21 Makanan yang Mengandung Kalsium Tinggi Selain Susu | DIET SEHAT ALAMI

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21 Makanan yang Mengandung Kalsium Tinggi Selain Susu





Makanan yang Mengandung Kalsium Tinggi – Kalsium merupakan jenis mineral alami yang sangat dibutuhkan agar tubuh dapat sehat dan terhindar dari penyakit berbahaya. Salah satu sumber kalsium paling tinggi adalah susu, akan tetapi sayangnya tidaklah semua orang menyukai konsumsi susu.

Hampir seluruh mineral kalsium dalam tubuh kita terkumpul kedalam tulang dan gigi. Hanya sekitar 1 persen saja yang tersebar di peredaran darah, otot, dan jaringan tubuh lainnya. Seiring dengan bertambahnya usia kebutuhan kalsium untuk tubuh semakin tinggi untuk cegah osteoporosis.

Tak hanya usia saja, tetapi kebutuhan kalsium juga dipengaruhi oleh faktor lain. Mulai dari aktivitas, jenis kelamin, dan ras. Oleh sebab itu, kita harus selalu memantau kebutuhan kalsium harian untuk tubuh. Selain susu tinggi kalsium, kamu juga bisa mengonsumsi beberapa makanan yang mengandung kalsium di bawah ini.

Makanan Sumber Kalsium Tinggi Selain Susu

Makanan yang mengandung kalsium tinggi

Bagi kamu yang tak menyukai susu atau mengalami intoleransi laktosa, yakni tak mampu menyerap dan mencerna laktosa, tidak perlu khawatir. Berikut ini ada beberapa makanan mengandung kalsium yang bisa dikonsumsi.

1. Ikan sarden

Ikan sarden termasuk jenis ikan berkalsium tinggi. Sumber kalsium dari ikan sarden bisa kamu dapatkan dalam bentuk ikan segar ataupun panggang. Setidaknya setiap tiga ons ikan sarden mengandung kalsium sebanyak 325 mg. Usahakan jangan membuang tulang ikan sarden, karena pada tulang lunak tersebut mengandung kalsium yang cukup tinggi.

2. Ikan salmon

Salmon merupakan ikan yang sering digunakan untuk membuat sushi di Jepang. Setiap enam ons daging ikan salmon mengandung sebanyak 181 mg kalsium. Tak hanya termasuk sumber kalsium saja, tetapi ikan salmon juga memiliki kandungan vitamin D tinggi yang bisa membantu penyerapan kalsium tersebut.

3. Brokoli

Tidak hanya ikan saja yang menjadi sumber kalsium tinggi, namun beberapa sayur seperti brokoli juga memiliki kandungan kalsium. Setiap 50 gram brokoli mampu memberikan 30 mg kalsium untuk tubuh. Kamu pun bisa menjadikan brokoli sebagai camilan di saat jam kerja.

4. Pok Choy Kecil

Pok Choy biasanya disajikan dengan cara tumis. Sayuran kecil ini sering dianggap sepele oleh banyak masyarakat. Padahal, dalam satu cangkir kecil pok choy mampu memberikan sebanyak 70-80 mg kalsium untuk tubuh. Konsumsi secara rutin minimal empat cangkir sangat baik untuk tulang.

5. Bayam

Siapa sih yang tak kenal dengan bayam? Sayuran hijau ini mengandung beragam nutrisi yang diperlukan oleh tubuh, termasuk salah satunya adalah sumber kalsium. Kandungan kalsium dalam setiap 100 gram bayam adalah 150 mg. Konsumsilah bayam dengan cara merebus tanpa garam, rasanya akan tetap enak dan menyehatkan tubuh.

6. Tahu

Mungkin tahu lebih dikenal sebagai makanan yang mengandung protein nabati, bukan sumber kalsium. Ternyata dalam 100 gram tahu mampu menyuplai 500 mg kalsium untuk tubuh. Besarnya kandungan kalsium ini sangat bermanfaat untuk mendukung proses pertumbuhan tulang dan gigi.

7. Biji Wijen

Meskipun kecil dan hanya dijadikan sebagai pelengkap makanan saja, namun biji wijen sebenarnya mengandung kalsium cukup tinggi. Setiap satu sendok makan biji wijen mampu memberikan asupan kalsium sebanyak 160 mg sehari. Agar tak jenuh, kamu dapat mengonsumsi biji wijen bersama dengan kue atau cemilan lainnya.

8. Almond

Almond biasanya dijadikan sebagai toping coklat. Rasanya yang khas membuat almond cukup digemari di kalangan masyarakat, terutama anak muda. Untuk mendapatkan kalsium sebesar 35 mg, setidaknya kamu harus mengonsumsi kacang almond sebanyak 15 gram.

9. Susu kedelai

Bagi kamu yang tak suka dengan konsumsi susu sapi, ada baiknya ganti dengan susu kedelai. Dalam setiap 1 cangkir (243 gram) susu kedelai mengandung sebanyak 61 mg kalsium. Namun pastikan dulu susu kedelai yang hendak dikonsumsi belum dicampur bahan lain seperti pewarna dan sebagainya.

10. Keju

Makanan yang mengandung kalsium selanjutnya adalah keju. Bisa dibilang keju merupakan salah satu produk susu yang cukup disukai oleh semua kalangan, baik itu anak muda ataupun dewasa. Tak hanya sumber kalsium saja, keju juga mengandung protein, fosfor, vitamin, dan masih banyak lagi.

11. Yoghurt

Yoghurt dibuat dengan cara fermentasi susu. Berbeda dengan keju, yoghurt bersifat cair. Yoghurt bisa dibuat dari berbagai jenis susu, termasuk salah satunya susu kedelai. Paling banyak yoghurt dibuat dari susu sapi. Terbuat dari bahan dasar susu, yoghurt termasuk salah satu makanan tinggi kalsium.

12. Buah-buahan

Konsumsi buah sangat baik untuk melancarkan sistem pencernaan karena mengandung serat cukup tinggi. Akan tetapi khususnya untuk buah kering, mereka lebih banyak mengandung kalsium. Konsumsi 5 jenis buah kering sehari dapat memberikan kamu 135 mg kalsium, terutama untuk buah yang memiliki mineral tinggi.

13. Kacang putih

Kacang putih juga termasuk makanan yang mengandung kalsium tinggi, bahkan kandungannya lebih tinggi dari jenis kacang-kacangan lain. Dengan konsumsi kacang putih sebanyak 100 gram, kamu akan memperoleh asupan kalsium sebesar 442 mg atau bisa dibilang kandungannya 175 mg / porsinya.

14. Lobak

Lobak biasanya kerap kali dimasak dalam bentuk sayur. Mengonsumsi lobak sebanyak 1 batang dapat memenuhi kebutuhan kalsium sebesar 200 mg. Selain berkalsium tinggi, lobak juga mengandung vitamin A yang bisa mengoptimalkan penyerapan kalsium dalam tubuh secara optimal.

15. Jeruk

Jeruk terkenal sebagai rajanya ‘vitamin C’ yang baik untuk menjaga sistem kekebalan tubuh. Jeruk ternyata tak hanya mengandung vitamin saja, tetapi dia juga termasuk buah yang mengandung kalsium. Kandungan kalsium setiap 1 buah jeruk sekitar 60 mg.

16. Oatmeals

Oatmeals merupakan makanan yang baik untuk jantung, kaya serat, dan karbohidrat bagi tubuh. Selain mengandung kalsium, oatmeals juga mengandung senyawa kalsium tinggi. Dalam 1 mangkuk oatmeals mengandung sebesar 105 mg kalsium.

17. Kale

Kale termasuk jenis sayur kubis-kubisan alias kol. Dalam setiap satu cangkir kale mengandung 90 mg kalsium. Atau dengan kata lain, 3,5 cangkir kale lebih berkalsium dari pada 1 gelas susu. Kamu bisa memasak kale menjadi kuliner lezat agar mendapatkan manfaat kalsium tersebut.

18. Kinoa/ quinoa

Mungkin ‘kinoa’ masih terdengar asing di telinga sebagian dari kita. Kinoa sendiri merupakan tanaman sejenis serealia semu yang selama ini menjadi makanan pokok bagi masyarakat India di Pegunungan Andes, Amerika Serikat.

Dikatakan sebagai ‘serealia semu’ karena tanaman ini tidak termasuk kedalam jenis padi-padian, daunnya pun bisa kita makan layaknya bayam. Biji kinoa mengandung beragam nutrisi yang baik bagi tubuh. Jika dimasak, 1 cangkir biji kinoa dapat menyajikan 60-100 mg kalsium.

19. Pisang

Semua orang tentu sudah banyak mengenal pisang. Buah berwarna kuning ini mengandung banyak nutrisi yang dibutuhkan oleh tubuh. Selain terkenal dengan potasiumnya, pisang juga memiliki kandungan kalsium, kalium, magnesium, dan bahkan zat besi yang bisa cegah anemia.

20. Buah ara

Apa itu buah ara? Mungkin masih terdengar asing bagi sebagian besar masyarakat di Indonesia. Buah ara juga termasuk sumber kalsium tinggi. Setiap konsumsi 1 buah ara, maka kamu akan mendapatkan asupan 107 mg kalsium setiap harinya.

21. Alpukat

Sumber kalsium tinggi terakhir adalah alpukat. Buah satu ini cukup terkenal dengan kandungan seratnya, tetapi siapa sangka dia juga memiliki kandungan kalsium tinggi. Bahkan konsumsi alpukat rutin bisa membantu menurunkan kolesterol dalam tubuh kamu.

Kebutuhan Kalsium Setiap Harinya
  • 800 mg untuk dewasa berusia diatas 25 tahun
  • 1.000 mg setelah berusia lebih dari 50 tahun
  • Ibu hamil dan menyusui minimal harus konsumsi 1.200 mg sehari

Kebutuhan Kalsium untuk Anak-Anak dan Remaja
  • Bayi berumur sampai 5 bulan : 400 mg
  • Bayi 6 bulan sampai 1 tahun : 600 mg
  • Anak usia 1 sampai 10 tahun : 800 mg
  • Remaja usia 11 sampai dengan 24 tahun: 1.200 mg

Itulah informasi seputar makanan yang mengandung kalsium tinggi. Ada baiknya konsumsi kalsium dibarengi dengan konsumsi makanan bervitamin D, sehingga kandungan kalsium dalam tubuh bisa terserap secara optimal. Semoga bermanfaat!



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