Here are calcium-rich snacks that are recognized by the latest studies as suitable for afternoon consumption, to enhance absorption and optimize health benefits:
Greek yogurt combined with chia seeds
According to research from the Journal of Nutrition, 1 bottle of Greek yogurt (~170g) provides about 200-250mg of calcium, equivalent to 20-25% of daily needs.
When combined with 1 tablespoon chia seeds (about 75mg calcium), this dish is not only delicious but also rich in protein, probiotics and omega-3 fatty acids, which support calcium absorption in the intestines.
WHO also recommends consuming yogurt in the afternoon or after 2:00 p.m., because the level of the enzyme lactase, which aids digestion of lactose - reaching its peak during this time, helps reduce digestive disorders and increase micro-mineral absorption.
Roasted or unsalted dried almonds
Almonds are the top type of calcium-containing seed in the group of nuts. 28g of almonds (about a handful) contain up to 75 80mg of calcium, along with magnesium, fiber, unsaturated fats and vitamin E.
Regular consumption of almonds can help reduce bone loss in premenopausal women, while reducing prolonged hunger in the afternoon, helping to control weight.
In particular, almonds are rich in boron and phosphorus, two minerals that effectively support calcium metabolism into bones.
Low-fat cheese eaten with fruit
Cheeses such as ricotta, mozzarella or cottage cheese are high in calcium, from 150-200mg calcium/30g. When eaten with fresh fruits such as mulberries, kiwi, or apples, this dish provides more vitamin C and polyphenols, helping to fight oxidation and increase mineral absorption.
Supplementing calcium with milk protein in the afternoon helps maintain bone and muscle mass, especially important for the elderly and people at risk of muscle loss due to sitting too much.
Unchored tofu with light oil or roasted sesame
Jelly beans are a good source of plant calcium, easy to digest and suitable for people with lactose intolerance.
A 100g serving of tofu provides about 120-150mg of calcium. When eaten with a little roasted sesame and low-salted shiitake oil, this dish is not only delicious but also rich in plant protein, isoflavones and antioxidants.
Isoflavones in soybeans help increase bone density in postmenopausal women, while limiting osteoporosis due to loss of estrogen hormone.
