Alimenti ricchi di calcio per soddisfare il fabbisogno diurno

Non solo i latticini contengono calcio, ci sono tanti altri alimenti – alcuni insospettabili – a essere ricchi di questo minerale, molto prezioso per la salute del corpo. Il calcio ha un ruolo fondamentale perché compone le nostre ossa e in parte anche i denti, ma serve anche per gestire l’impulso nervoso, mantenere normale la circolazione del sangue, l’attivazione enzimatica e tenere lontani i crampi.

Rispetto alle necessità biologica di una persona, assumere calcio non è poi così semplice: pensate che solo il 40 percento circa del minerale presente nella dieta viene assorbito. Questa percentuale è soggettiva e dipende da alcuni fattori: ci sono elementi che favoriscono la biodiversità del calcio, come gli zuccheri e alcuni aminoacidi, ed elementi che la riducono come i fitati o i fosfati. E poi ovviamente c’è una motivazione fisiologica: non siamo tutti uguali.

Quanto calcio bisogna assumere quotidianamente?

La dose ovviamente dipende dall’età. Un bambino con massimo 10 anni deve avere una dose di massimo 150 mg di calcio. Tenete conto, proprio per quello che abbiamo detto prima, che la sua capacità di assorbimento è del 35 percento quindi deve consumarne il triplo per essere sicuro di prendere il quantitativo giusto (che equivale a 500 mg). Nella stessa ottica leggete anche i dati successivi. L’adolescente ha un fabbisogno di 1200 mg, l’uomo adulto 800 mg, una donna in gravidanza 1500 mg (perché bisogna considerare anche il feto), un anziano circa 1000 mg.

Alimenti che Contengono Calcio

I valori sono riferiti a 100 grammi di prodotto:

  • Lievito per prodotti da forno 5876 mg
  • Pepe 437 mg
  • Basilico essiccato 2240 mg
  • Santoreggia 2132 mg
  • Maggiorana essiccata 1990 mg
  • Timo essiccato 1890 mg
  • Salvia fresca   1652   mg
  • Origano 1597 mg
  • Mandorle Secche  266 mg
  • Biscotti 179 mg
  • Sardine  382
  • Parmigiano Reggiano 1184 mg
  • Grana  Padano 1165 mg
  • Pecorino 1064 mg
  • Groviera 1011 mg
  • Formaggio Feta Greca  493 mg
  • Formaggio svizzero (light) 961 mg
  • Riso e cereali 850 mg
  • Fior di latte   782 mg
  • Mozzarella   782 mg
  • Mozzarella di Bufala 961 mg
  • Cereali con mela e arancia 751 mg
  • Tofu 683 mg
  • Barretta cioccolato al latte (dietetica) 668 mg
  • Alga agar 625  mg

Photo Credits| ThinkStock

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