Foods rich in calcium

This system is a complex structure that binds ligaments, tendons and cartilage, performs one of the largest functions of the body and it is vitally important that we take care of ourselves in diet and lifestyle so as not to fracture easily.

Calcium along with joints and muscles It tries to give support and mobility to the body, so it can carry out a myriad of activities. What's more, interferes with the production of red and white blood cells and it helps to store a large amount of very valuable nutrients.

If we have a lack of calcium or low levels we can suffer ailments, diseases that due to their characteristics are difficult to treat and cure, affect our quality of life.

Even so, we do not have to fear anything if our diet is rich in foods rich in calcium and we take care of our physical activity, we walk, we swim or we ride a bike to keep our joints active.

Here we tell you what are the products that you have to include in your diet to cover your needs well.

Foods rich in calcium

• Egg: one of the most recommended foods, the yolk contains a large amount of calciumAlthough the highest proportion is found in its shell, although its consumption is not very widespread, it can be ground and added to multiple recipes.

• Spinach: it is one of those that contains the most calcium within the wonderful lot of vegetables, the ideal is to consume it raw, for this reason, we propose to consume it in salads or green smoothies.
• Blue Fish: perfect to increase your calcium levels, you will strengthen your bones, you will avoid the premature deterioration of ligaments and tendons. What's more, omega 3 fatty acids, they also prevent premature aging acts as a great natural antioxidant.
• Soy milk: has become the healthy alternative to cow's milk, does not contain lactose and instead provides light digestions that provide calcium and is quickly assimilated.
• Onion: it is a classic in the Mediterranean, in a large number of dishes we make use of it, apart from its great flavor it contains vitamins, amino acids and trace elements that strengthen bone and joint health.
• Chickpeas: this legume is the one that contains the highest proportion of calcium, so it is perfect to increase our levels.

• Cheese: as it is dairy, it directly contributes to strengthening the bone system, prevents premature wear of the bones. 
• Natural Yogurt: this little dessert contains vitamin D and calcium, two essential for our bones. In addition, easy to consume, inexpensive and rich in flavor.

Foods that help you absorb calcium

From a very young age we know that consuming foods rich in calcium will be beneficial for our bone health is in perfect condition, strong bones and teeth.

However, on many occasions we consume these foods continuously and yet our levels are very low.

This occurs when we consume apart foods that prevent calcium absorption properly, as are the foods rich in oxalatesTherefore, it is important to know which are the foods rich in this mineral and which others help us to metabolize it correctly.

Foods rich in vitamin D

• Blue fish, tuna, mackerel, salmon, sardines, etc.
• Egg. 
• Seafood, prawns, crayfish, prawns, oysters. 
• Fish oil. 

Foods rich in vitamin K

Vitamin K It is a nutrient that favors the absorption of calcium, for this reason, do not forget to consume the following foods so that you get good levels of calcium.

• Fresh herbs, basil, thyme, sage. 
• Vegetables as is cabbage, watercress, broccoli or asparagus. 
• Fruits of the forest blackberries, blueberries, raspberries or even pears.
• Pickles eLow-salt pickles.

Foods rich in vitamin B6

Add the following alternatives to your diet:

• Lean meats like turkey, chicken or beef without the fat parts.
• Fish like tuna, trout or cod. 
• Vegetables as bell peppers, turnips or peas. 
• Chickpeas, lentils, or soybeans they also have a great contribution of vitamin B6 that helps the absorption of calcium.

What are the symptoms of a lack of calcium?

Calcium is essential for our health, it plays a main role in the formation of bones, teeth and various tissues. When we have low calcium levels we can have difficulties, know what are the most common symptoms of a lack of calcium in the body.

• Bone weakness: We can notice a weakening of the bone that, if not attended to, can affect us with osteoporosis and fractures.
• Tooth sensitivity: calcium also takes care of our teeth, for this reason, if we do not have calcium in our body, it could deform the teeth in the youngest and increase oral problems in adults.
• Certain diseases: We would have a higher risk of suffering from respiratory diseases and infections, since the immune system would be weakened.

•  Muscle cramps: It is one of the most common symptoms, there is an overload in the muscles that they cannot support, we can suffer them just by performing daily activities.
• Insomnia: It can directly affect our sleep as it prevents us from resting properly, sleep is interrupted. It affects our day to day since we cannot rest and we feel exhausted.
• Period painsAlthough these pains can be suffered from different causes, it has been studied that the lack of this mineral also favors the appearance of more pains. Colic, inflammation, fluid retention and pain will be avoided.
• Weight is not lost: calcium regulates metabolism, therefore, if it is not consumed we can have a slow metabolism and therefore not lose weight. The correct levels help keep body fat from accumulating.

• Dry skin and weak nails: cell regeneration is at odds with the correct restoration of nails and skin. We can suffer dryness, cracking or staining.
• Hair problems: If we notice that our hair does not look like it used to, it falls out more than it should or we have dry hair, it may be due to a lack of calcium in our body, although it may be due to other causes, it is worth including foods rich in calcium to ensure.