Varied diet and calcium, essential for bone health

Calcium is essential for the functioning of the body and a low percentage of this mineral can cause health problems such as osteoporosis. We explain the importance of eating a varied diet rich in calcium and some foods that will help you maintain the levels that the body needs.

The importance of a varied, balanced diet rich in calcium

Calcium is an essential mineral for bones, muscles and many vital functions. Maintaining the amounts that the body requires is essential to prevent osteoporosis, bone fragility and other health problems. It is obtained from the foods that are consumed, but factors such as age and diet can influence the percentage that is absorbed.

Calcium consumption is essential during all life cycles. However, it must be adapted to each moment and situation. For example, during the growth stage, the bones absorb large amounts and, in adulthood, it is reduced. And what, then, is the best way to balance and maintain the calcium necessary for health? Lead a healthy lifestyle and, above all, a varied diet.

Ginger, pepper, or vitamin D, facilitate the absorption of calcium. On the other hand, processed foods, sugars, salt, refined flours, alcohol or excess fiber and vegetables in vegan diets can reduce it. This does not mean that you cannot consume salt occasionally or that you do not have to eat vegetables. In fact, the vegetable provides calcium. But if only vegetables are consumed as the main source of this mineral, the percentage that the body assimilates could be lower than necessary, since they are fibers that favor elimination through urine. What needs to be noted is:

• Do not abuse foods that hinder absorption.
• Maintain a balanced and varied diet that includes a variety of foods with calcium and nutrients essential for health.

Foods with calcium

1. Sesame
2. Col
3. Salmon and sardines
4. Broccoli
5. Cherries
6. Almonds and hazelnuts
7. Chard
8. Wakame seaweed
9. Chickpeas
10. Dairy: yogurt, cheese and milk. 

Performing physical activity adapted to your needs and having a varied and balanced diet that incorporates foods rich in calcium, is the best way to take care of your bone health and quality of life.