Discover the different starchy foods containing calcium, their calcium content per 100 grams, their nutritional values , and their beneficial impact on general health.
Starchy foods are an essential part of many diets around the world. In addition to providing energy, vitamins, and minerals, some of them also constitute a valuable source.
In this article, we will explore the different types of starchy foods rich in calcium, their calcium content per 100 grams,
Their nutritional values and the importance of including them in a balanced diet:
Sesame seeds:
These little seeds are an excellent source of calcium, providing about 975 milligrams per 100 grams. In addition to calcium, sesame seeds are rich in fiber, protein, magnesium, and antioxidants. They contribute to bone health, the regulation of intestinal transit, and the prevention of certain chronic diseases.
Almonds:
Almonds are delicious and nutritious starchy foods that contain about 264 milligrams per 100 grams. They are rich in fiber, protein, healthy fatty acids, and vitamin E. Almonds support bone, cardiovascular, and brain health by keeping blood sugar levels stable.
Chia Seeds:
Chia seeds are a powerful source of calcium, providing approximately 631 milligrams per 100 grams. In addition to calcium, they are rich in soluble fiber, omega-3 fatty acids, protein, and antioxidants. Chia seeds support bone health, brain function, blood sugar regulation, and digestion.
Tahini:
Tahini is a creamy paste made from crushed sesame seeds. Contains approximately 426 milligrams per 100 grams. Tahini is also rich in healthy fats, protein, fiber, and B vitamins. Promotes bone health, heart health, and cholesterol control.
Tofu:
Tofu is a popular dairy substitute among vegetarians and vegans. About 100 grams of tofu contains about 350 milligrams. Tofu is also an excellent source of plant-based protein, iron, magnesium, and vitamins. Contributes to bone and muscle health and hormonal regulation.
It is essential to include a variety of calcium-rich starchy foods in a balanced diet to meet your daily calcium needs. To maintain bones and overall health, the recommended daily intake is about 1,000 milligrams for adults and up to 1,300 milligrams for adolescents and pregnant women.
Conclusion:
Starchy foods rich in calcium, such as sesame seeds, almonds, chia seeds, tahini, and tofu, are valuable allies for maintaining good bone condition and general health. By integrating them into your daily diet, you can benefit from their nutritional values while promoting your general well-being.
