The benefits of calcium in broccoli
Today we are going to talk about an extremely important mineral for our body that sometimes goes unnoticed in relation to plant consumption, since it is traditionally associated with dairy.
This mineral is calcium, extremely important in the formation and optimal maintenance of our bones. In fact, your intake becomes much more important with age, because when we enter more advanced stages of life our bone health tends to be more delicate.
Therefore, the loss of bone tissue can become a real health problem over time, being able to cause problems such as osteoporosis, a condition that causes the weakening of our bones, being these more prone to fractures and other injuries.
Here we find the main benefit associated with the consumption of broccoli by the presence of calcium, the prevention of osteoporosis and other ailments related to a calcium deficiency, such as osteomalacia that causes the softening of our bones.
Calcium is absorbed by vitamin D
In addition to calcium, it is important to consume enough vitamin D to keep bones healthy and reduce the risk of bone weakness, as vitamin D is responsible for helping us absorb calcium in our body.
This is why many products we find in supermarkets are fortified with vitamin D, such as many milks and plant drinks, for example. They are usually ideal foods to supplement with vitamin D, as it is a fat-soluble vitamin, which means it is able to be stored in a fat environment.
Therefore, a recipe that includes broccoli with a fatty fish such as salmon, tuna or mackerel, which are very rich in vitamin D, will be an ideal combination to ensure the right supply of both calcium and vitamin D.
On the other hand, the easiest way to get vitamin D is through sun exposure. It is estimated that with about 30 minutes of sunlight a day we can get all the vitamin D needed for our body.
Calcium beyond dairy
As we said before, in addition to dairy there is a wide range of calcium-rich plant foods that perfectly serve us to meet the needs of this micronutrient.
The main alternatives to dairy in relation to calcium consumption are green leafy vegetables such as broccoli, chard and Brussels sprouts, as well as legumes, seeds and nuts such as chickpeas, sesame and almonds, respectively.
Approximately the total amount of calcium adults need every day from food — known as recommended daily intake (RDDs) — is between 1000 and 1200 mg in healthy adults.
Specifically, from the age of 70 approximately one daily intake of 1200 mg of calcium, slightly higher, is recommended in order to compensate for that fragility of bones to which we are most prone in the elderly age.