Calcium is the element of life. The most important thing about calcium in nutrition Calcium intake per day for children

Calcium is a soft, reactive, silver-white alkaline earth metal. It was first obtained in 1808 by the English chemist Humphry Davy. It got its name from the Latin calx (in the genitive case calcis) - "lime", "soft stone". Due to the high chemical activity of calcium in the free form in nature is not found. It is mainly found in the form of Cretaceous deposits in the thickness of the earth, shells of marine mollusks, coral reefs. But the most accessible to the human body is contained in the eggshell.

THE ROLE OF CALCIUM IN THE BODY

Calcium is a vital element for humans, without it we simply could not live. Biological role it in the body is huge:
1. Calcium in the body contributes to the normal functioning of the nervous system, the transmission of nerve impulses.
2. Regulates the processes of growth and activity of cells of all types of tissues.
3. Is the "building material" for the formation of bones and teeth.
4. Calcium in the body ensures normal metabolism.
5. Ensures the normal function of cell membranes, and therefore participates in obtaining nutrition and excretion of waste products.
6. Supports normal heartbeat promotes cardiovascular health vascular system normalizes blood pressure.
7. Calcium in the body ensures normal blood clotting.
8. Participates in the metabolism of iron in the body, regulates enzymatic activity.
9. Necessary for the metabolism of more than three hundred biologically active substances.
10. Normalizes the work of some endocrine glands.
11. Participates in muscle contraction and relaxation.
12. Ensures the functioning of the reproductive organs, as it is part of the sperm.
13. The appearance of hair, nails and skin improves, a person looks younger than his age.
14. Participates in suppression allergic manifestations by suppressing the release of histamine.
15. Calcium in the body has an anti-inflammatory effect.
16. Provides normal work muscles, especially the myocardium.
17. Necessary for movement nutrients on the human body.
18. Calcium maintains acid-base balance in the body.
19. Helps to remove excess sodium from the body, as well as radioactive substances and heavy metals.
20. Normalizes the work of the gastrointestinal tract.
21. Helps get rid of insomnia.

The bulk of calcium in the body - from 1 to 1.5 kg - is bones and teeth. It is also found in cells and intercellular fluid. About 1% of it is found in the blood. It is she who delivers calcium to the organs and tissues of the body and precisely to those places where it is needed. Calcium is found in the blood in the following forms:
1. Free or ionized,
2. In compounds, for example, calcium phosphate.
3. Associated with albumin.

Bone is a living tissue that constantly renews itself; it is a dynamic system that changes throughout life. Bone-forming cells produce bone cells that form new bone tissue to replace those that have been depleted. During normal growth, bone formation predominates over bone absorption. However, if bone loss exceeds new bone formation, osteoporosis can develop. It should be noted that calcium is less absorbed as the body ages. Therefore, with age, it is necessary to take it in large quantities in order to protect your bones.

REGULATION OF THE LEVEL OF CALCIUM IN THE BODY

Due to the fact that calcium is extremely necessary in the body, it has a system for maintaining a constant concentration of it in the blood. This system provides calcium to the body as needed in the following ways:
1. Calcium is absorbed directly from food consumed.
2. With a lack of calcium in the kidney products, they reduce its excretion in the urine and return it to the blood.
3. If calcium is still not enough, then it begins to come from the bones. In this case, the bones become thinner and more fragile.

Therefore, calcium in products should be contained in the amount necessary for the normal supply of all organs and tissues with it. We need to consume enough calcium so that its intake into the body exceeds its losses. This balance is important because its disruption can lead to progressive loss of calcium from the bones.

The calcium regulation system in the body works as follows. When calcium levels drop in the blood, calcium-responsive receptors send signals to the intestines, kidneys, and parathyroid gland. As a result, its absorption from food in small intestine and at the same time, urinary excretion decreases. If calcium is still lacking, then parathyroid gland secretes a hormone that stimulates its flow from the bones. When the calcium level in the blood returns to normal, the parathyroid stops releasing the hormone, the calcium returns to the bones, and then the kidneys begin to excrete any excess. This complex system ensures a constant level of calcium in the blood.

daily requirement

Featured World Organization Healthcare Daily Values ​​for Calcium:
1. Children under 6 months 210 mg.
2. Children 6 to 12 months 270 mg.
3. Children from 1 to 3 years old 500 mg.
4. Children from 4 to 8 years old 800 mg.
5. Children 9 to 13 years old 1300 mg.
6. Adolescents 14 to 18 years old 1300 mg.
7. Adults 19 to 50 years old 1000 mg.
8. Adults over 51 1200 mg.
9. Pregnant and breastfeeding up to 18 years 1800 mg.
10. Pregnant and lactating over 18 years old 1500 mg.

PRODUCTS	CALCIUM in mg per 100 g edible parts product
Poppy seeds not processed	1450
roasted sesame seeds	980
cheddar cheese	720
Hard Swiss cheese	600
Halva sesame	420
Sardines in oil	400
Processed cheese	300
roasted almonds	260
Parsley	240
Dill	220
Sunflower halva	210
Soy beans dry	200
Watercress - lettuce	180
Apricot dried apricot	160
Shrimp boiled	145
Hazelnut	140
pistachios	130
Sour cream medium fat	125
Skimmed milk	125
Kefir	120
Milk with a fat content of 3.2%	110
Spinach	100
Crabs	100
Cottage cheese with 2% fat	90
Walnuts	90
White beans boiled	90
oysters	82
Sunflower seeds, peeled	80
Pickled herring	77
Rye bread	75
Salted mackerel	65
Dried dates	65
Lobsters boiled	63
Chocolate black 60% cocoa	60
Peanut	60
Seedless raisins	50
white cabbage	50
Carp	50
Egg	50
Cornflakes	43
Orange	40
Raspberry	40
Boiled squids	40
White bread	39
Raw cashew	37
Grape	36
Kiwi	35
Carrot	33
Mandarin	33
Lemon	33
Dried prunes	30
Red boiled beans	28
meat beef	26
Radish	25
Cod	25
Butter	24
Onion	23
Fish caviar	22
Buckwheat	21
cocoa powder	21
Pike	20
Lentils boiled	19
Trout	19
Chicken breast meat	18
Beet	16
apricots	16
Cucumber	16
Pearl barley	15
boiled pumpkin	15
coconut pulp	14
Avocado	13
A pineapple	13
Tomato	10
Potato	10
Salmon	10
beef liver	10
Watermelon	10
Green peas	9
Pear	9
Peach	8
Macaroni boiled	7
Cherry juice	7
Fried eggplant	6
Melon	6
Apple	6
Honey	6
Banana	5
Halibut boiled	4
Light beer	4
Coffee	4
Millet boiled	3
Rice white boiled	3
Tap water	3
Sugar sand	1
Salo	0
Sunflower oil	0

It should also be taken into account that when long-term storage and any food processing, the amount of calcium in foods can decrease dramatically.

The most affordable source of calcium is eggshell with the addition of citric acid. It is necessary to grind the shell in a mortar, pour into a glass and add lemon juice. The shell instantly dissolves, that is, it takes on a form that is perfectly absorbed by the body. At the same time, excess calcium is well excreted.

Sesame milk is a cooking method. Whisk 3/4 cup sesame seeds, 1/2 vanilla pod, 1 tablespoon honey and 1-1.2 liters of water in a mixer. Strain through cheesecloth. The milk is ready. Sesame and poppy milk are characterized by a very high content of calcium.

One of the main sources of calcium is drinking water. 1 liter of water contains up to 350-500 mg of calcium. FROM drinking water it comes from 10 to 30% depending on its hardness.

In order for our body to absorb calcium in foods, vitamin D and vitamin C are needed. Therefore, foods rich in calcium must be combined with foods that contain a significant amount of vitamin D and ascorbic acid.

And in order for calcium to be absorbed by bone tissue, enough magnesium and phosphorus salts must be supplied to the body. Magnesium is found in bran and wholemeal bread. Phosphorus is found in fish. Otherwise, calcium will simply be excreted in the urine or deposited in the joints and kidneys in the form of “stones”.

It should also be borne in mind that of the total calcium found in dairy products, about 30% is absorbed in the body, while from products plant origin- more than 50%. In addition, due to the high content of sodium in milk, it simultaneously increases its excretion from the body.

Lack of calcium in the body

Calcium deficiency in the body causes various diseases and physiological abnormalities.
In infants and children:
1. Developmental delay, late rising, delayed teething.
2. Rickets.
3. Crooked legs (the shape of the legs in the form of the letter "O"), they start walking late,
4. night sweats, bad dream.
5. Periodic pain in the abdomen and pain in the chest bones.
6. The phalanges of the fingers are thin, small, weak.
For teenagers:
1. Feeling pain during growth, cramps in the limbs,
2. Excessive dreaming, poor sleep.
3. Quick fatigue.
4. Frequent colds and allergies.
5. Developmental delay, short stature.
6. Bad memory.
In middle and old age:
1. Weakness and numbness in the limbs.
2. Pain and discomfort in the lumbar region.
3. Hypertension.
4. Osteoporosis.
5. Drowsiness and general malaise.
6. Constipation.
7. Stone and sugar diseases.
8. Diseases blood vessels heart and brain, dementia.
9. Oncological diseases.
10. Reduced thyroid function.
11. Chronic renal failure.
12. Frequent fractures and injuries of the spine and other bones.
13. Reduced growth.
14. Sore gums and oral cavity, caries.
15. Fragility, delamination of the nail plate, poor growth.
16. Muscle cramps.
17. Violation of internal secretion.
18. Allergy.
19. Rapid aging.
20. Rheumatism.
21. Insomnia.
22. Bad memory.
In pregnant women:
1. Ugly development of the fetus.
2. Insufficient milk secretion.
3. Fragility of teeth.
4. Loss of luster of hair and skin.

Reasons for deficiency

Calcium metabolism is characterized by the fact that when it is insufficiently supplied with food, it still continues to be excreted from the body. If the negative balance of calcium persists for a long time, then the above listed diseases occur. Causes of calcium deficiency in the body are:
1. Lack of calcium in food.
2. Unbalanced diet.
3. When cooking and frying foods, organic calcium in them turns into inorganic, which is less digestible.
4. Low (less than 8 mg/l) content in natural water. Water chlorination causes additional calcium deficiency.
5. Consumption a large number sugar (when dissolved in the stomach, it interferes with the absorption of calcium, disrupts phosphorus-calcium metabolism).
6. Consumption of a large amount of proteins. An increase in the daily amount of animal proteins by 50% causes the excretion of calcium from the body by 50%.
7. Reception medicines(hormonal, laxatives, antacids), which form compounds with calcium that are not absorbed in the intestines.
8. Consumption of a large amount of salt (it helps to remove calcium from the body).
9. Foods with an acidic reaction (animal fats, premium flour products, oxalic acid, spinach, rhubarb) lead to a violation of calcium metabolism.
10. Early artificial feeding children under one year old, since calcium in artificial mixtures absorbed by 30%, and from breast milk by 70%.
11. Sedentary lifestyle.
12. Stress.

One of dangerous diseases caused by calcium deficiency is osteoporosis. It occurs as a result of a slow and imperceptible loss of calcium from the body, resulting in a decrease in the volume and strength of bones. The disease develops gradually, its symptoms are: severe fatigue, excessive plaque, periodontal disease, fragility and softening of nails, night leg cramps. Women with fair skin are more susceptible to osteoporosis. smoking women, lovers of alcohol and coffee. Osteoporosis results in frequent bone fractures, including the femoral neck, spinal and wrist injuries.

Everything alcoholic drinks, coffee, and strong tea remove up to 30% of the daily calcium intake from the body. To wash it out bone tissue also leads to excessive consumption of meat and salt.

Interferes with the absorption of calcium and aluminum. It is deposited in the bone tissue and interferes with the regeneration of the cartilage and bone plate. Aluminum enters our body with foodstuffs and drinks that were packaged in containers made of aluminum, as well as with food that was cooked in aluminum utensils.

Excess

If calcium in foods contains an excessive amount, this, as a rule, does not bring harm to the body. healthy body has perfect mechanisms for controlling its digestibility, the excess is simply not absorbed and excreted.

But uncontrolled intake of calcium medications can lead to its excess. This is especially true for drugs such as calcium gluconate and calcium chloride. They are not intended to be consumed as a dietary supplement or without medical indications they cannot be accepted.

The maximum safe daily dose for an adult is 1800 milligrams. Excessively taken doses of calcium can cause hypercalcemia with the following symptoms: loss of appetite, thirst, nausea, vomiting, weakness, convulsions. With prolonged hypercalcemia, problems with the urinary system begin, stones appear in the kidneys and bladder, immunity is weakened, blood clotting increases, the functioning of nerve and muscle tissues is disrupted, and the absorption of zinc by bone tissue cells decreases.

Products containing calcium

There are many different preparations containing calcium. For example, citrate or calcium carbonate. It contains more calcium than others - up to 40%. Combinations are available and nutritional supplements. Of these, those containing vitamin D are especially effective. "Calcium D3 Nycomed" is widely promoted, which contains the optimal combination of free calcium and vitamin D3. Two tablets a day - and your body will receive daily allowance calcium.

An excellent drug containing calcium and vitamin D3 is Natekal D3. It is issued in the form chewable tablets with a pleasant minty taste. One tablet of the drug contains 1500 mg of calcium carbonate, which corresponds to 600 mg of elemental calcium and 400 IU of vitamin D3. Natekal D3 is used as a therapeutic and prophylactic agent for the prevention and complex therapy osteoporosis and its complications (bone fractures), to compensate for the lack of calcium and vitamin D3 in the body. It is taken 1 tablet 2 times a day: in the morning and in the evening with meals. Tablets should be chewed or dissolved in the mouth.

When choosing from a huge variety of what is in the pharmacy, it should be borne in mind that there are calcium salts that are absorbed better, there are worse. If the supplement contains - calcium citrate, calcium hydroxyapatite or lactate - these substances are well absorbed, they can be bought. Worse digested salts - gluconates. But if you crush a calcium gluconate tablet and drop lemon juice on it, a reaction will occur and the gluconate will turn into calcium citrate, which is very quickly and completely absorbed in the intestines.

Calcium also regulates the transmission of nerve impulses, thereby ensuring the normal functioning of the heart and skeletal muscles. Without the presence of this element, the blood coagulation process is disrupted, the elasticity of the vessels is lost and their permeability increases.

daily requirement for calcium

In addition to bones in our body, calcium is constantly used to ensure the normal functioning of the heart and muscles. That is why it is the element that must be constantly supplied to the body in the optimal amount.

The higher the physical activity of a person and the faster the biochemical processes in his body, the more calcium he will need. For men and women, on average, 450 to 800 mg this item per day.

During exercise the heartbeat quickens, the biochemical processes in the muscles go much faster. As a result, more calcium is required. That is why people leading an active lifestyle, in particular athletes, are advised to increase the daily intake of this trace element. up to 1000-1200 mg per day.

Children also need more calcium, due to rapid growth bones. In addition, most children are constantly on the move. Therefore, the child needs no less than athletes - 1000-1200 mg!

During pregnancy, especially in the second half, a woman's body works to the limit of its capabilities: breathing and heart rate quicken, all reactions in the body go much faster. In addition, there is a little man in the uterus, which is rapidly growing and getting stronger, taking everything that he needs from his mother. Therefore, the daily dose for pregnant women is the highest - 1100-1400 mg daily in the first half of pregnancy and 1500-1800 in the second.

It is not necessary to reduce the daily intake of calcium for nursing mothers, as it is necessary not only to provide them with a growing baby, but also to restore reserves in bone tissue.

Functions of calcium in the body

First, calcium is constantly required for formation of bone structure. It is no secret that thousands of biochemical reactions take place every second in the human body, old cells die, new ones are formed. Bone tissue is no exception. Its cells and the structures formed by them are constantly updated and, of course, require calcium.

Calcium plays an important role in in the work of the heart. Under its action, the nerve impulse is extinguished, due to which the heart muscle relaxes. Since the heart works all its life without stopping, the rest phase is very important for it. For a visual representation, one can give an example of the performance of a sleepy person and a sleepy one. It is clear that the efficiency of a tired person will be an order of magnitude lower.

Calcium also provides relaxation skeletal muscle , blocking the possibility of re-irritation of nerve endings. That is why calcium salts are used to relieve seizures.

One of the most important functions of calcium in the body is blood clotting. If there is too little calcium in the body, then it takes much longer for the wound or scratch to close with a blood clot. During this time, you can not only lose more blood, but also infect the wound, which will slow down its healing.

How does calcium deficiency manifest itself?

The most famous manifestation of calcium deficiency occurs in children - rickets. With this disease, the bones lose their strength, become flexible and take on a different shape. by the most frequent symptoms of this disease are curvature of the spine, legs, expansion chest and an increase in the volume of the skull. The load on the joints increases, due to which they also change their shape. A typical example of this is the "rosary" at the junction of the ribs with the sternum.

It is a mistake to believe that all the symptoms described can only be in children. In adults, everything can be the same, but the disease is called osteomolation. More often in adults, osteoporosis is observed - a disease in which the bones become brittle and break easily.
The first signs of a lack of calcium in the body are brittleness, dullness of nails and hair, slowing of blood clotting, increased heart rate and rhythm failure. Later, painful cramps of the legs and arms occur, there may also be seizures similar to epileptic ones, as well as hallucinations and clouding of consciousness.

Other signs of calcium deficiency include muscle pain, vomiting, and renal colic.

Excess calcium

Excessive consumption of any trace element also adversely affects health. So an excess of calcium can lead to disruption of the muscles, in which movements become difficult, lethargy, lameness, and impaired coordination of movements appear. An interesting fact is that with an excess of calcium, fractures also often occur, as with its deficiency, only strong muscle contractions become the reason for this - muscle spasms so strong that they can break a bone!

Enough common sign excess calcium is a violation of the kidneys, which can be manifested by frequent or infrequent urge to urinate, pain in the kidneys.

Food sources of calcium

Traditionally, it is considered that the best source calcium is cottage cheese. However, calcium is much higher in a number of foods, such as almonds, spinach, cheese, sour cream, and sesame. Also, calcium in slightly smaller quantities is found in herring, mackerel, meat, beans, bread, dates and other products.

An interesting fact is that sesame seeds contain ten times more calcium than cottage cheese. Why is it not sesame that is recommended as a source of calcium, but rather cottage cheese, cheese, herring and meat? The answer to this question lies in the fact that calcium, like other active substances, rarely found in nature pure form, and most often in the form of salts.

From school course chemistry, you can find out that calcium salts are insoluble, and this significantly complicates their absorption into digestive system. Therefore, calcium metabolism occurs only in the presence of vitamin D, the assimilable form of which is found exclusively in animal products.

That's why cottage cheese is a more valuable source of calcium than any plant product. More than in cottage cheese, calcium in digestible form is found only in hard cheeses, of which cheddar is the most valuable.

Interaction with other substances

Most substances react with each other. It was on this ground that the theory once arose. separate power supply and the corresponding theory that various vitamins and minerals should be taken separately. Calcium, as an active element of the periodic table, is also capable of reacting with various substances. This is the reason for its interaction with a number of micronutrients in the body.

So, vitamin D promotes the absorption of calcium, turning it into a soluble form during the reaction.

Vitamin B6 slows down the excretion of calcium from the body, helps to maintain the desired concentration in the blood and tissues of the body.

In addition to "allies", among necessary for the body substances, calcium also has “opponents”. First of all, it is zinc and manganese. Due to its high activity, calcium blocks the absorption of these substances in the intestine and promotes their removal from the tissues.

Another important function of calcium lies in its association with cyanocobalamin, better known as vitamin B12. In the absence of calcium, the adsorption of this vitamin is not possible. Therefore, the intake of these substances must be combined.

In this article, you will read the answers to the questions: what foods contain calcium in the greatest quantities, its role in our body, how much you need to consume the mineral per day, and you will also find a table of products with high content calcium.

It is necessary to know not only foods rich in the mineral in question, but also what contributes to better absorption of calcium. Everything in detail and in order.

Calcium is a vital element for the human body. Almost every cell in the body, including the heart, nerves, muscles, needs this element for normal functioning. In the human body, calcium is found in bones (about 99%), in cells and blood.

The role of calcium in the body

Bones and teeth. It is calcium that forms strong bones and teeth, which is very important for children and teenagers. However, adults also need this element, since it supports bone tissue. A special category is pregnant women who simply need a mineral for the proper formation of an unborn child.

Heart, muscles. Essential Function- Heart support. Calcium directly regulates the heartbeat and lowers blood pressure, so it is very necessary for hypertensive patients. This mineral is essential for muscle mass, because it allows a person to move smoothly.

Nerves. The mineral nourishes the nervous system and stimulates the conduction of impulses. With a lack of calcium nervous system begins to replenish resources at the expense of bones.

Cholesterol. Calcium can significantly lower blood cholesterol levels. That is why it is so important to know about products containing the largest number calcium, about the rate of its consumption, about products with easily digestible calcium and about the factors influencing both positive and negative absorption of the mineral. In some cases, even high-calcium foods are not sufficient to maintain calcium in the body normally. Then, to replenish it, doctors prescribe some drugs with a high content of it.

Daily rate

Daily dose of calcium:

• for an adult is 0.8-1.3 g ,
• for children 0.3 - 0.8 G .

It should be borne in mind that not all types of calcium ingested with food are absorbed by the body. The mineral does not dissolve in water, and therefore, when it enters the body, it only partially turns into soluble compounds.

It is very important that calcium enters the body from food. If the consumed dose is not enough, this element begins to come from the bones, which leads to a violation of the bone tissue, making it more fragile and thin.

Now, to the main issue of this topic - we present foods that are high in calcium.

Foods rich in calcium. Table

The product's name	Calcium (mg per 100 g of product)	Daily rate (average)	% of norm
1. Dried fish with bones	3000	1000	300
2. Poppy seeds	1600	1000	160
3. Sesame seeds	1400	1000	140
4. Parmesan cheese	1200	1000	120
5. Other cheeses	800 –1000	1000	80 –100
6. Milk powder	1000	1000	100
7. Young nettle	900	1000	90
8. Soy cheese	400	1000	40
9. Basil	370	1000	37
10. Sardines in oil	350	1000	35
11. Almond	280	1000	28
12. Parsley	250	1000	25
13. Milk	120	1000	12
14. Curd	100	1000	10
15. Sour cream	90	1000	9
16. Beans	70	1000	7

It should immediately be noted that The absorption of calcium by the body from foods varies greatly and ranges from about 20 to 90%. This means that the diet must be made taking into account this factor. Much depends on the products. Almost all calcium is absorbed from milk and its derivative products. Slightly worse from such products as: fish, sesame, almonds, leafy greens, fruits, berries.

The absorption of calcium from foods depends on the following factors:

• Negatively affect calcium absorption an excess of certain minerals in the body: potassium, phosphorus, magnesium.
• Poorly absorbed with excess and lack of fat.
• Well absorbed calcium from foods that, in addition to it, contain vitamins: D, B, C and the macronutrient phosphorus. Vitamin D improves the absorption of calcium, so foods with this vitamin should be introduced into the diet for better absorption of the mineral.

Hence the following list of foods high in calcium, in an easily digestible form:

• seafood,
• fish liver,
• cottage cheese, milk, cheese,
• greens (parsley, basil, celery, cabbage),
• sesame seeds, poppy seeds, sunflower seeds,
• fruits: apricots, dried apricots, dried figs,
• berries: raspberries, currants, kiwi, grapes,

Preservation and absorption of calcium in the body

Another one from important points - maintaining calcium in the body. To do this, you need to reduce the consumption of foods such as coffee, salt, foods with a high fat content.

Positive for calcium absorption of products - is an active lifestyle. The body tries to strengthen the bones (with the help of calcium) during movement and physical exertion.

Vitamin D and products containing it, help in the absorption of calcium from foods and preparations.

Major Food Groups High in Calcium

hard cheeses

If we compare cheese with other dairy products, then it differs significantly in its lower lactose content. This makes it an indispensable source of calcium for those people who suffer from lactose intolerance and cannot replenish the supply of the mineral from milk.

This product promotes remineralization. This is calcium deposits in the teeth. Thus, it perfectly improves tooth enamel.

Hard cheese, such as parmesan, has a high concentration of calcium. Soft cheeses, such as ricotta, have a lower concentration.

• Parmesan - 1200 mg;
• Russian - 900 mg;
• Cheddar - 720 mg;
• Brie - 540 mg;
• Mozzarella - 515 mg;
• Feta - 360 mg;
• Camembert - 350 mg.

nuts seeds

Among the products-record holders for the content of a large amount of calcium are poppy and sesame. To fill the deficiency of the mineral, one tablespoon of sesame seeds is enough.

Nuts, seeds are rich in magnesium, which perfectly promotes the absorption of calcium by the body. The highest magnesium content in cashews and almonds.

• Poppy - 1600 mg;
• Sesame - 1400 mg;
• Almonds - 250 mg;
• Hazelnut - 225 mg;
• Sunflower seeds - 100 mg;
• Peanuts - 60 mg.

Fish, seafood

If we consider the calcium content in fish, we should note the sardine. This fish should be included in the diet two to three times a week. Because the the best source of calcium are bones, it is very useful to use precisely canned fish. Moreover, the bones must be carefully crushed and also added to food. Canned sardines are in the lead. Salmon and mackerel are no less useful.

Seafood is not only an excellent source of calcium, but also magnesium, as well as vitamins D, K. It is these vitamins and magnesium that significantly increase the bioavailability of calcium and promote its absorption.

One hundred grams of the product contains calcium:

• Canned "sardine" - 350 mg - 380 mg;
• Mackerel - 240 mg;
• Salmon - 210 mg;
• Shrimp - 90 mg;
• Oysters - 82 mg.

Vegetables, greens

Vegetables and most greens have excellent indicators of calcium. Perfectly saturate the body, included in the diet of sea kale, celery, leaf salad, radish, carrot, cauliflower. For example, 30 grams of greens have the same calcium content as a glass of milk.

However, when eating vegetables, you should not forget that some of them contain oxalic acid, which makes it difficult to absorb calcium. These vegetables include beets, carrots, spinach. To ensure the bioavailability of the mineral, vegetables are best consumed boiled.

• Spinach - 210 mg;
• Young dill - 208 mg;
• Parsley greens - 138 mg;
• Celery - 40 mg;
• Young beans - 37 mg;
• Salad - 36 mg;
• Cauliflower - 22 mg;
• Green beans - 21 mg.

Legumes

Legumes can be an excellent source of calcium enrichment. Known for their high fiber content, one serving of white beans contains one third of the calcium found in a glass of milk. Nearly double the trace element in red beans. However, this element is absorbed by the body somewhat worse.

In 100 gr. product calcium content:

• Beans - 194 mg;
• Beans (after heat treatment) - 100 mg;
• Dried peas - 50 mg.

Dairy

One of the main suppliers of calcium are dairy products (due to good absorption in the body and high calcium content). For example, a glass of milk contains about 300 mg of calcium, which is 30% of the daily requirement. At the same time, flavored milk (with various additives) is just as healthy as regular milk and has the same mineral content. BUT new milk much better ( Naturally from tested and vaccinated animals).

Perfectly enriches the body with calcium cottage cheese . 100 grams of the product contains 100 mg - 200 mg of the mineral.

Yogurt is a great alternative to milk. Moreover, from the same portion of yogurt, as from milk, the body receives the same amount of calcium.

Also useful are sour cream (in 100 g - 120 mg), kefir (120 mg). For those who are afraid to get better, low-fat foods are perfect: kefir, cottage cheese, milk. Nutritionists conclude that all dairy products contain the same amount of the mineral, and are completely independent of the fat content.

Calcium from dairy products is very well absorbed by the body. This is due to the lactose content milk sugar in this product group.

Fruits, berries

A small amount of trace element is found in fruits. Although they have the majority useful substances facilitating the absorption of calcium. These fruits include peaches and apricots, grapes and cherries, apples. Berries are also useful - blackberries, currants, strawberries, gooseberries.

• Dried dried apricots - 80 mg;
• Dried figs - 54 mg;
• Raisins - 50 mg;
• Raspberries - 40 mg;
• Currant - 30 mg;
• Grapes - 18 mg;
• Apricots -16 mg;
• Apples - 7 mg.

Cereals

Cereals have a small amount of calcium. This is bread, dry breakfasts. Most of these products are made with milk, which determines the presence of a microelement in them. Industrially made grain products also contain calcium. Only they are enriched most often by artificial means.

Most cereals do not have a high content of the element, but often contribute to the absorption of the necessary mineral by the body.

• Cereal bread - 55 mg;
• Bread with bran - 23 mg;
• Oatmeal - 50 mg;
• Rice groats - 33 mg;
• Buckwheat - 21 mg;
• Pearl barley - 15 mg.

Meat products

Despite a fairly common stereotype, meat products are very poor in calcium. This is due to the fact that in the body of a bird or mammal, most of the trace element is in the blood. That is why meat contains very little calcium.

• Veal - 26 mg;
• Chicken - 10 mg;
• Beef liver - 10 mg;
• Rabbit meat - 9 mg;
• Pork, beef - 5 mg.

Molasses

Another very exotic source of calcium can be molasses. It is known as black molasses. Molasses is a by-product of sugar production. By appearance It is a dark brown syrup. Black molasses can hardly be considered as a sugar substitute or regular product nutrition. But if you choose ways to include it in the diet, then it enriches the body with calcium well. Two tablespoons provide 400 mg of the mineral. And this is about half the daily required norm for an adult.

Table, calcium content in food groups

Products	Calcium content (mg per 100 g of product)	% of the average daily value
Milk, egg
Powdered milk	1000	100
Cow's milk 2.5% - 3.5%	120	12
Kefir	120	12
Egg	110	11
Sour cream 10%	80	8
Soy milk	80	8
Cheese and cottage cheese
Parmesan cheese	1200	120
Russian cheese	900	90
Latvian cheese	800	80
Hard cheeses	800 — 1200	80-120
Roquefort cheese	750	75
Goat cheese	500	50
Fat-free cottage cheese	100	10
Legumes
Soya	200	20
Beans	190	19
beans	100	10
Peas	50	5
Nuts, seeds
Poppy	1600	160
Sesame	1400	140
Almond	250	25
Hazel	225	22,5
pistachios	130	13
Sunflower seeds	100	10
Walnuts	90	9
Peanut	60
Fish, seafood
Dried fish with bones	3000	300
Atlantic sardine (canned)	380	38
Crabs	100	10
Shrimps	90	9
Anchovies	82	8,2
oysters	82	8,2
Carp	50	5
Cod	25	2,5
Pike	20	2
Trout	19	1,9
Salmon	10	1
Meat and meat products
Chick	28	2,8
Veal	26	2,6
Chicken	10	1
beef liver	10	1
rabbit meat	9	0,9
Beef	5	0,5
Pork	5	0,5
Mutton	3	0,3
Sausage	22	2,2
sausages	12	1,2
Ham	11	1,1
Cereals
Grain bread	55	5,5
White bread	52	5,2
Cereals	50	5
Rice	33	3,3
Rye bread	30	3
bran bread	23	2,3
Buckwheat	21	2,1
Semolina	18	1,8
Pearl barley	15	1,5
Vegetables
Basil	370	37
Parsley	245	24
Celery	240	24
savoy cabbage	212	21,2
White cabbage	210	21
Watercress	180	18
Luk Shiite	130	13
Dill	126	12,6
Broccoli	105	10,5
Green olives (canned)	96	9,6
Green onion	86	8,6
leaf lettuce	37	3,7
Carrot	35	3,5
Radish	35	3,5
cucumbers	15	1,5
Tomatoes	14	1,4
Potato	6	0,6
Fruits (dried fruits), berries
Dried apricots	180	18
Dried figs	54	5,4
Raisin	50	5
oranges	42	4,2
Raspberry	40	4
Kiwi	38	3,8
tangerines	33	3,3
Currant	30	3
strawberries	26	2,6
Dates	21	2,1
Grape	18	1,8
pineapples	16	1,6
apricots	16	1,6
Watermelon	10	1
Pears	10	1
Bananas	9	0,9
Peaches	8	0,8
Apples	7	0,7
melons	6	0,6
Confectionery
milk chocolate	200	20
Milk ice cream	130	1,3
Dark chocolate	60	0,6
fruit ice cream	15	1,5
shortbread cookies	6	0,6
Natural honey	4	0,4

Preparations containing calcium

Calcium is the most important building block of the whole organism. It is he who is responsible for how strong our bones, hair, teeth and nails will be, and it is his lack in the body that can negatively affect human health, regardless of age and lifestyle. Even the most physically strong young man You need to replenish calcium in the body regularly in order to keep yourself in shape.

A lack of calcium in the body can lead to a number of unpleasant diseases, such as osteoporosis or osteomalacia. Bones become brittle and brittle, the risk of fractures and bone deformities increases, teeth begin to decay, nails peel and break, and hair falls off in large quantities. In order to avoid this, today they apply medical preparations containing calcium and a lot of additional substances that strengthen the immune system.

Calcium in popular preparations

The most popular and well-established drugs in the medical market are calcium carbonate and calcium citrate. When using them, you need to carefully look at how much pure calcium is used to create each individual tablet - an overdose of the substance is unlikely to be beneficial. Carbonate contains only nine percent pure calcium, and citrate already contains forty percent. This information will help to accurately calculate how much calcium the body will receive when using a particular drug.

It's important to know: Calcium is not completely absorbed by the body, this must be taken into account when calculating daily dose mineral consumption.

Overdose preparations containing calcium can lead to unpleasant for the body side effects, for example, to constipation, to the formation of stones, therefore it is important to take the drug strictly in accordance with the instructions and indications of a specialist. Moreover, for each special category of people there are their own norms for taking calcium.

Conditions for the absorption of calcium

In order for the body to receive the necessary amount of calcium, it is not enough to correctly form your diet and adhere to healthy eating. Substances such as vitamin D must be added to your diet. This vitamin enhances the process of phosphorus and calcium metabolism in the body, saturates with the necessary substances and allows calcium to be absorbed.

Also important for humans Sun rays, but their lack leads to a lack of vitamin D, and, accordingly, to a lack of calcium and deterioration of the bones. Therefore, it is important to add this vitamin to your diet.

Popular drugs

The most popular today are preparations containing not only calcium and vitamin separately, but combining a lot of other useful substances. These drugs are:

• Vitrum-calcium D3;
• Calcium-D3-Nycomed;
• Alpha - D3 - Teva;
• Calcium Sandoz Forte;
• Calcepan;
• Complivit Calcium D 3.

These drugs are completely natural products, are produced according to a special technology and contain calcium, which is enough for a person to fully live. Literally a couple of capsules of one of these drugs per day, in accordance with age, not only enriches the body with calcium, strengthens bones, but also saturates with vitamin D. (Do not set the dosage and course yourself, but consult your doctor. Moreover, any drugs have contraindications. )

These medications help prevent dangerous decline bone mass, strengthen bones and relieve them of a high probability of deformation and fractures and improve the recovery process in bone cells after injuries. The drugs are used both for prevention and for recovery after severe fractures of the limbs.

Furthermore, modern drugs help gastrointestinal tract fully assimilate all the calcium contained in them, have a positive effect on the overall tone of the body and are safe to use for any age group.

Calcium - chemical element without which one cannot live. This is the most accurate, in terms of biochemistry and physiology, definition for this macronutrient. At the cellular level, calcium is involved in more than 150 different biochemical reactions. It is part of hydroxyapatite, the main mineral component of the bone matrix. Unique physiochemical properties calcium provide the necessary margin of safety for the human skeleton, teeth and nails. Calcium is involved in the conduction of nerve impulses, provides myocardial diastole (the resting phase of the heart muscle) and is one of the factors in the blood coagulation system. Therefore, calcium deficiency can lead to catastrophic consequences. In the process of growth and development of the body, the daily need for calcium increases significantly. It is especially important to “fulfill this biological standard” by 100% for pregnant women, children and adolescents. It is during pregnancy and adolescence significantly increases the risk of developing calcium deficiency conditions.

One of the most dangerous pathologies associated with calcium deficiency is. Disease skeletal system, in which the density of the bone matrix decreases and calcium is "washed out" from the skeleton into the blood. Main clinical signs osteoporosis are:

• lingering pain in the bones;
• development of periodontal disease;
• fatigue, irritability, emotional instability;
• leg cramps;
• increased bone fragility (fractures);
• tachycardia and arrhythmia.

On the early stages osteoporosis is often asymptomatic and is the result of a compensatory response of the body to a general calcium deficiency. Calcium deficiency states can occur due to stress and physical exhaustion. Sedentary lifestyle, lack of adequate physical activity, smoking and alcohol abuse are risk factors for the development of calcium deficiency in the body.

What foods are rich in calcium?

In addition to classic dairy products (milk, cheese, yogurt) as a source natural calcium you can use celery, asparagus, parsley, broccoli, white cabbage, beans and canned sardines or salmon. There are foods that reduce the absorption of calcium in the gastrointestinal tract and its bioavailability. This is coffee, salt, spinach and sorrel.

How to choose an effective mineral complex for the prevention of calcium deficiency?

When choosing mineral complex the consumer must be armed necessary information about the main active substances and forms of calcium. The recommendations of the doctor and pharmacist will allow you to choose the best drug, taking into account individual characteristics the patient's body. To date, manufacturers include calcium in medications(tablets, capsules, ampoules, suspensions, drinking solutions) in the form of various salts: phosphates, gluconates, carbonates, citrates, ascorbates, chlorides. Calcium carbonate and citrate are the main biologically active substances found in vitamin and mineral complexes. Chelated calcium compounds with amino acids are recognized as the most bioavailable form. Calcium chelates with aspartic acid are significantly superior in this indicator to both carbonates and citric acid salts (citrates). For the full absorption of calcium, vitamin D3 (ergocalciferol) and magnesium are necessary. The ratio of calcium and magnesium in the mineral complex should be at the level of 2:1.

daily requirement for calcium

According to various sources, the daily requirement for calcium for an adult is from 800 to 1200 mg. During pregnancy, it is necessary to adjust the dosage of calcium, taking into account the needs of the mother and the unborn child. An overdose of calcium can cause serious complications from of cardio-vascular system. When choosing a dosage of calcium, consider your daily menu - foods that contain a lot of this macronutrient (milk, cottage cheese, etc.). Be careful when choosing a mineral complex and take care of your health!

Hello everyone, this is Olga Ryshkova. What is calcium for? First of all, it is necessary for the construction and maintenance of bone tissue. Almost 99% of it in the body is in the bones. A small amount is necessary for the healthy functioning of the heart, muscle contraction, blood clotting, transmission of nerve impulses, the functioning of the hormonal system, and the construction of teeth.

The bones act as a calcium bank. If you do not get enough of this trace element from your diet, the body will remove it from your "bone bank" for use in other organs and systems.

If your body removes more calcium than it takes in from food, bone density (strength) will gradually decline and you may be at risk for osteoporosis. How much calcium does a person need per day? Below are the average daily allowances, they are affected not only by gender and age, but also by height. Recommendations International Center osteoporosis.

Daily intake of calcium for children and adolescents.

Daily intake of calcium for women.

Daily Value for Men

How much calcium do you need per day pregnant.

How much calcium does a nursing mother need per day.

There is a lot of conflicting information on the Internet about its content in food. I took the data from the website of the International Osteoporosis Center, it is the most truthful. Please note that the level of the trace element in any of the most reliable tables will always be averaged, because it depends on the production method, recipe and brand.

The table shows products with both high and not very high calcium content, get to know everyone.

Product	Ca mg per 100 g
Skimmed milk	122
Medium fat milk	120
Whole cow's milk	118
Sheep milk	190
Yoghurt natural	138
Yogurt with fruit pieces	113
Condensed milk	285
Hard cheese (cheddar, parmesan, gouda)	800
Soft camembert cheese	400
soy cheese tofu	105
Cottage cheese	70
Ice cream	124
red meat	6
Chicken's meat	14
Fresh fish (cod, herring, trout)	17
canned tuna	28
canned sardines	400
Shrimps	30
dry lentils	50
Peas dry	124
White beans	165
Red beans	116
Boiled white rice	2
boiled potatoes	6
White bread	15
Whole grain bread	30
Orange	40
Apple	5
Apricot	16
Raisins (dried grapes)	78
leaf lettuce	38
white cabbage	64
Broccoli	93
Watercress	157
Rhubarb	86
Carrot	30
Tomatoes	9
Almond	250
Walnuts	93
Sesame seeds	1470
Dried figs	200
Dried apricots	71
Parsley	240
Celery	44

Good to know.

Each of the following amounts contains 300 mg of calcium

• 250 ml (1 cup) milk
• 200 ml yogurt
• 120 g almonds
• 100 g canned pink salmon without oil (with bones)
• 60 g canned sardines without oil (with bones)
• 30 g parmesan cheese
• 40 g cheddar and gouda cheese
• 35 g edam cheese
• 330 g broccoli
• 6 oranges
• 150 g dried figs
• 400 g dried apricots (dried fruits)
• 180 g white beans (dry weight)

How to increase the receipt of a trace element?

• Divide food with its high content into 3-5 meals a day, so it is better absorbed.
• Dairy products contain a lot of this trace element in a form that is easily digestible.
• Low-fat foods contain more calcium than fatty foods.
• Eat canned fish with bones, choose sardines.
• Dress salads with fat-free yogurt, not mayonnaise.
• Add leafy greens to your diet, but not sour ones.
• Treat yourself not to sweets and cakes, but to oranges, dried figs, raisins and almonds
• Do not forget that there is more of it in white beans than in red beans and peas, and that it is almost absent in meat, little in bran bread, white bread, beets, carrots, tomatoes, cucumbers, potatoes, cereals.

Diseases, conditions and foods that remove calcium from the body.

If you get more of this microelement with food than you need for the daily needs of your age, the excess will not be absorbed, it will be excreted from the body, this is normal. But there are factors that can lead to abnormally low absorption. These include:

• Low Vitamin D
• Caffeine (coffee) and alcohol in large quantities.

• Products with a high content of coarse fibers (phytates) (for example, oat flour and bran) and oxalates (e.g. spinach, rhubarb)
• Certain diseases (celiac disease, kidney disease)
• Certain drugs (eg, prednisone)

For osteoporosis, if dietary intake of calcium is insufficient, supplementation in the form of tablets in the amount of 500-600 mg per day is recommended, if necessary (in autumn-winter) in combination with vitamin D. They are safe and effective. Take medications and treat osteoporosis only as directed by your doctor.