The almonds

As a snack, a side dish with fish or salads, or as a drink, almonds are an excellent nutritional choice since they contain many minerals, phytosterols, monounsaturated fatty acids, vegetable proteins, soluble fiber and vitamins. A consumption of 30 g, or about 24 almonds, will provide you with 70 mg of calcium1. The U.S. Food and Drug Administration (FDA) recommends eating almonds on a regular, even daily, basis. In addition, numerous studies have demonstrated the benefits of this nut and oilseed: cholesterol-lowering effect2, reduced risk of cardiovascular disease3 and type 2 diabetes4, reduced risk of gallstones5 and gallbladder removal6, and reduced risk of colon cancer in women

The soybean

A sacred grain like rice, wheat, barley, and millet, soybeans were used to expand Asia, the region where they originated.  It is only since the 19th century that its value is recognized. It is then given many uses: animal feed, paint, printing ink, food, etc.

Today's culinary use of soybeans takes many forms: milk, tofu, flour, sauce, etc. Soy milk represents an interesting alternative to cow's milk, mainly for people suffering from lactose intolerance. Generally enriched with vitamin D, which facilitates the absorption of calcium by the body, 250 ml (1 cup) of this drink provides between 320 and 370 mg of calcium1. Tofu is also appreciated for its calcium content, which is 350 mg per 100 g2, but also for its vegetable protein content. This food can therefore replace meat or fish in certain dishes.

Spinach

Belonging to the Chenopodiaceae family, like beets, Swiss chard, kale, arrowroot, quinoa and samphire, spinach is mainly known for its high iron content, although it is also a source of calcium. It is best eaten cooked rather than raw: once boiled, it provides more vitamins and nutrients. It can be added to soups, stir-fries or simply served as a side dish. Consumption of 125 g (1/2 cup) of boiled spinach provides 129 mg of calcium1. 

The cheese

Legend has it that cheese was discovered in the Middle East by a nomad who wanted to quench his thirst. He carried milk in a bag made from the stomach of a young ruminant. After a few hours, the milk would have separated to form a white mass, the cheese, and a liquid residue. This food is thus formed from lactic bacteria that activate the fermentation of milk. Cheese contains many vitamins such as vitamin A, B2, and B12 as well as various minerals such as phosphorus and calcium.

There are many varieties of cheese on the market: firm cheeses, soft cheeses, bries, camemberts, etc. Cheddar and mozzarella are very common cheeses that are an excellent source of calcium. Low-fat cottage cheese is a significant source of calcium. A 30 g consumption of cheddar cheese provides 215 mg of calcium1. Be sure to check the fat content of the cheese you eat, as some cheeses can be very high in fat. Unlike milk, vitamin D is rarely added to cheese. In order for your body to absorb calcium, it is recommended that you eat a food that contains calcium, such as salmon. It is advisable to choose firm cheeses which generally contain more calcium than cream-based cheeses. 

Yogurt (yogurt)

Many people claim to have created yogurt. It was not until the beginning of the 20th century that the Russian microbiologist, Metchnikoff, revived Western Europe's interest in this dairy product. Initially used as a medicine, especially to treat intestinal problems, yogurt became the food as we know it today only after the Second World War.

Yogurt generally comes in two forms: regular or probiotic. In addition to lactic acid bacteria, "probiotic yogurt" contains bacteria that have the ability to survive in the intestine and thus provide certain health benefits: reduction of diarrhea caused by taking antibiotics, relief of ulcerative colitis symptoms and alleviation of irritable bowel syndrome symptoms1. Yogurt is an excellent source of calcium: 175 g (175 ml) of plain yogurt provides 253-332 mg of calcium2. 

Calcium supplements

Coral calcium

Coral calcium is a natural calcium supplement derived from the marine animal of the same name. Coral is a living being that builds an external skeleton (exoskeleton) to ensure its protection. Mainly composed of calcium carbonate, coral calcium is a good natural supplement. There are two types of coral: surface coral and seabed coral. The former has a calcium content of 22%, while the latter contains about 33%. No serious comparative study has shown any significant difference in general health when taking either of these supplements. In addition, the calcium intake and ease of absorption are similar to other types of calcium supplements. Some advertisers would have you believe otherwise, but no scientific research has proven these claims. 

Calcium carbonate

Calcium carbonate is the most common form of calcium supplement found on the market. It is recommended that calcium carbonate tablets be taken just before or at the beginning of meals. The acidity level of the stomach is then higher, which facilitates the absorption of calcium in the body. This type of supplement contains 40% elemental calcium. Although it is effective, some inconveniences may result from taking calcium carbonate: constipation, bloating, etc.