, fortified 1 packet prepared 99-110
Bread, white 1 slice 73
Chocolate pudding, ready-to-eat, refrigerated 4 oz. 55
Bread, whole-wheat 1 slice 30
All-purpose wheat flour, enriched 100 g 338
Teff, uncooked 100 g 180
Amaranth, uncooked 100 g 159
Corn flour, enriched 100 g 141
Wheat bran, crude 100 g 73
White rice, parboiled 100 g 55
Oats 100 g 54
Quinoa, uncooked 100 g 47
Buckwheat flour 100 g 41
Macaroni, whole-wheat 100 g 40
Brown rice, raw 100 g 33
Spaghetti, dry 100 g 21

Source: (1), (2), (11)

That was our exclusive list of calcium-rich foods. All you need to do is pick a few items from these lists and cook up a calcium-rich storm.

Before you get to work, it is important to know how much calcium you need. Check the next section for these details.

How Much Of Calcium Do You Need?

The requirements change with age and sex.

Male Pregnant 0–6 months* 7–12 months* 1–3 years 4–8 years 9–13 years 14–18 years
71+ years

1,000 mg of calcium daily. Girls (14-18 years) need a higher intake of 1,300 mg, and older, post-menopausal women need about 1,200 mg of calcium per day (1).

The tolerable upper intake levels (UL) of a supplement are the highest amount that most people can take safely. For calcium, it looks something like this:

Age UL
0-12 months
14-18 yr
14-18 yr

But what if these components are unavailable/insufficient to meet the daily intake mark? What happens when you have calcium deficiency?

What Happens If There Is Too Less Calcium?

Calcium deficiency would trigger a multi-functional setback, given its critical role in the metabolism and maintenance of your body. Following are the symptoms of calcium deficiency or hypocalcemia (12):

  • Numbness of fingertips and toes
  • Muscle cramps
  • Convulsions
  • Lethargy
  • Poor appetite
  • Arrhythmia
  • Rickets (if coupled with vitamin D deficiency)
  • Random neuromuscular irritability
  • Chronic renal failure
  • Pancreatitis
  • Cardiovascular diseases, and in worst cases
  • Death

To avoid such repercussions, it is best to have a balanced diet rich in calcium as well. Despite taking measures, if you are diagnosed with hypocalcemia, healthcare providers may prescribe calcium supplements.

Calcium supplements are synthetic formulations of calcium compounds. Most of these are safe for human consumption.

But we strongly recommend you to use them only under medical supervision.

Calcium Supplements You Can Trust

Top calcium-rich foods - Calcium Supplements You Can Trust
Top calcium-rich foods - Calcium Supplements You Can Trust
  1. Calcium Carbonate: Most quickly absorbed in the body. It is available in the form of capsules, liquids, powder, and over-the-counter tablets.
  2. Calcium Citrate: A more expensive form of calcium. It is absorbed well on an empty or full stomach.
  3. Other Sources: Calcium gluconate, calcium lactate, calcium phosphate, calcium acetate, calcium citrate malate, calcium lactogluconate, tricalcium phosphate, etc. with multivitamin-mineral supplements are available (13).

Check the product authenticity symbols, serving size, instructions to use, and the recommended dosage before choosing the right supplement.

Above all, use them only on medical consent.

In Summary

It is mandatory to get the recommended intake of this magic mineral to live a fuss-free life. With medical/dietetic guidance, you can plan a calcium-rich meal using the listed food groups.

If this article has given you all that you wanted to know about calcium-rich foods, share your feedback and suggestions in the section below.

Strengthen your bones, boost heart health, and stay fit with calcium!

Expert’s Answers For Readers’ Questions

How much calcium can your body absorb at a time?

Your body can take up about 500 mg of calcium at a time. Although the daily requirement is approximately 1000-1200 mg, it is better to split the total into small doses of 500 mg across the day. This would ensure maximum absorption of calcium.

How do you determine the levels of calcium in your body?

Levels of calcium in your body can be determined by taking a simple blood test. It can help you diagnose calcium deficiency or calcium excess. The result indicates the amount of calcium circulating freely in the blood, but not that stored in bones.

The reference range for calcium in adults is 8.6 mg/dL to 10.2 mg/dL, and for children, it varies from lab to lab.

13 sources

Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  • Calcium, Fact Sheet for Health Professionals, Office of Dietary Supplements, National Institutes of Health.

    ods.od.nih.gov/factsheets/Calcium-HealthProfessional/#en2

  • APPENDIX B. FOOD SOURCES OF SELECTED NUTRIENTS, Dietary Guidelines for Americans 2005, USDA.

    health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm

  • Fruits and Fruit Juices, Foods highest in Calcium, SELFNutritionData.

    nutritiondata.self.com/foods-009118000000000000000-w.html

  • Legumes and Legume Products, Foods highest in Calcium, SELFNutritionData.

    nutritiondata.self.com/foods-016118000000000000000-1w.html?

  • Nuts and Seed Products, Foods highest in Calcium, SELFNutritionData.

    nutritiondata.self.com/foods-012118000000000000000-1w.html?

  • Finfish and Shellfish Products, Foods highest in Calcium, SELFNutritionData.

    nutritiondata.self.com/foods-015118000000000000000-w.html

  • Beef Products, Foods highest in Calcium, SELFNutritionData.

    nutritiondata.self.com/foods-013118000000000000000-w.html

  • Poultry Products, Foods highest in Calcium, SELFNutritionData.

    nutritiondata.self.com/foods-005118000000000000000-w.html

  • Pork Products, Foods highest in Calcium, SELFNutritionData.

    nutritiondata.self.com/foods-010118000000000000000-w.html

  • Lamb, Veal, and Game Products, Foods highest in Calcium, SELFNutritionData.

    nutritiondata.self.com/foods-017118000000000000000-w.html

  • Cereal Grains and Pasta, Foods highest in Calcium, SELFNutritionData.

    nutritiondata.self.com/foods-020118000000000000000-w.html

  • Signs of Hypocalcemia: Chvostek’s and Trousseau’s Signs, Review of Clinical Signs, Hospital Physician, CiteSeerX, The Pennsylvania State University.

    citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.173.4187&rep=rep1&type=pdf

  • All About Calcium Supplements, New York State Osteoporosis Prevention & Education Program, Department of Health, New York State.

    www.health.ny.gov/publications/1980/index.htm

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