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 have a menu that contemplates an important contribution of calcium since our organism is not able to generate it by itself and needs to obtain it from the ingestion of foods that are in be rich

Calcium is the most abundant mineral in our body and together with phosphorus forms and keeps the bones. But it is not its only function, it helps in the muscular contraction, in the transmission of the nerve impulse, in the coagulation, the ionic transport, in the hormonal secretion and in the growth and cellular division. Humans do not synthesize it, so the only way to obtain it is through food and we mainly talk about two types of calcium, animal and vegetable sources, the latter being the worst assimilation.
How much calcium do we need
Depending on the source we consult the quantities will vary, but if we take into account the EFSA (European Food Safety Agency) 800mg is proposed in children up to the 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, 1.200 and 1.300mg of calcium are proposed daily. This amount is translated into 3 ratios of calcium per day or 4-5 in the other situations mentioned. Although the increase in calcium needs in adolescence or breastfeeding is explained by the need for new bone formation, in the old age, the main reason will be for the loss of the mineral. Recall that around the 35 years, it is time to accumulate the maximum amount of calcium and after a few years of maintenance, from the approximate 50 years, this too slowly goes away to feared osteoporosis, a disease with a high Prevalence among women in our society.
On what factors can we act to delay or put an end to this decalcification?
Especially and literally, start up, because beyond the drugs there are possibilities of doing things for oneself. As if it were a doctor's prescription, we have to accumulate 30 'of daily physical activity if we want to keep the bones strong. Get away from alcohol and tobacco that promote calcium loss and not exert ourselves with caffeines for the same reason. It is also necessary that vitamin D is not lacking, since, to say so, it is easy to administer the calcium in the bones and for this vitamin to become active, neither solar exposure nor measurements can be missed. Regarding diet, it is advisable to correct dietary guidelines and ensure the contribution of calcium through intake.
For a diet with sufficient calcium, take note and add to the shopping basket the following foods:
Sea sardines, anchovies, soyso or any small fish that can be eaten with thorn and also seafood such as clams, prawns or mussels. Especially noteworthy are the first, rich in antioxidants and other vitamins such as D and our home.
The algae are fashionable and easy to incorporate into vegetable dishes, salads, soups or combine them with rice or pulses. Not only are they rich in calcium, also in iodine and potassium, so people with thyroid disorders or hypertension should moderate their consumption.
Vegetables As spinach, kale or broccoli stand out for its high content of calcium, vitamin C, interesting for its anti-inflammatory properties, fiber and low calorie content.
Dry figs and especially almonds have a high calcium content. They are also rich in fiber, potassium or magnesium. It is necessary to moderate the consumption due to its high caloric power. With a handful or about five little units there is enough.
Among the seeds are those of flax and sesame. To absorb calcium, eat crushed foods. They contain fiber that helps us regulate intestinal transit and essential fatty acids protecting against cardiovascular disease.
Of the fruits, it is worth highlighting the role of citrus fruits, especially orange.
Among the aromatic herbs we will talk about parsley also used for its digestive, anti-inflammatory and antioxidant properties.
Milk, apart from controversies, is a complete food, excellent source of calcium, proteins of high biological value, fats, vitamins and minerals. There are versions without lactose, with less fat or enriched with calcium to make it more compatible with the different needs of consumers. Currently, many people have chosen to replace milk with other vegetable drinks rich in calcium such as almonds, soybeans, rice or oats, which are also a good option when it comes to increasing the consumption of this mineral if it is case of our needs.
And to finish, we do not leave them pulses such as beans, beans, chickpeas, beans or peas. A group of foods rich in energy that can be heavy in pairs if we cook them together with fats, which is not recommended.
From here, we can propose these weekly rich menus 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 bag


Soy yoghurt




Broccoli with steam bundle

Marinated salmon with dill and sesame sauce

Cream of carrot with tahina

Fish with almond sauce

Rice with vegetables and turmeric

Mussels in Belgian

Salad of watercress, pipes, soybeans and beets

Roll of turkey with roquefort sauce

Grind yourself

Macaroni with parmesan gratin

Mushrooms from the pot

Calf with garlic and parsley

Couscous of vegetables

Chicken breast with aromatic herbs



Fruit shake

Musli with nuts

Citrus macedonia

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).

more information

add the magazine to RSS

We use third-party cookies to collect information about your visits and use of our website. If you continue browsing this web we will understand that you accept the use of these devices. More information: Cookies Policy