9 Calcium-rich foods

Beware! You could be one of the more than five million Mexican women suffering from osteoporosis and not even know it. According to the health sector, one in three women over 50 years old and at least one in eight men suffer from osteoporosis, a condition mainly caused by a decrease in calcium absorption, thus affecting bone structure and mass. Characterized by reduced bone strength, osteoporosis is a chronic, degenerative, and detectable disease from the age of 45 through a bone densitometry. This specific study indicates the risk probability for developing the condition and should be performed annually, similar to the Pap smear or mammogram. When demineralization is unavoidable, the most evident signs are loss of height and curvature of the spine. Our friends from ActitudFem share more information about non-dairy high-calcium foods. Proper and Early Treatment According to the Mexican Association of Bone and Mineral Metabolism, if a woman is not treated during menopause, the loss of bone mass accelerates, resulting in a loss of up to 5 percent per year. “The risk increases if menopause occurs early, whether naturally or due to surgical removal of the ovaries,” say specialists. Therefore, it is essential for women, with or without menopause symptoms, to receive appropriate treatment determined by a specialist. A Calcium-Rich Diet and Exercise On the other hand, there are numerous measures we should follow from adolescence to reach maturity with sufficient mineral reserves to alleviate this condition. A calcium-rich diet, especially with dairy products, fish like charales, anchovies, and sardines, or vegetables like spinach, along with vitamin D found in egg yolks, salmon, or cod, is recommended. Another suggestion is to regularly engage in some type of exercise, such as yoga, Tai-Chi, or simply walking daily for half an hour. Sedentary lifestyle, alcohol, and tobacco should be eliminated from our lives. 9 Non-Dairy Foods We Should Consume   Cabbage: 100 grams of this vegetable contain 150 milligrams of calcium. The calcium in cabbage is absorbed by our body more easily than in other foods, as it does not contain oxalates, a substance that can hinder mineral assimilation. Swiss Chard: This popular vegetable has 51 milligrams of calcium per 100 grams and, like other dark green vegetables, is a good source of beta-carotene, which later transforms into vitamin A. Onion: Contains 20 milligrams of calcium per 100 grams, and besides being a rich source of this mineral, it also regulates stomach functions and stimulates appetite. Dried Figs: This fruit provides more calcium in its dehydrated state than fresh; thus, dried figs offer 144 milligrams of calcium in 100 grams. They are recommended to be consumed during children's growth stages. Almonds: This product has 240 milligrams of calcium per 100 grams. Its contribution is so significant that it can replace milk in the diets of lactose-intolerant or vegan individuals. Walnuts: This food contains 170 milligrams of calcium per 100 grams and, like other nuts, helps promote proper bone growth. Soy: This legume is known in the vegetarian and vegan world for being a calcium source that approaches what cow's milk provides. The amount of calcium in soy is 102 milligrams per 100 grams of cooked soybeans. Black Beans: A cup contains up to 102 milligrams of calcium and is also a good food source for lactose-intolerant individuals. Lentils: This legume offers up to 51 milligrams of calcium per 100 grams, but it also stands out as a great source of iron, proteins, and fiber.   Taking care of our bodies is the best long-term investment for having healthy and strong bones.   View original article   Cabbage Salad Almond Cake Lentil Soup