Calcium is essential for the health of teeth and bones and helps prevent osteoporosis. This metal is also involved in the function of the muscular system and the regulation of blood clotting, the transmission of signals through the nervous system and the control of heart rate.
Many may have in mind that dairy products are the only or the main source of calcium for the body. However, this is not the case, since calcium and in fact in large quantities is contained in other foods.
And they are alternatives if you do not like or can not drink milk. See what they are:
Salmon
A portion of fresh salmon 180 gr. provides 340 mg of calcium. Tasty fish is also an excellent source of healthy Ω3 fatty acids and vitamin D.
Oats
One cup of oats provides 400 mg of calcium. Enjoying oats for breakfast in combination with a glass of milk, you will supplement from the very first meal of the day 70% of your body's needs for calcium. At the same time, thanks to the significant amount of fiber it contains, oats will keep hunger away for many hours.
Sardines
A serving of just 90 grams provides 370 mg of calcium.