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Content
calcium
usually abundant in
milk
and its derivative products.However, for those who are allergic to milk, there is
fish
as an alternative.
This mineral can not be underestimated.You need calcium to maintain bone and teeth strength.
Quote
Medical News Today
, calcium also plays an important role in maintaining communication between the brain and other body parts, including supporting the function of muscles and the heart.
Many people rely on milk to get calcium intake.However, if you have milk allergies or don’t like it, there are many choices of fish that also contain high calcium.
Fish containing high calcium
These fish are not only rich in calcium, but also contain other important nutrients, ranging from vitamin D to omega-3 which helps the absorption of calcium and maintain heart health.
NHS recommends consumption of fish twice a week for a balanced diet.The recommendation has included consumption of fatty fish as well as omega-3-rich.
Summarize from various sources, here is a list of fish that contain high calcium, suitable to be an alternative milk.
1. Salmon
Salmon is very rich in calcium.In 85 grams (g) salmon, contained about 18 percent of the daily calcium needs.
Menukil
Healthline
, Salmon also provides high quality protein and omega-3 fatty acids that are beneficial for heart, brain, and skin health.Salmon also contains selenium, minerals that have the potential to protect the body from mercury toxicity.
2. Sardine
Sardines are also a very good source of calcium.Quote
Business Insider
, in 85 g of canned sardines, there are about 325 milligrams (mg) of calcium or around 25 percent of daily needs.
Sardines are small fish that have low mercury levels compared to large fish.So, safer consumption than large fish.
Just like salmon, sardines are also rich in selenium which helps fight the effects of mercury.You can consume sardines with rice or mix them in salads.
3. Jack Mackerel
Jack Mackerel is a very nutritious fish and rich in calcium.According to
Tasting Table
, there are about 550 mg of calcium per 170 g fish jack mackerel.
In addition to calcium, this fish also contains vitamin D, vitamin B complex, and iodine.You can enjoy mackerel jack in various ways, such as above rice, toast with olive oil, or in a salad.
4. Teri fish
Although the size is small, do not underestimate anchovies because the nutritional content is very large.In 150 g of anchovies, you can get additional calcium up to 450 mg. The amount of calcium is far more than a glass of milk.
Anchovies are also rich in omega-3 fatty acids and vitamins B3 and B12, all of which support overall body health.
5. canned crab meat
Although not fish, canned crab meat is also worth reckoning as a high source of calcium.Every 200 g of crab meat, contains about 220 mg of calcium.
In addition to calcium, crab meat is also rich in iron, zinc, vitamin B12, and protein.Other variants like
White Crab
Meat
And
Claw
Crab
Contains a slightly lower calcium, but still useful.
Replacing milk with fish that contain high calcium can be the best alternative if you are allergic to milk or want other variations of calcium sources.
Be sure to choose fish that are cooked in a healthy way, such as steamed, baked, or burned so that the nutritional content remains optimal.So, interested to start eating fish regularly?
(rea/asr)
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