What plant foods are rich in calcium. Foods rich in calcium

There is often discussion in the media about the need to keep an eye on your daily calcium intake. The main advice we hear is to eat foods rich in calcium. Which food has the most calcium? What food contributes to better absorption of this substance?

What is calcium for?

Calcium is a mineral biologically perceived substance that makes up the structural foundations of the teeth and bones of the skeleton. It contributes to normal blood clotting, hormone production, muscle contraction. The lack of calcium in the body leads to serious illnesses osteoporosis in adults, at night and disruption of normal growth and development in children.

The daily calcium requirement for a healthy adult and for a child over 10 years old is 1000 mg, for infants about 599 mg, for children of primary school age about 800 mg will be enough, for adolescents and pregnant women - from 1200 mg to 2000 mg of calcium.

What foods help calcium absorption?

The ability of the body to absorb any useful element is called bioavailability. For the bioavailability of calcium, it is necessary to combine foods containing it with those that contain vitamin D in significant quantities. These include egg yolks, liver, butter, fatty fish.

At the same time, you need to consume natural vitamin C, best from vegetables and citrus fruits.

In addition, for the absorption of calcium by bone tissue, the body must receive magnesium (from bran, nuts, wholemeal bread) and phosphorus (from fish). Otherwise, calcium will be excreted from the body along with urine or deposited in the kidneys and joints in the form of stone formations - calcifications.

Diuretic drinks increase the excretion of calcium, so you need to balance the use of foods rich in the element and caffeinated drinks.

What foods contain the most calcium?

It is worth evaluating not only the quantitative content of calcium in 100 grams of the product, but also the possibility of using this product in the recommended amounts without harm to the body.

Let's take an example. For example, milk contains 120 mg of calcium per 100 ml of product. Cottage cheese contains even more calcium, but in order to make up for the daily allowance for a pregnant woman, she will have to eat eight kilograms of curd products!

There is more calcium in cheeses, among other things, because calcium chloride is added in the industrial production of hard cheeses.

Nuts, legumes and seeds lead in calcium content. For example, 100 grams of poppy contains 1.5 grams of calcium. Almonds contain 250 mg of calcium per 100 g of the product, sesame seeds - more than 800 mg per 100 grams. However, these products are high in calories and you need to control their consumption so as not to become obese.

Young nettle (713mg/100g), wild rose (257mg/100g), watercress (214mg/100g) and other greens contain calcium and other microelements and vitamins useful for the body.

They simultaneously replenish calcium stores and promote its bioavailability. Sardine is very rich in calcium - it contains 300 mg per 100 g. No other fish can compare with it in this indicator.

Meat, whole grains and vegetables do not contain too much calcium - less than 50 mg per hundred grams of food.

Beware of hypercalcemia!

Entered into the body from natural products is easily excreted from the body without absorption. But taking the same dietary supplements and drugs containing calcium - calcium chloride and calcium gluconate - can only be prescribed by a doctor.

An excess of calcium in the body can lead to hypercalcemia. It promotes the formation of stones in bladder and kidneys, weakened immunity and blood clotting disorders. And this can happen even though healthy body has inherent control mechanisms.

And, in conclusion, I want to offer a safe recipe traditional medicine to replenish calcium stores in the body. It has long been known in which product the most calcium is eggshell. To do this, crush the eggshells from hard-boiled eggs into dust, sprinkle the food with the resulting powder. The daily intake is four teaspoons. With regular use, take monthly breaks and then the calcium content in the body will be sufficient.

In this article, you will read the answers to the questions: what foods contain the largest amounts of calcium, its role in our body, how much you need to consume the mineral per day, and also find a table of foods high in 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. The most important function is to support the heart. Calcium directly regulates the heartbeat and lowers blood pressure, so it is very necessary for hypertensive patients. This mineral is very necessary for muscle mass, as 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, the 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 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(medium)	% 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 calcium are bones, the use of canned fish is very useful. 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. A 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 content of lactose - milk sugar in this group of products.

Fruits, berries

A small amount of the 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. In appearance, it is a dark brown syrup. Black molasses can hardly be considered as a sugar substitute or ordinary 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 average daily allowance
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
Raspberries	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 is 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 medicinal product 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.

Moreover, 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 is the most "popular" mineral in our body. It is the basis of bone tissue, the condition of teeth, hair, nail plates and skin depends on it. In addition, he is responsible for blood clotting, transmission of nerve impulses, muscle contraction and much more. In order for it to successfully carry out the many duties entrusted to it, we must take care of the daily replenishment of this vital important mineral. Calcium plays a special role in the body of a pregnant woman. After all, it develops inside new life, which also constantly requires calcium. Therefore, it is very important for everyone (from small to large) to consume foods rich in calcium.

The role of calcium in the body

Calcium is the building block for the skeleton. The percentage of this substance in our bones is 99%. The remainder in the form of 1% is in the blood. The total amount of calcium in our body is 1-1,5 kilograms. Based on these figures, it is already possible to estimate the value of calcium for the body. But besides the role of the main mineral of the skeletal framework, the mineral has many other important functions for which he is responsible.

Functions of calcium

1. carbohydrate metabolism. Without calcium, it will be impossible. As well as the exchange of sodium chloride.
2. Regulation of muscle contractions. Calcium is involved in the process of muscle contraction. It controls the work of the muscles of the heart, ensuring a normal heartbeat.
3. Translation of impulses. It helps the CNS transmit "signals" in the form of nerve impulses. With its help, the activity of enzymes that contribute to the synthesis of neurotransmitters is enhanced.
4. Normalization of pressure indicators. The mineral is also needed so that the pressure does not frighten with its off-scale figures and does not oppress with underestimated indicators. But for greater effectiveness, calcium must have “allies”. Compounds, together with magnesium, potassium and sodium, are responsible for healthy indicators on the tonometer.
5. Influence on the degree of blood coagulation. True, he does it a little indirectly. Calcium supports the action of vitamin K, which is responsible for normal blood clotting.
6. The work of cell membranes. Helps to transmit nutrients and other compounds across cell membranes. Mineral ions circulating in the intermembrane space transmit mental impulses. Thanks to which we experience a surge of joy or, conversely, become calm.
7. "Construction" of dental tissue. In this case, calcium is as important as the bricks from which the house is built. Without him about good condition teeth is nothing to say.
8. Maintaining work endocrine system . The mineral has an anti-inflammatory and desensitizing effect on the endocrine system.
9. beauty and healthy appearance . Everyone knows that an attractive appearance largely depends on the condition of the hair, teeth and nails. With a lack of calcium, the body will instantly respond with dry curls, brittle nails and thinning of the enamel.
10. Additional functions: "supports strength" immune system, is involved in the synthesis of many hormones and enzymes responsible for digestion. Not without his participation, saliva synthesis, fat metabolism and energy metabolism occur.

Important. We need calcium all the time. Every day, at least 0.8 g of the mineral should enter the body of an adult. The figure increases to 1.5 g when it comes to pregnancy or lactation.

Signs of calcium deficiency and excess

Both deficiency and excess of calcium lead to undesirable consequences. With proper nutrition, both problems do not threaten healthy person. If you neglect the rules of a healthy lifestyle, then an imbalance of the hormone calcitonin (hormone thyroid gland, which is involved in the regulation of calcium-phosphorus metabolism).

Causes of calcium deficiency

1. Diseases in which calcium is actively excreted from the body. Or in the event that the disease leads to the fact that the mineral component is released from the bone tissues with disorders.
2. low calorie diets. The desire to reduce calories in food as much as possible leads to the fact that foods containing calcium are removed from the diet or their amount is reduced. Then the body has no choice but to take the missing trace element from a losing weight person from bones, nails, hair. Hence - brittleness, fragility, dryness, dullness, which the former beauty acquires. Teeth and bones become brittle.
3. Age. Over time, it becomes more and more difficult for the body to establish the full absorption of the mineral.

• disruptions in the heartbeat;
• rachiocampsis;
• poor memory, confused consciousness;
• the appearance of muscle spasms;
• bone tissue becomes thin and fragile;
• hypertension progresses;
• grooves appear on the enamel;
• the skin constantly suffers from rashes;
• hair and nail plates lose strength;
• increased irritability.

Lack of calcium provokes a deterioration in well-being. Cramps, spasms begin to torment, there is heaviness during breathing. At the same time, a person experiences not the most pleasant sensations - tingling in the arms and legs. If the problem is started, then it will lead to such serious illnesses like osteoporosis. Yes, and the cardiogram will “respond” to calcium deficiency. On it you can see that the impulses have ceased to flow normally to the heart muscle. Excess calcium is considered if its daily volume exceeds 2.5 grams. The phenomenon is called hypercalcemia.

Causes of an excess of calcium

1. Wrong menu. If you get too carried away with products containing this mineral, it is very easy to overfill your body with it.
2. biological additives. You also need to be careful with them, otherwise calcium oversaturation cannot be avoided.
3. Health problems. Malfunctions of the thyroid gland, diseases nervous system can lead to the appearance of excess minerals.
4. Hypervitaminization. This concerns the irregular intake of vitamin D.
5. Age. Elderly people have difficulty absorbing calcium. As a result, there is an excessive accumulation of it.

Consequences of excess calcium:

• malfunctions in the digestive tract: increased acidity, constipation, nausea and vomiting;
• diseases of the gastrointestinal tract, such as gastritis and peptic ulcer;
• thyroid disease;
• poor functioning of the kidneys and bladder;
• loss of tone in smooth muscles;
• increased blood clotting.

With an excess of the mineral, a person loses his appetite, a feeling of nausea appears, which often causes vomiting. The gastrointestinal tract ceases to function normally, constipation and pain in the stomach occur. An excess of calcium disrupts the full functioning of the brain. Concentration worsens, hallucinations may occur. The person constantly feels weak. The kidneys can't handle this kind of mineral abundance.

daily intake of calcium

So, we found out that a shortage, as well as a bust of calcium, leads to serious problems with health. How much does the body need this mineral? It is not easy to answer this question unambiguously. The indicator is influenced by many factors: age, health status, in women - pregnancy. Average rate substances for adults 1,0-1,2 g per day. This "standard" was established by the World Health Organization. More precisely define optimal size the daily "portion" of calcium will help the table.

Women who are expecting a baby, as well as nursing mothers, should consume more calcium - 1.5-2 g / day.

What factors affect the absorption of calcium

Calcium is a tricky mineral. It just won't be fully absorbed by the body. He definitely needs a "pair". In order for it to be processed with health benefits, use it in a “duet” with other minerals.

Which elements are better absorbed calcium

calcium and magnesium In the absence of magnesium, calcium will not be absorbed. It will not be deposited in the skeleton, but on the arterial walls. Most magnesium in foods such as pumpkin seeds, sesame seeds, bran (wheat), bananas, cocoa. Include them in your diet along with calcium. There are many options - you can make a vegetable salad, season it with yogurt and sprinkle with sesame or pumpkin seeds. Or boil cocoa in milk and drink it with a slice whole grain bread. If you use magnesium as a supplement, then only 2-3 hours after calcium.
Calcium and Vitamin D Vitamin D helps to increase calcium permeability up to 30-40%. It serves as a conductor, without it there can be no question of normal intake. mineral substance into the body. Therefore, foods such as liver, seafood, fish, and eggs should be present in your diet. Mandatory walks in the soft sunshine. They help in the synthesis of vitamin D. calcium and phosphorus Another important element for the absorption of calcium is phosphorus. As a rule, a person rarely suffers from a deficiency of this trace element. But so that calcium is not wasted, use phosphorus-containing foods with it: meat, dried fruits, cereals, nuts. The ratio of calcium to phosphorus should be 2:1.

What are the worst foods for calcium absorption?

There are a number of foods that slow down the absorption of calcium or even lead to its leaching from the body. Remember these "pests" and try to eliminate them to the maximum from the diet:

• coffee;
• salt;
• margarine;
• sauces (canned);
• drinks with carbon dioxide;
• some vegetables and greens: sorrel, spinach, beets.

The latter contain oxalic acid, which weakens the action of calcium in the body. Therefore, these products are best consumed separately.

What foods contain the most calcium

Two products are considered leaders in terms of calcium content - sesame and poppy seeds. Only 100 grams of these seeds will provide the daily requirement of the mineral. Therefore, often 1 tbsp. spoon sesame oil, drunk on an empty stomach, is a panacea for calcium deficiency. A lot of the mineral is "hidden" in legumes. Here is a list of foods that contain calcium in in large numbers in the form of a convenient table.

Table of products containing calcium

Product	Calcium content (mg/100g)
poppy	1500
sesame	1150
hard cheese)	800-1200
goat cheese	500
Atlantic sardines (canned)	380
basil	370
soy	350
almond	252
parsley	245
milk chocolate	240
basil	370
hazelnut	225
white cabbage	210
beans	194
pistachios	130
dill	126
cottage cheese, kefir, milk (cow)	120
beans	100
crab meat	100
sunflower seeds	100
green olives (canned)	96
shrimps	90
walnuts	90
green onion	86
oysters, anchovies	82
sour cream	80
dried apricots	80
peanut	70
chicken egg	58

The numbers in the table break all the stereotypes associated with calcium, don't they? After all, we are all used to thinking that most of the mineral is found in milk and cottage cheese. But, as you can see, these products are located in the middle of the ranking. I must say that the data in the table is very conditional. They show the amount of calcium in raw foods. And this does not mean at all that the trace element will “reach the addressee” in full. For example, cheese occupies a leading position. But the calcium contained in it, for the most part, is not absorbed and is excreted in the urine. Only a modest part of the mineral substance enters the blood.

The benefits of eggshells for calcium deficiency

Many doctors advise treating calcium deficiency with such a folk "medicine" as eggshells. It is 90% calcium carbonate, the most easily digestible variety of the mineral. There are 27 more important trace elements as a bonus. Recipes for the preparation of such food supplements can be found in old Russian medical books. In the West, powder from eggshell sold in pharmacies since the 70s of the last century. Recipe:

1. Wash the eggs well.
2. Boil them hard.
3. Clean, carefully remove films on inner surface shells.
4. Dry for 2-3 hours in a cool place out of direct sunlight.
5. Pulverize the shell in a mortar (a coffee grinder will not work, it will grind the product too much and it will lose its value).
6. Add to food in the amount of 1.5 to 3 g every day. The dosage depends on age.

Advice: you can sprinkle porridge or cottage cheese with eggshell powder.

Important: you need to take only chicken eggs. Duck egg shells are not suitable - the risk of infections is high.

Products containing calcium, of course, should be part of your menu. But besides the organization proper nutrition I still need to play sports. During active physical activity, calcium processing improves. The part of the micronutrient that was lost with sweat can easily be replenished with a cup of yogurt. And one more important nuance - avoid stressful situations. When you are nervous, cortisol appears in the body, which removes many important elements. Sport, proper diet and a good mood - these are the three pillars on which a healthy body is based, which does not experience problems with the absorption of calcium.

And what products does it contain?

The role of calcium in the body

It is well known that the strength of bones and density depends on the content of calcium (Ca), but the value of this element is not exhausted by this. He, in particular, is involved in the processes of coagulation and muscle contraction; normalizes the work of enzymes and hormones; positively affects the functioning of the central; without it, protein synthesis is not complete; it helps the body absorb other elements.

Close relationship of calcium with other macro- and microelements

This element can both promote the absorption of certain substances by the body, and prevent it. So, it interferes with the absorption of iron. If it enters the body separately from this element, it is absorbed 45% better. In addition, its negative interaction with chromium is noted.

Important role in the processes occurring in the human body, calcium-phosphorus metabolism plays. These substances must be contained in a strictly defined ratio. If one of them contains less than necessary, the other element begins to be poorly absorbed, which leads to various. Restoring the correct ratio of these elements is usually regulated by products that contain both substances, as well as medical preparations by prescription.

Calcium Intake Rates

This trace element is necessary for a person of any age, but in different periods the need for it is different.
According to the recommendations of doctors, its optimal daily intake is:

• for younger than three years - 600 mg;
• for children 3-10 years old - 800 mg;
• for children 10-13 years old - 1000 mg;
• children 13-16 years old - 1200 mg;
• young people 16-25 years old - 1000 mg;
• 25-50 years - 800 mg;
• women during the period and lactation - 1500-2000 mg;
• women over 50 years old - 1000-1200 mg;
• 25-65 years - 800 mg;
• men over 65 years old - 1200 mg.

What foods are high in calcium

Almost everyone knows that a lot of calcium is contained in. However, in addition to them, there are foods rich in this substance, so it is possible to choose which foods to use to replenish the daily allowance of this element.

Did you know? IN pure form calcium is a silvery white metal. It is very active, therefore it does not occur in this form in nature, but it is widely known in the composition of various compounds, such as limestone or marble.

herbal products

Products plant origin they are not champions in the content of this substance, but they have them, which make it easier to assimilate this element. The list of foods that contain calcium is very extensive.
Nuts and seeds of plants are especially abundant in this substance, namely:

• poppy (1438 mg Ca per 100 g);
• (975 mg);
• almonds (280 mg);
• (254 mg).

There is this element in all cereals and legumes, but the following stand out:

• soybeans (241 mg per 100 g);
• beans (92 mg);
• barley groats (82 mg);
• peas (61 mg).

Of the following cultures can be noted:

• basil (370 mg per 100 g);
• (244 mg);
• white cabbage (211 mg);
• (182 mg).

can also become its source, especially such as:

• (144 mg per 100 g);
• (80 mg);
• (54 mg);
• raisins (50 mg).

Animal products

A significant amount of this substance is found in seafood. The content of calcium (in mg) in some foods rich in it is shown in the table:

• sardines in oil (420 mg per 100 g of product);
• mackerel in oil (240 mg);
• crabs (100 mg);
• shrimp (96 mg).

In meat products, where calcium is in relatively small quantities, there are approximately 10 to 30 mg of this element per 100 g of product.

Calcium content in dairy products

Dairy products have the highest calcium content. Its content ranges from about 125 mg per 100 g in milk to over 1300 mg in some hard cheeses.
Below is the content of Ca in dairy products in terms of 100 g:

• Parmesan cheese - 1300 mg;
• cheese "Russian" - 1000 mg;
• - 540 mg;
• cow's milk - 120 mg;
• skimmed cow's milk - 125 mg;
• medium-fat cottage cheese - 125 mg;
• medium fat - 85 mg;
• - 120 mg;
• cream - 90 mg;
• butter - 25 mg.

Elimination of calcium deficiency with eggshells

Egg shells are 90% Ca compounds, so you can hear recommendations to use crushed disinfected shells chicken eggs, devoid of an inner film, and it should only be white color. This shell is used as food supplement to compensate for the lack of this mineral in the body. Dosage: half a teaspoon per day with a couple of drops of juice. It is believed that this cheap alternative calcium-containing.

Important! There is an opinion that such nutrition is generally meaningless, since calcium in this form is almost not absorbed by the body. If you already have a desire to try the shell, you should consult a doctor about the advisability of such a step.

Causes and symptoms of calcium deficiency in the body

The reason for the lack of this trace element in the body is usually an unbalanced diet. For example, symptoms of a lack of this substance may appear in those who try and abuse strict. Outwardly, the lack of a microelement is expressed in general weakness, unpleasant sensations and even pain in the joints, palpitations, convulsions.

Causes and symptoms of excess calcium in the body

It is quite difficult to accumulate an excess amount of this substance in the body. So, for this you need to consume at least five liters or about 400 grams of solid daily. But sometimes - for example, with fractures - without consulting with specialists, they begin to consume foods containing calcium in too large quantities. Symptoms of such excess consumption are nausea and vomiting, absence, abnormal work, convulsive twitching of the limbs.

Features of calcium absorption

As noted above, the absorption of this trace element contributes. Since this vitamin is produced in the body when the sun's rays are irradiated, the absorption of the trace element is facilitated in summer, and in winter, accordingly, it is difficult. It is also recommended to use, which contain calcium and, such as

In the diet of every person should be present foods that contain magnesium and calcium. Only in this way our body gets the opportunity to function normally.

Calcium

The real "building material" for teeth and bones is calcium, which is responsible for the stability of the nervous, cardiac and bone structures. If the body receives enough calcium, then the risk of developing such terrible diseases as osteoporosis and other bone pathologies is close to zero.

In addition, thanks to high content calcium in the teeth in case of trauma to the face or jaw, the risk of serious complications is also minimal.

Calcium is needed:

• children;
• pregnant women;
• women who are in the lactation period;
• professional athletes;
• persons suffering from heavy sweating.

This macronutrient, which is part of tissue and cellular fluids, contributes to the successful coagulation of blood and a decrease in permeability vascular walls. Thus, it prevents viruses and various allergens from entering the cells of the body.

Calcium, which is found in a large number of foods, is absorbed with some difficulty. This is especially true of cereal products, since they, as well as sorrel and spinach, contain substances that “conflict” with calcium. They form non-digestible and insoluble compounds.

The absorption of calcium is actively prevented by confectionery sweets and concentrated carbohydrates, which promote the formation of digestive alkaline juices.

The trace element from dairy products is well enough absorbed. Normalization of the process occurs due to lactose.

Magnesium

Magnesium is involved in supporting the intestines and heart muscles. If in human body contains a sufficient amount of this microelement, then the withdrawal of harmful toxic substances will be systematic and timely. Magnesium also accompanies the strengthening of tooth enamel.

"Cooperating" with calcium, this microelement plays preventive role in the prevention of nervous, cardiovascular and urinary pathologies.

• stressful situations;
• high levels of protein in the diet;
• the rapid formation of new tissues (relevant for children and bodybuilders);
• pregnancy;
• lactation period;
• the use of diuretic drugs.

This element actively performs an anti-stress function, fights overwork and improves efficiency. In addition, magnesium salts stop the development of malignant neoplasms.

Magnesium is actively absorbed in the colon and duodenum. Only inorganic salts are problematic assimilated, while amino acids and organic acids absorbed fairly well.

Calcium and magnesium deficiency

Magnesium and calcium deficiency today is not so rare. The main symptoms indicating that the body has a serious deficiency of these macronutrients are:

1. Fragility and fragility of bones.
2. The crumbling of tooth enamel.
3. Crushing of teeth.
4. High cholesterol.
5. The appearance of kidney stones.
6. Pathology of intestinal peristalsis.
7. Increased nervousness.
8. Increased irritability.
9. Numbness and "stiffness" of the legs and arms.
10. The appearance of spasms.
11. Pain in the region of the heart.

oversupply

Cases when there is a supersaturation of calcium and magnesium in the body are also observed quite often.

An excess of these elements is characterized by:

1. Fragility and fragility of bones.
2. Increased irritability.
3. Progression of the pathology of the digestive tract.
4. The appearance of arrhythmia, tachycardia and other cardiovascular diseases.
5. Lethargy.
6. The development of hypercalcemia (relevant for children under 2 years old).

daily requirement for calcium

According to most modern doctors and nutritionists, calcium or foods containing it must be consumed daily. The daily requirement depends on the age of the person and his state of health:

• children (1-12 years old) - 1 gram;
• teenagers (boys) - 1.4 grams;
• adolescents (girls) - 1.3 grams;
• pregnant women - 1.5 grams;
• nursing mothers - 2 grams;
• adults - 0.8 - 1.2 grams.

daily requirement for magnesium

As for magnesium, here daily requirement in it is from the mass human body about 0.05 percent, or 400 milligrams. Children under the age of twelve are recommended to consume at least 200 milligrams of magnesium daily. The dose for pregnant women increases to 450 milligrams. Athletes, as well as those who are exposed to serious daily physical activity, to maintain the body "in good shape" requires 600 milligrams per day.

Deficiency and overabundance of this element in the body can be easily avoided. To do this, you need to know which foods have calcium in their composition.

Seeds, nuts, legumes

If you make a kind of hit parade of products in which this microelement is located, then plant foods will be in the top positions:

1. beans;
2. peas;
3. beans;
4. lentils;
5. green pea;
6. almond;

Fruits, berries, vegetables

Despite the fact that vegetables, fruits and berries do not contain calcium in such large quantities as legumes, it is extremely necessary to eat these foods, because they contain a lot of useful elements and microorganisms that contribute to the absorption of this trace element.

You need to include in your diet:

1. apricots;
2. broccoli;
3. grape;
4. strawberries;
5. nettle (young);
6. watercress;
7. gooseberry;
8. seaweed;
9. peaches;
10. radish;
11. turnip;
12. salad;
13. celery;
14. currant;
15. asparagus;
16. cauliflower;
17. citrus;

Fish

A fairly large amount of calcium is found in fish and fish products. It is desirable that salmon and sardines be present in the diet.

There are many foods that contain magnesium.

Nuts and seeds

To normalize the functioning of the body, it is necessary to eat following products containing magnesium:

• sesame (seeds);
• cashew nuts;
• nuts (cedar);
• almond;
• hazelnut;
• peanut.

Legumes and cereals

A sufficiently large amount of magnesium is found in wheat sprouts and bran. You should also include in your diet:

• buckwheat;
• barley groats;
• oatmeal;
• millet groats;
• peas (green);
• beans;
• lentils.

Greens and vegetables

Greens are very rich in magnesium. This microelement is contained in a specific pigment - chlorophyll, which has a green tint.

Magnesium in its composition, have products such as:

• dill;
• parsley;
• spinach;
• garlic;
• carrot;
• arugula.

Seafood

Magnesium rich:

• squids;
• shrimps;
• flounder;
• halibut.

Dried fruits and fruits

A large amount of magnesium is found in:

• dates;
• persimmon;
• bananas;
• raisins;
• prunes.

Although the level of calcium in vegetables dark green high enough, its absorption is difficult due to the fault of oxalic acid.

Product	Amount of substance (mg)	%Daily Value
Lemonade (powder)	3 098	310
Spices (basil, dried)	2 240	224
Tofu	2 134	213
Savory, ground	2 132	213
Whey (milk dry)	2 054	205
Marjoram, oregano (dry)	1 990	199
agar agar	1 920	192
Thyme, thyme (dry)	1890	189
ground sage	1 652	165
Smelt (dry)	1 600	160
Spices (oregano, dried)	1 597	160
Dill	1 516	152
Pudding (chocolate)	1 512	152
Spices (mint, dried)	1 488	149
Sesame	1 474	147
Cocoa (powder low-cal. mix)	1 440	144
Spices (poppy seeds)	1 438	144
Chocolate cocktail. (low cal.)	1 412	141%
Beverage (low-calorie orange)	1 378	138
Parmesan	1 376	138
Spices (chervil, dried)	1 346	135
Spices (rosemary, dried)	1 280	128
The milk is skimmed. (dry)	1 257	126
Spices (cilantro leaves, dried)	1 246	125
Spices (fennel)	1 196	120
pasta	1 184	118
Milk (low fat)	1 155	116
Children's food (oatmeal)	1 154	115
Mexican cheese (filled)	1 146	115
Spices (parsley, dried)	1 140	114
Spices (tarragon, dried)	1 139	114
Beverage (fruit flavor)	1 105	111
Cheese (emmental)	1 100	110
Cheese (Switzerland Gruyère)	1 011	101
Spices (cinnamon, hammer.)	1 002	100
Cheese (poshekhon, TV)	1 000	100
Cheese (Lithuanian half)	1 000	100
Cheese (charcoal hard)	1 000	100
Cheese (Dutch bar)	1 000	100
Milk (dry whole canned)	1 000	100
Cheese (cheddar, hard)	1 000	100
Sesame (whole roasted seeds)	989	99
Tofu	961	96
Cheese (Swiss)	961	96
Mozzarella cheese)	961	96
Cheese (Swiss low fat)	961	96
Sesame	960	96
Cheese (Soviet hard)	950	95
Spices (cumin seeds)	931	93

Product	Amount of substance (mg.)	%Daily Value
Bran	781	195
Agar-agar (dry)	770	193
Seeds (poppy partially defatted)	760	190
Basil, dry	711	178
cocoaovella	701	175
Spices (cilantro leaves, dried)	694	174
chives	640	160
Spices (mint dried)	602	151
Pumpkin (seed dried)	592	148
Pumpkin (seed fried with added salt)	550	138
Pumpkin (seed fried without added salt)	550	138
Seeds (sesame)	540	135
cocoa powder	519	130
Watermelon seeds (dried)	515	129
Cocoa powder (unsweetened)	499	125
Almonds (kernel, roasted)	498	125
Mustard (powder)	453	113
Spices (green dill, sushi)	451	113
Millet (bran)	448	112
Poppy	442	111
Spices (celery)	440	110
Cotton (seeds, roasted)	440	110
soy flour	429	107
Spices (sage ground)	428	107
Spices (parsley dry)	400	100
	392	98
Fennel (seeds, special)	385	96
walnut	198	50
Quinoa (no heat treatment)	197	49
Celery (dry)	196	49
Apricot (seeds)	196	49
Algae (marine)	195	49
Tomatoes (dry)	194	49
Spices (turmeric, hammer.)	193	48
Beans (raw seeds)	192	48
Peanut butter	191	48
Spices (fenugreek, seeds)	191	48
Beans (gold)	189	47
Beans (large northern)	189	47
Peppers (sweet, frozen)	188	47
Peanuts (raw)	188	47
Beans (red)	188	47
Beans (French)	188	47
Irish moss (seaweed raw)	144	36
Spaghetti	143	36
Rice (brown)	143	36
Macaroni (whole millet dry)	143	36
Caviar (pink salmon)	141	35

In addition to eating foods rich in magnesium and calcium, it is necessary to pay attention to preventive measures.