{"id":214620,"date":"2026-05-01T11:44:25","date_gmt":"2026-05-01T15:44:25","guid":{"rendered":"https:\/\/infoelnuevonorte.com\/?p=214620"},"modified":"2026-05-01T11:44:27","modified_gmt":"2026-05-01T15:44:27","slug":"es-la-leche-realmente-la-mejor-fuente-de-calcio-5-alimentos-que-aportan-mucho-mas","status":"publish","type":"post","link":"https:\/\/infoelnuevonorte.com\/?p=214620","title":{"rendered":"\u00bfEs la leche realmente la mejor fuente de calcio? 5 alimentos que aportan mucho m\u00e1s"},"content":{"rendered":"<!--[if lt IE 9]><script>document.createElement('audio');<\/script><![endif]-->\n<audio class=\"wp-audio-shortcode\" id=\"audio-214620-1\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2026\/05\/ttsmaker-vip-file-2026-5-1-11-43-38.mp3?_=1\" \/><a href=\"https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2026\/05\/ttsmaker-vip-file-2026-5-1-11-43-38.mp3\">https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2026\/05\/ttsmaker-vip-file-2026-5-1-11-43-38.mp3<\/a><\/audio>\n<p style=\"text-align: justify;\">Los\u00a0<strong>requerimientos diarios de\u00a0<\/strong><strong>calcio<\/strong>\u00a0oscilan entre los\u00a0<strong>700 mg y los 1200 mg<\/strong>, dependiendo de la edad y el sexo. De ah\u00ed nace el h\u00e1bito nutricional de incluir la\u00a0<strong>leche de vaca<\/strong>\u00a0en la alimentaci\u00f3n, ya que por cada taza aporta\u00a0<strong>306 miligramos de calcio<\/strong>, alcanzando casi el 25% de las necesidades diarias. Sin embargo, existen otras opciones deliciosas que superan ese aporte.<\/p>\n<p style=\"text-align: justify;\">Seg\u00fan fuentes especializadas como\u00a0<em>Health<\/em>, alimentos como las\u00a0<strong>sardinas<\/strong>, el\u00a0<strong>tofu<\/strong>, las\u00a0<strong>semillas de s\u00e9samo<\/strong>, la\u00a0<strong>col rizada<\/strong>, ciertos\u00a0<strong>quesos<\/strong>\u00a0y el\u00a0<strong>yogur<\/strong> son alternativas potentes. Durante a\u00f1os, la fuente de calcio se ha asociado casi exclusivamente con los l\u00e1cteos, pero hoy detallamos opciones que var\u00edan sabores y texturas para enriquecer tu dieta.<\/p>\n<h3 id=\"\" class=\"wp-block-contenthub-heading\" style=\"text-align: justify;\">Requerimientos diarios por edad y sexo<\/h3>\n<figure class=\"wp-block-image ch-image size-large\" style=\"text-align: justify;\"><img class=\"lazyload generated\" srcset=\"https:\/\/eldiariony.com\/wp-content\/uploads\/sites\/2\/2026\/04\/El-calcio-fortalece-los-huesos.jpg?fit=675,450&amp;crop=0px,0px,675px,450px\" alt=\"\" \/>\n<figcaption class=\"wp-element-caption\">M\u00e1s all\u00e1 de los l\u00e1cteos: incorporar fuentes de calcio vegetal como el tofu y el s\u00e9samo es una estrategia inteligente y deliciosa para mantener unos huesos fuertes y saludables en cualquier etapa de la vida.<\/figcaption>\n<\/figure>\n<p style=\"text-align: justify;\">La cantidad de\u00a0<strong>calcio recomendada por d\u00eda<\/strong>\u00a0var\u00eda seg\u00fan la etapa de la vida:<\/p>\n<ul class=\"wp-block-list\" style=\"text-align: justify;\">\n<li><strong>Ni\u00f1os de 1 a 3 a\u00f1os:<\/strong>\u00a0700 mg.<\/li>\n<li><strong>Ni\u00f1os de 4 a 8 a\u00f1os:<\/strong>\u00a01,000 mg.<\/li>\n<li><strong>J\u00f3venes de 9 a 18 a\u00f1os:<\/strong>\u00a01,300 mg.<\/li>\n<\/ul>\n<div class=\"banner desktop_body banner--h280\" style=\"text-align: justify;\" data-slot=\"desktop_body_repeat\">\u00a0<\/div>\n<p style=\"text-align: justify;\"><strong>En la etapa adulta:<\/strong><\/p>\n<ul class=\"wp-block-list\" style=\"text-align: justify;\">\n<li><strong>Mujeres de 19 a 50 a\u00f1os:<\/strong>\u00a01,000 mg.<\/li>\n<li><strong>Hombres de 19 a 70 a\u00f1os:<\/strong>\u00a01,000 mg.<\/li>\n<li><strong>Mujeres de 51 a 70 a\u00f1os:<\/strong>\u00a01,200 mg.<\/li>\n<li><strong>Adultos mayores de 70 a\u00f1os:<\/strong>\u00a01,200 mg.<\/li>\n<\/ul>\n<article class=\"story__related\"><\/article>\n<h3 id=\"\" class=\"wp-block-contenthub-heading\" style=\"text-align: justify;\">1. Tofu: un gigante mineral<\/h3>\n<figure class=\"wp-block-image ch-image size-large\" style=\"text-align: justify;\"><img class=\"lazyload generated\" srcset=\"https:\/\/eldiariony.com\/wp-content\/uploads\/sites\/2\/2023\/09\/shutterstock_661010404.jpg?fit=675,451&amp;crop=0px,0px,675px,451px\" alt=\"tofu\" \/>\n<figcaption class=\"wp-element-caption\">El tofu es un alimento rico en calcio y magnesio, por lo que su consumo ayuda a prevenir la p\u00e9rdida \u00f3sea y la osteoporosis .<\/figcaption>\n<\/figure>\n<p style=\"text-align: justify;\">El\u00a0<strong>tofu<\/strong>\u00a0es un alimento con una\u00a0<strong>alta concentraci\u00f3n de calcio<\/strong>, aportando\u00a0<strong>861 mg por cada media taza<\/strong>, lo que equivale al\u00a0<strong>66% del requerimiento diario<\/strong>. Se elabora con soja y, en muchos casos, se a\u00f1ade\u00a0<strong>sulfato de calcio<\/strong>\u00a0para aumentar su firmeza. Los expertos lo recomiendan en\u00a0<strong>reg\u00edmenes de alimentaci\u00f3n basados en plantas<\/strong>\u00a0para asegurar aportes de\u00a0<strong>selenio<\/strong>,\u00a0<strong>zinc<\/strong>\u00a0e\u00a0<strong>hierro<\/strong>.<\/p>\n<h3 id=\"\" class=\"wp-block-contenthub-heading\" style=\"text-align: justify;\">2. Yogur<\/h3>\n<p style=\"text-align: justify;\">Un producto l\u00e1cteo fermentado rico en\u00a0<strong>prote\u00edna<\/strong>\u00a0y\u00a0<strong>calcio<\/strong>\u00a0es el\u00a0<strong>k\u00e9fir<\/strong>, con un aporte de\u00a0<strong>415 miligramos por taza<\/strong>\u00a0(32% del Valor Diario \u2013 VD). Este porcentaje es superior al de la leche de vaca tradicional, convirti\u00e9ndolo en un aliado clave para la\u00a0<strong>salud digestiva<\/strong>\u00a0y \u00f3sea.<\/p>\n<h3 id=\"\" class=\"wp-block-contenthub-heading\" style=\"text-align: justify;\">3. Col rizada (Kale)<\/h3>\n<figure class=\"wp-block-image ch-image size-large\" style=\"text-align: justify;\"><img class=\"lazyload generated\" srcset=\"https:\/\/eldiariony.com\/wp-content\/uploads\/sites\/2\/2024\/04\/shutterstock_1982672675.jpg?fit=675,450&amp;crop=0px,0px,675px,450px\" alt=\"Col rizada\" \/>\n<figcaption class=\"wp-element-caption\">Col rizada es rica en calcio.<\/figcaption>\n<\/figure>\n<p style=\"text-align: justify;\">Uno de los vegetales m\u00e1s nutritivos es la\u00a0<strong>col rizada<\/strong>, que ofrece\u00a0<strong>402 mg por cada 1.5 tazas<\/strong>, representando el\u00a0<strong>30.9% del VD<\/strong>. Adem\u00e1s de su aporte mineral, es una fuente excelente de\u00a0<strong>fibra<\/strong>,\u00a0<strong>vitamina C<\/strong>,\u00a0<strong>magnesio<\/strong>\u00a0y\u00a0<strong>vitaminas del grupo B<\/strong>.<\/p>\n<h3 id=\"\" class=\"wp-block-contenthub-heading\" style=\"text-align: justify;\">4. Queso cheddar<\/h3>\n<p style=\"text-align: justify;\">Este l\u00e1cteo destaca con un aporte de\u00a0<strong>398 mg por cada dos onzas<\/strong>\u00a0(aprox. 57 gramos), lo que equivale al\u00a0<strong>30.6% del valor diario<\/strong>. Es una fuente segura de\u00a0<strong>prote\u00edna<\/strong>\u00a0y\u00a0<strong>vitamina A<\/strong>, nutrientes claves para el\u00a0<strong>fortalecimiento de la funci\u00f3n inmunol\u00f3gica<\/strong>, el crecimiento y la\u00a0<strong>salud visual<\/strong>.<\/p>\n<h3 id=\"\" class=\"wp-block-contenthub-heading\" style=\"text-align: justify;\">5. Semillas de s\u00e9samo (Ajonjol\u00ed)<\/h3>\n<figure class=\"wp-block-image ch-image size-large\" style=\"text-align: justify;\"><img class=\"lazyload generated\" srcset=\"https:\/\/eldiariony.com\/wp-content\/uploads\/sites\/2\/2023\/07\/shutterstock_1728521560.jpg?fit=675,450&amp;crop=0px,0px,675px,450px\" alt=\"\" \/>\n<figcaption class=\"wp-element-caption\">Las semillas de ajonjol\u00ed tiene una gran cantidad de calcio que ayuda con la salud de los huesos<\/figcaption>\n<\/figure>\n<p style=\"text-align: justify;\">Las\u00a0<strong>semillas de s\u00e9samo<\/strong>\u00a0tienen una densidad nutricional asombrosa:\u00a0<strong>351.2 mg por cada cuarto de taza<\/strong>, cubriendo el\u00a0<strong>28% del requerimiento diario<\/strong>. Son ricas en\u00a0<strong>cobre<\/strong>,\u00a0<strong>tiamina<\/strong>\u00a0y\u00a0<strong>zinc<\/strong>. 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2006<\/strong> por el periodista <strong data-start=\"109\" data-end=\"129\">Junior Henr\u00edquez<\/strong>, quien funge como director y fundador. A trav\u00e9s de la web <strong data-start=\"188\" data-end=\"212\">infoelnuevonorte.com<\/strong>, el medio ofrece informaci\u00f3n veraz y oportuna sobre los acontecimientos sociales, pol\u00edticos, comunitarios y de actualidad general, tanto a nivel nacional como internacional, promoviendo un periodismo responsable, participativo y comprometido con la libre expresi\u00f3n y el fortalecimiento de la democracia informativa.<\/p>\n<\/div><\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Los\u00a0requerimientos diarios de\u00a0calcio\u00a0oscilan entre los\u00a0700 mg y los 1200 mg, dependiendo de la edad y el sexo. De ah\u00ed nace el h\u00e1bito nutricional de incluir la\u00a0leche de vaca\u00a0en la alimentaci\u00f3n, ya que por cada taza aporta\u00a0306 miligramos de calcio, alcanzando casi el 25% de las necesidades diarias. Sin embargo, existen otras opciones deliciosas que superan [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":214622,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[88],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00bfEs la leche realmente la mejor fuente de calcio? 5 alimentos que aportan mucho m\u00e1s | El Nuevo Norte<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/infoelnuevonorte.com\/?p=214620\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00bfEs la leche realmente la mejor fuente de calcio? 5 alimentos que aportan mucho m\u00e1s | El Nuevo Norte\" \/>\n<meta property=\"og:description\" content=\"Los\u00a0requerimientos diarios de\u00a0calcio\u00a0oscilan entre los\u00a0700 mg y los 1200 mg, dependiendo de la edad y el sexo. De ah\u00ed nace el h\u00e1bito nutricional de incluir la\u00a0leche de vaca\u00a0en la alimentaci\u00f3n, ya que por cada taza aporta\u00a0306 miligramos de calcio, alcanzando casi el 25% de las necesidades diarias. 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