#8. CALCIUM
PAPER
Calcium is essential for boosting immunity, strengthening our bones and teeth, and helping our muscles contract, including the heart. Lactose, the sugar found in milk (a rich source), aids in its absorption.
Although spinach is also a good source of calcium, it contains oxalic acid, which makes it difficult to process, so you should not rely on spinach for your daily dose. If you eat three servings a day of dairy, you should get enough calcium, but a wide variety from the list below is better.
SOURCES
Productos lácteos, morrallas, sardinas y conservas de pescado (si se comen los huesos), vegetales de hoja verde, quimbombó, productos de soya, leche de almendras, nueces, semillas, tahini, frutas secas como albaricoques y pan fortificado.