Calcium-rich foods: Unfortunately, the statistics of fractures (hand and foot bones) have increased in kindergartens, which has raised a lot of worries.

Accidents lead to a very simple fracture and children with the least corrosion or physical impact are affected, which is a matter of question !!!!

The cause of bone fracture in children

Physicians cause this change in family culture and, unfortunately, turning to use:

• Snacks like puff pastry …

Common foods such as:

• Pizza, Different Fast Food, Kentucky and …
• Carbonated drinks
• And do not eat milk and dairy products
• Do not eat figs, whey, raisins, ….

The amount of daily calcium intake

• The recommended daily calcium dose is 1000 mg for men and women aged 19 to 50 years.
• For women over the age of 50, 1200 mg.
• For adolescents at an advanced age, they are 1,300 mg.

Do not worry if children or even adults tend to have milk. In this article, you can come up with us with the introduction of foods that contain more calcium than milk, to meet their daily needs.

1- Cheese

One of the foods rich in calcium is cheese, depending on its type, the amount of calcium it is different, and the best type of cheese is Parmizan. Different types of cheese have up to 1000 mg of calcium.

Cheeses made with lamb, goat, buffalo and calcium are lower.

Because the higher the fat content of the cheese, the lower the protein and calcium content, the more caloric it is.

2- Yogurt

Eating a daily low-fat or non-fat yogurt can provide the daily calcium needs of children and adults.

One cup of high-fat yogurt, 30% and a low-fat yogurt, 45% of our daily requirement for calcium.

3- Seeds

Poppy seeds, sesame, sunflower, pumpkin and other seed, one of the richest sources of calcium.

These brains may look small, but they are very rich in nutrient.

4- Sardines

Sardines are rich in calcium content. 100 grams of sardines will provide 35% of calcium daily intake.

This type of fish is one of the healthiest species of fish, which, in addition to its high calcium, has a high level of omega-3 and vitamin D.

5- Almonds

Among all the brains, almonds have the highest calcium content.

Three quarters of almond cups contain about 320 milligrams of calcium.

6- Legumes

The legumes contain nutrients, zinc, magnesium and potassium, and some kinds of beans also contain high calcium content.

A cup of white beans provides 24% of the daily calcium intake.

Reference: Foodworldblog

Collected by: Dr. Afsaneh Amin Ghafouri