Cálcio nos vegetais
Autor: Eduardo Fraccarolli Buriola | Publicado: 2011-11-09T10:18:00-02:00

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Qual a quantidade de brócolis eu devo comer em um dia para suprir minha necessidade de cálcio?  E de couve-manteiga? Que alimentos pode ser uma boa fonte de cálcio no café da manhã além de alimento fortificados?

Prezada LorenaTudo bom? 
O cálcio é o mineral mais abundante no corpo humano, responsavel por 1 a 2 % do peso corporal. Cerca de 99% são encontrados em dentes e osso. O restante se encontra no sangue, fluidos extracelular músculo e outros tecidos

Ele é Necessário para a coagulação sanguínea, a contração muscular, processos metabólicos e para a construção óssea.

A Quantidade de cálcio recomendada varia de acordo com o pais, isso acontece pois alguns países só recomendam a quantidade necessária para suprir a perda diária e outros como a recomendação brasileira, visão cobrir além da perda diária uma quantidade que favorece melhora retenção nos ossos.

O cálcio é facilmente consumido nas quantidades recomendadas por vegetarianos que consomem leite e derivados. No entanto, veganos costumam ter uma ingestão inferior da recomendada, geralmente entre 500 e 700 mg/dia.

Diversos alimentos de origem vegetal são fontes de cálcio e alguns com melhor disponibilidade do que os laticínios, como pode ser observados na tabela abaixo.

http://2.bp.blogspot.com/_EmILIbQ_LZM/Syu0r_4NSpI/AAAAAAAAAX8/qlEDIdRxReo/s1600-h/c%C3%A1lcio.jpg
Não devemos focar apenas um alimento para ser fonte de um nutriente, o mais importante e ter uma dieta equilibrada e variada. Atigindo as recomendações.
 Dicas para melhorar o aproveitamento de cálcio pelo organismo.
1. Consuma alimentos ricos em calico
2. Mantenha uma boa ingestão de vitamina D, ou exposição ao sol.
3. Utilize Prebióticos.
4. Use alimentos ricos em Vitamina K.
5. Reduza o ácido fítico dos alimentos e evite os alimentos ricos em ácido oxálico.
6. Dieta Adequada em Proteínas.
7. Reduza a ingestão de sal.
8. Dieta alcalinizante.
9. Utilize fitoestrógenos, como derivados de soja e cereais integrais.
10. Faça uma atividade física.