Table of Contents
Fish is a source of calcium
1. Salmon
2. Sardines
3. Teri
4. Mackerel
5. Rainbow trout
Jakarta, hitclubapk3 Indonesia
—
Milk
not the only source of calcium.
Fish
and
food
Other seas also contain it
calcium
enough to make
bones
strong.
Eating fish as a source of calcium can be a delicious and healthy alternative.
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With adequate calcium intake, you can keep your bones strong until old age and prevent the risk of bone loss.
Especially for children, calcium is very important for the formation of perfect and strong bones.
Fish is a source of calcium
Quoting the National Institute of Health (NIH) page, each person’s daily calcium needs are different.
Adult to elderly men generally need an intake of 1,000 milligrams (mg) of calcium per day.Meanwhile, women in the same age range need 1,200 mg of calcium per day.
Below are several choices of fish that can be a source of calcium while supporting your bone health.
1. Salmon
Salmon is not only popular for its high protein and omega-3 content, but also as a good source of calcium.
Canned salmon is usually processed with the bones, so the calcium content is more optimal.
In one can of salmon (around 83 grams) there is around 19 percent of the recommended daily calcium requirement.Apart from that, the omega-3 content in salmon is also beneficial for maintaining heart and brain health.
2. Sardines
Canned sardines are another excellent choice as a source of calcium.One can of sardines (92 grams) can meet up to 27 percent of daily calcium needs.
Apart from calcium, sardines are also rich in selenium, a mineral that helps neutralize toxins in the body.
The combination of calcium and vitamin D in sardines helps the body absorb calcium more efficiently, so that bones stay strong and healthy.
3. Teri
Anchovies are small fish that are usually consumed with the bones, so they are a very dense source of calcium.A 3 ounce serving of anchovies contains around 180 mg of calcium.
Apart from that, anchovies are also rich in protein, omega-3, and various vitamins and minerals such as iron, magnesium and B vitamins.
According
Very Well Health
, the sodium content in anchovies is quite high.So, people with certain health conditions need to limit their consumption of this fish.
4. Mackerel
Mackerel is also a good source of calcium, especially if consumed in canned form with bones.
100 grams (g) of fresh mackerel contains around 15 mg of calcium.However, canned mackerel containing bones can provide up to 870 mg of calcium per can.
Apart from calcium, mackerel is rich in omega-3, vitamin D, magnesium and selenium which supports bone and overall body health.
It should be noted, type
king
mackerel
contains high levels of mercury, so pregnant women are advised to limit consumption of this type of fish.
5. Rainbow trout
Rainbow trout
or rainbow trout is known as a fish that is low in contaminants and rich in nutrients.In 100 g of trout there is around 55 mg of calcium which helps keep bones strong.
Apart from calcium, rainbow trout is also a high source of protein, omega-3, magnesium, phosphorus and vitamin D.
The low saturated fat content makes this fish a healthy choice for maintaining heart and bone health.
Meeting daily calcium needs is very important to keep bones strong and prevent osteoporosis, especially as you get older.Apart from milk, the fish above can be a delicious and nutritious source of calcium.
(asr)
