Calcium in the Mediterranean Foods

June 8, 2011

As we all know the heart, muscles and nerves, need calcium to function properly. Bones need calcium to grow, be strong and be maintained. Vitamin D is essential for calcium absorption from the gut and into the bone. Many people, who are not on the Mediterranean diet, for various reasons, do not get every day the amount of calcium their body needs.  This is why it is important to take measures so that everybody’s diet would be rich in calcium, something that no one should worry if (s)he follows the Med diet.

Cheese, a basic component of the Mediterranean diet, is extremely interesting due to its nutritional value. Its main advantage and attribute is the ample calcium that it contains not forgetting its contribution of proteins, lipids and vitamins. It is important to know the sources of calcium in your diet. It is essential for our body to obtain the calcium needed. Your diet should be rich in foods containing plenty of calcium. Milk and dairy products like cheese and yogurt are the main sources that provide us with calcium, vitamin D and other important nutrients our bodies need. Other significant dietary sources, Mediterranean foods, of calcium include green leafy vegetables such as cabbage and broccoli, canned fish with soft bones such as sardines and salmon.

Dairy products

Dairy products

Calcium is necessary and beneficial for better health and wellness. The role of calcium in maintaining good human health is fundamental. The lack of calcium in the body is a cause of osteoporosis. Osteoporosis increases the risk of fractures and other skeletal problems. The role of calcium seems to be very important for maintaining normal blood pressure. People with high blood pressure can reduce their blood pressure, when they get each day the amount of calcium needed by the body. The effect of calcium in preventing the outbreak and spread of various cancers is currently investigated. There is evidence to support this, but still it is not enough. In summary, the role of calcium in our bodies is essential. It is the main component in the teeth and skeleton, is a key factor in the functioning of muscles and nerves, affects blood pressure, is involved in blood clotting, hormones and enzymes and may prevent cancer.

However one would wonder, How about the people who do not tolerate milk? The people who are lactose intolerant? There are indeed people who avoid dairy products. The reasons are various and include an aversion to milk, lactose intolerance causing intestinal disorders and non-preferential reasons. Caution should be exercised by people that do not include dairy products in their diet. They should take care and ensure to consume foods that offer nutrients, especially calcium that they do not get from milk or dairy products. The cheese and yoghurt, which contain plenty of calcium, can provide the solution to the problem. If you have problems with milk, try yogurt and cheese. The lactose-free milk helps people with lactose intolerance. So when people who drink regular milk are upset with abdominal bloating, upset stomach, abdominal pain, diarrhea, nausea or vomiting, should try lactose-free milk. They should also choose to eat foods that are rich in calcium, like orange juice, soy-based drinks and rice. Spinach and broccoli are also rich in calcium. An important source of calcium is also sardines, salmon and mackerel or mackerel canned contain soft bones which dissolve easily when chewed.

All the products and foods described as containing high concentrations of Calcium are essential and some basic components of the Mediterranean diet.


Andrea Aurelio
About the author

Andrea Aurelio adopted the Mediterranean diet and the Mediterranean way of living after evaluating a series of diets and realizing that the Mediterranean diet is a proven diet and the best way to adopt a healthy lifestyle. You can connect with him on Google+, Facebook, Twitter and Pinterest.

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