Nutritionists advise to add these foods in your diet.
1. Spinach
One Cup of cooked spinach contains more calcium than a Cup of milk.
In addition, it fully meets the needs of your baby in the gland, and half – adult. Spinach is also rich in vitamin A and C. You can use fresh spinach leaves for a salad or pie to make him a stew or soup. You can also make spinach smoothies.
2. Fish
We eat little fish, especially in summer. And that’s too bad, because the fish contains an amazing amount of essential fatty acids, important for the body. Fish is also a great source of zinc, which is not so easy to obtain. You should try to eat fish at least once a week. Salmon, white fish and sardines are particularly high in content of essential fatty acids, particularly omega-3.
3. Almonds
One Cup of almonds also contains more calcium than a Cup of milk. Surprisingly, it is also a good source of protein and iron. In addition, almonds are rich in essential fatty acids, which we talked about earlier. Babies and young children can be given almonds or making home-made almond milk, either crushing it up and sprinkling them with porridge/oatmeal.
4. Brown rice
To give up the delicious white rice in favor of brown is not so simple. It’s best to just immediately stop buying first. Digestive system and vitamin levels will thank you for it. In addition, you will become more energetic.
5. Sesame seeds
Did you know that in one Cup of sesame seeds contains 144 grams of calcium, whereas a Cup of cow’s milk is only 25? You will improve your diet if you sprinkle with sesame seeds salads, homemade bread and steamed vegetables.
6. Fruit
Fruits are not only rich in vitamins and fiber, but also full of antioxidants that can protect your cells from factors such as environmental pollution, Smoking and cancer.
7. Dried fruits
Try at least once a day to eat dried fruits. They are beneficial to the gastrointestinal tract, full of antioxidants, rich in vitamins (particularly vitamin a), and are a good source of minerals such as iron and potassium.
