Here you have a weekly menu rich in calcium to strengthen the bones

Olga Amado

5 May, 2017

It is very important that in your diet you keep in mind a menu that includes a significant contribution of calcium since our body is not able to generate it on its own and needs to obtain it from the intake of foods that are in be rich.

Calcium is the most abundant mineral in our body and together with phosphorus forms and maintains bones. But it is not its only function, it helps in muscle contraction, in the transmission of nerve impulse, in coagulation, in ion transport, in hormone secretion and in cell growth and division. Humans do not synthesize it, so the only way to get it is through food and we mainly talk about two types of calcium sources, animal and vegetable, the latter being the worst assimilation. 
How much calcium do we need
Depending on the source we consult the amounts will vary but if we pay attention to the EFSA (European Food Safety Agency) are proposed approximately 800mg in children up to 9 years, 900 -1000mg per day in adults and the demand is higher in certain stages of life such as adolescence, old age or breastfeeding. In these situations between 1.200 and 1.300mg of calcium a day are proposed. This amount translates into about 3 servings of calcium a day or 4-5 in the other situations mentioned. While the increased calcium needs in adolescence or breastfeeding are explained by the need for new bone formation, in old age, the main reason will be for the loss of the mineral. Remember that around the age of 35, it is the time when we accumulate the maximum amount of calcium and after a few years of maintenance, from about 50 years, this mass is slowly lost to the dreaded osteoporosis, a disease with a high prevalence among women in our society.
On what factors can we act to delay or curb this decalcification?
Above all and literally, get started, because beyond drugs there are possibilities to do things for yourself. As if it were a doctor’s prescription, we need to accumulate 30 ’of daily physical activity if we want to keep our bones strong. Stay away from alcohol and tobacco that promote calcium loss and do not exercise with caffeine for the same reason. It is also necessary that vitamin D is not lacking, since, to put it simply, it is responsible for facilitating the entry of calcium into the bones and for this vitamin to become active, it is also not necessary to lack moderate sun exposure. When it comes to food, it is advisable to correct dietary guidelines and ensure the intake of calcium through intake. 
For a diet high in calcium, take note and add the following foods to your shopping cart:
Sea sardines, anchovies, sonso or any small fish that can be eaten with thorns and also seafood such as clams, prawns or mussels. Especially highlight the first, rich in antioxidants and other vitamins such as D and our home. 
Algae are in vogue and are easy to incorporate into vegetable dishes, salads, soups or combine them with rice or legumes. They are not only rich in calcium, but also in iodine and potassium, which is why people with thyroid disorders or hypertension should moderate their consumption. 
Vegetables such as spinach, kale or broccoli stand out for their high content of calcium, vitamin C, interesting for their anti-inflammatory properties, fiber intake and low caloric content. 
Dried figs and especially almonds have a high calcium content. They are also rich in fiber, potassium or magnesium. Consumption should be moderated due to its high calorific value. A handful or about a few five units is enough. 
Among the seeds are flax and sesame. To absorb calcium you need to eat them crushed. They contain fiber that helps regulate intestinal transit and essential fatty acids that protect against cardiovascular disease. 
Of the fruits, it is worth highlighting the role of citrus fruits, especially oranges.
Among the aromatic herbs we will talk about parsley also used for its digestive, anti-inflammatory and antioxidant properties.  

Milk, controversies aside, it is an excellent whole food source of calcium, high biological value proteins, fats, vitamins and minerals. There are lactose-free, low-fat or calcium-enriched versions to make it more compatible with the different needs of consumers. Nowadays, many people have chosen to replace milk with other calcium-rich vegetable drinks such as almonds, soy, rice or oats which are also a good option when it comes to increasing the consumption of this mineral if it is the case of our needs.    
And to finish, we do not leave them pulses such as beans, beans, chickpeas, broad beans or peas. An energy-rich food group that can be heavy if cooked together with fats, which is not recommended.
From here, we can propose this weekly menu rich in calcium:








Rice milk

Amaranth cookies

Pineapple juice

Yogurt with musli


Roasted with feta cheese




Toast with tahina

Bread with arugula and blue fish

Yoghurt with amaranth

Orange juice

Sesame bar


Soy yoghurt




Broccoli with steamed bass

Marinated salmon with dill and sesame sauce

Cream of carrot with tahina

Fish with almond sauce

Rice with vegetables and turmeric

Mussels in Belgian

Watercress, pipe, soy and beet salad

Round turkey with Roquefort sauce

Grilled endives

Macaroni with parmesan au gratin

Beans coming out of the pot

Calf with garlic and parsley

Couscous of vegetables

Chicken breast with herbs



Fruit shake

Musli with nuts

Citrus fruit salad

Toast with fresh cheese


vegetable soup

Zucchini omelette

Salad with nuts

Anber hummus toasters

Sautéed tofu with lentils and vegetables

Quinoa with Brussels sprouts and tomato sauce

Tomato quiche

Goat cheese and sardines

Miso soup with wakame seaweed

Rice pudding

Green salad with figs and xia

Cheese fritters


the author

Olga Amado

Responsible Area of ​​health of the Llinars Sport

Graduate in medicine and surgery (UAB). Specialist in Physical Activity and Sports Medicine (UB). Master in Nutrition and Food (UB).

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