Waar zit Calcium in?
Calcium is an essential mineral that our body needs, but cannot produce itself make. It helps maintain strong bones in adults and bone formation in children, supports the muscle function and helps keep your teeth strong. Therefore, we need to get it from our diet. The recommended amount of calcium for an adult is 1 gram per day.
From foods not rich in calcium, such as bread, meat and potatoes, you take in an average of 200 mg of calcium. The remaining 900-1,000 mg must come from calcium-rich foods. These include dairy products such as (carne) milk, yogurt, custard and cheese. As a rule, eating 3 to 4 servings of dairy per day is is sufficient.
For those who do not like milk, are not used to consuming dairy products, or cannot stand them, there are plenty of alternatives. Foods such as nuts, legumes, vegetables and even certain brands of water can contribute to daily calcium intake. If you are watching your line, it is best to take low-fat dairy products, since they contain as much calcium as the fuller products.
Although many calcium-rich foods are helpful in achieving an adequate intake, it is unlikely that you will get too much calcium without supplementation.
In a handy list of calcium-rich foods ranked by calcium content per 100 grams, milk may not be at the top. Yet it is often easier to drink 250 ml of milk daily than to eat 250 g of nuts every day.
| Nutrition | Calcium content per 100 grams |
|---|---|
| Kaas | 720 mg |
| Tofu | 350 mg |
| Almonds | 250 mg |
| Rucola | 270 mg |
| Bread | 260 mg |
| Hazelnuts | 200 mg |
| Watercress | 180 mg |
| Kale | 150 mg |
| Soybeans (cooked) | 145 mg |
| spinach | 135 mg |
| Milk | 125 mg |
| Chinese cabbage | 125 mg |
| Yogurt | 110 mg |
| Broccoli | 60 mg |
| Figs | 55 mg |
| Bricot | 55 mg |
| Chickpeas (cooked) | 50 mg |
| Quinoa (cooked) | 17 mg |