Calcium is a very important nutrient not just for our bones and teeth, but also for blood, muscles, and heart function. Our body is not able to produce its own Calcium hence we have to watch the right intake of it.
However, the doctor’s advice is to source Calcium mainly from dairy products such as cheese and milk. Some research confirmed that dairy products seemingly increase the production of mucus in our body, which leads to some health problems.
Alternatively, there are natural sources of Calcium, and the content of it is richer than in diary source. (for instance, 100 g of milk contains only 120 mg of Calcium).
In comparison, let’s have a look at the natural sources of calcium:
- Poppy seeds – 1460 mg/100 g;
- Sesame seeds – 670-975 mg/100 g;
- Nettle – 713 mg/100 g;
- Almond – 252-273 mg/100 g;
- Sunflower seeds – 367 mg/100 g;
- Hazelnut – 226 mg/100 g;
- Plantain – 412 mg/100 g;
- Rosehip – 257 mg/100 g;
- Parsley – 245 mg/100 g;
- Watercress Salad – 214 mg/100g
The WHO reccomends
| Infants 0 to 6 months | 200 |
| Infants 6 to 12 months | 260 |
| 1 to 3 years old | 700 |
| 4 to 8 years old | 1,000 |
| 9 to 13 years old | 1,300 |
| 14 to 18 years old | 1,300 |
| 19 to 30 years old | 1,000 |
| 31 to 50 years old | 1,000 |
| 51- to 70-year-old males | 1,000 |
| 51- to 70-year-old females | 1,200 |
| 70 years old | 1,200 |
| 14 to 18 years old, pregnant/lactating | 1,300 |
| 19 to 50 years old, pregnant/lactating | 1,000 |