According to some specialists, this fruit of summer would contain 22 times more calcium than a glass of milk. A founded or exaggerated affirmation? Here is what our expert thinks.
A small bay full of benefits
This little edible bay with superpowers is none other than the blackberry. We generally find this fruit in hedges or woods, measuring between 1 and 2 centimeters in diameter. Its taste is sweet, with a slightly tart note that can vary depending on its maturity.
- In terms of benefits, blackberries are an excellent source of vitamin C, a powerful antioxidant that supports the immune system, promotes the production of collagen and contributes to the fight against oxidative stress by neutralizing free radicals;
- The blackberries also contain vitamin K, essential for blood coagulation;
- The blackberries are finally rich in magnesium, potassium and iron, key elements for the proper functioning of the body.
But are they also rich in calcium as we claim? Julie Boët, dietician-nutrionist, drives us.
The blackberry contains 29 mg of calcium
According to certain experts, the blackberry would contain “22 times more calcium than a glass of milk“. Except that in reality, 100 g of blackberries bring about 29 mg of calcium, against around 120 mg per 100 ml of milk.
“To obtain the calcium equivalent of a glass of milk (about 250 mg), it would be necessary to consume almost 900 g of blackberries, almost a kilo! We are therefore far from the announced ratio. This information is therefore very exaggerated”, underlines the expert.
However, this does not mean that the blackberry is not interesting. “It contains calcium, but especially powerful antioxidants (anthocyanins), fibers and vitamin C, which contribute to overall health, including that of bones”recalls the dietician.
Arguments, which should not push you to swallow up an entire blackberry pie.
“Calcium of dairy products is generally better absorbed by the body”, specifies Julie Boët. “Some plants rich in calcium also contain substances such as oxalates (spinach) or phytates (whole cereals), which brake its absorption. Conversely, broccoli, kale or almonds are very good well assimilated vegetable sources”, she continues.
The advice of our expert to fill up on calcium
So many good reasons to consume it. Calcium is indeed essential to maintain bone solidity, prevent osteoporosis, but also for muscle contraction, blood coagulation and nervous proper functioning, affirms the nutritionist. “”In adults, needs vary between 900 and 1200 mg per day “, she recalls. And in case of lactose intolerance? Good news, calcium is present in many other foods, such as:
- Mineral waters rich in calcium (ex: hepar, countex);
- Sardines canned (with edges);
- Almonds, sesame seeds;
- Some green vegetables (cabbage, watercress);
- Enriched products (plant milks with adding calcium).
Enough to refuel before the start of the school year!