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Todos sabemos que la leche es una de las mejores fuentes de calcio . Sin embargo, no a todas las personas les agrada o son Intolerantes a la lactosa. Pero es muy fácil poder sustituir la porción de leche al consumir otros alimentos ricos en calcio. Así que no perdamos más tiempo y vayamos a conocer los alimentos que aportan calcio para poder compensar la porción de este gran mineral .
1. Brócoli Lo ideal es ingerir de manera regular el brócoli, ya que es un alimento rico en nutrientes, sobresaliendo el calcio . Puedes consumirlo al vapor, porque es una de las mejores técnicas de cocción que permite aprovechar todos los nutrientes de este alimento.
2. Sardinas Al consumir las sardinas con los huesos, se transforma en una excelente fuente de calcio . 60 g de sardinas tiene igual cantidad de calcio que ¼ l de litro de leche. Por eso se recomienda incorporar sardinas en lata a una alimentación saludable. Solo habría que revisar la etiqueta del producto para verificar que contenga espinas y su conservante sea en aceite.
3. Almendras Dentro de los frutos secos resaltan las almendras, las cuales pueden consumirse en cualquier momento, preferiblemente tostadas o crudas, pero evitarlas fritas. Puedes incluirlas en una ensalada o batido, ya que por cada 100 g de almendras aportan 150 mg de calcio a tu organismo .
4. Garbanzos El calcio de los productos lácteos lo puedes sustituir por unos ricos garbanzos. Cada 100 g aporta 105 mg de calcio. Cabe destacar que el garbanzo es una de las mejores legumbres que aporta calcio e incluso debido a su versatilidad, puede utilizarse en varias preparaciones.
5. Algas Otra excelente fuente de calcio que está en tendencia actualmente en la dieta, son las algas , principalmente el Wakame. Solo habría que ser precavido al consumirlas, ya que este tipo de algas tienen una gran cantidad de yodo, lo cual puede provocar alteraciones de la tiroides.
Como puedes darte cuenta, es posible darle a tu organismo en la cantidad de calcio requerida sin necesidad de ingerir productos provenientes de la leche de vaca . Pero además de ingerir estos alimentos, también es primordial aprender a combinarlos para que el organismo pueda asimilarlo de la mejor forma.
Erika
Licenciada en gastronomía por profesión y cocinera experimental por vocación. Con un estilo de vida saludable y responsable que va de la alimentación sana y el entrenamiento constante. Perfil de Linkedin