Calcium (Ca) is involved in many physiological processes, including muscle contraction, heart function, and bone formation. Calcium-rich foods presented in the table can meet the body's needs if there is a macronutrient deficiency.
The calcium norm for adults ranges from 800 to 1200 mg per day, and can increase to 1400-1800 milligrams during pregnancy (due to the formation of the fetal skeletal system) and after menopause (due to low levels of sex hormones and low absorption of nutrients) .
Features of assimilation
The process of calcium absorption in the body involves many vitamins, minerals and acids, which can either improve or impair absorption. The following have a negative effect on mineral absorption:
- age (in children 60% is absorbed, in adults - 45-50%, and in adulthood - 15-20%);
- oxalic acid, which is part of vegetables, for example, spinach, rhubarb, sprouted wheat grains;
- phosphoric acid, found in carbonated drinks;
- refined sugar, especially in combination with fats;
- diseases gastrointestinal tract(chronic pancreatitis, constipation, cholelithiasis, reduced stomach acidity);
- dysfunction of the parathyroid gland (hypoparathyroidism);
- decreased production of sex hormones.
To improve calcium absorption, it is necessary to ensure a regular intake of vitamins and minerals from food such as:
- Vitamin D - increases the number of macronutrient transport proteins from the intestines into the bloodstream. Vitamin D is produced in the body under the influence of sunlight and also comes from food (milk, fish, butter, meat).
- Vitamin C - promotes the beneficial effects of calcium on the condition of the skin, nails, hair and cartilage tissue.
- Magnesium – ensures even distribution of the mineral, increasing bone density. Sources of magnesium are cereals (buckwheat, millet, oatmeal) and nuts (almonds, cashews).
- Phosphorus – strengthens bones and teeth as a result of the formation of a crystalline molecular compound with calcium. The largest amount of phosphorus is found in meat, fish, seeds, eggs and cheese.
Also, the process of calcium absorption is beneficially affected by physical activity, for example, running or strength exercises, which stimulate bone formation processes and contribute to the uniform strengthening of bone tissue.
It should be remembered that not only a deficiency, but also an excess of these nutrients can negatively affect calcium metabolism, for example, lead to the formation of kidney stones or the deposition of salts in the joints.
Foods containing large amounts of calcium
To find out which foods contain a lot of calcium, you should use tables with categories such as dairy, legumes, nuts and vegetables, with which you can expand your daily diet and replenish the lack of the mineral in the body.
Dairy products
Dairy products are considered an ideal source of calcium, which is quickly absorbed in the presence of lactose (milk sugar) and low fat content, for example, skim milk and cottage cheese, as well as low-fat cheeses.
Cottage cheese and low-fat hard cheese are leaders among foods high in calcium, as well as sources of proteins, healthy fats, carotene, B vitamins and minerals. For example, Parmesan (32% fat), Dutch (45% fat).
A glass of skim cow's milk provides the body with 30% of the daily calcium requirement (306 mg). Goat's milk is close in composition to cow's milk, but contains 15-20% more calcium and 1.5 times more magnesium. Goat milk contains a lot of carotene, ascorbic acid, iron, magnesium, beneficial amino acids and fats.
| Products | Ca (mg) per 100 g |
|---|---|
| Milk, 3% | 119 |
| Powdered milk | 912 |
| Goat milk | 131 |
| Yogurt | 120 |
| Acidophilus | 125 |
| Kefir | 130 |
| Curdled milk | 118 |
| Ryazhenka | 113 |
| Sour cream | 141 |
| Cottage cheese | 950 |
| Hard cheese | 1200 |
| Brynza | 600 |
| Whey | 103 |
Vegetables
Calcium is found primarily in green leafy vegetables such as parsley, cabbage, spinach, basil, and broccoli.
Basil, both fresh and dried, differs from other vegetables in its large amount of calcium, as well as the presence of mineral, essential, tannins and acids. The benefits of basil include a beneficial effect on the functioning of the nervous, cardiovascular and skeletal systems.
| Products | Ca (mg) per 100 g |
|---|---|
| Basil | 370 |
| Parsley | 245 |
| Olive | 96 |
| White cabbage | 210 |
| Kale | 150 |
| Broccoli | 105 |
| Green onion | 98 |
| Garlic | 181 |
| Stewed spinach | 141 |
| Sun-dried tomatoes | 110 |
| Arugula | 160 |
Nuts and seeds
Seeds and nuts are foods rich in calcium, as well as protein, fats (Omega 3), copper, iron and manganese, and are beneficial for heart disease, bone disease, and insulin resistance.
Poppy seeds are high in calcium, manganese, chromium, copper, proteins, polyunsaturated fatty acids and vitamins C, E, D, K and group B. Poppy prevents demineralization of bone tissue and tooth decay, and also promotes bone restoration after fractures.
| Products | Ca (mg) per 100 g |
|---|---|
| Sesame | 900 |
| Poppy | 1450 |
| Cashew | 290 |
| Almond | 250 |
| Pine nuts | 250 |
| Brazil nut | 160 |
| Pistachios | 130 |
| Hazelnut | 123 |
| Sunflower seeds | 100 |
| Caraway | 789 |
| Mustard seeds | 266 |
| Mustard seeds | 245 |
| Flax seeds | 255 |
Seafood
Canned fish has high percentage calcium, phosphorus, B vitamins and complete fatty acids in the composition due to the content of bones, which in the process technological processing soften and become suitable for consumption.
Canned sardines contain 550 mg of calcium per 100 grams, which makes it possible to replenish half daily requirement body. Canned sardines contain iron, zinc, manganese, copper, selenium and phosphorus.
Legumes
The list of foods containing large amounts of calcium includes legumes (beans, lentils, soybeans), which are also rich in magnesium, potassium, phosphorus, iron and vitamin A. This combination useful substances improves heart function and strengthens bones.
Soy in the form of tofu, soy cheese, milk, etc. will help prevent the destruction and loss of bone density in older people, the development of heart disease, increased cholesterol and slow down the aging of cells.
| Products | Ca (mg) per 100 g |
|---|---|
| Soy protein | 369 |
| Soy cheese | 242 |
| Soybeans | 102 |
| Soy flour | 206 |
| French green beans | 190 |
| White beans | 240 |
| Soy milk | 140 |
| Mash | 132 |
| Peanut flour | 130 |
| Cocoa | 125 |
Beneficial properties of calcium
Most of the calcium in the body (98%) is contained in the bones in the form of solid crystals, necessary for the human skeletal system, the formation of tooth enamel and dentin. Calcium is also found in blood plasma and muscle cells, where it performs many useful functions:
- promotes normal neuromuscular contraction of muscular and skeletal muscles, as well as the myocardium (heart muscle) and the walls of the vascular system;
- enhances the penetration of the cell membrane during the absorption of other macro- and microelements;
- regulates the processes of conduction of nerve impulses in the brain, as a result of which it affects the formation of short-term memory and brain function;
- participates in blood clotting;
- regulates vascular permeability;
- regulates the acid-base balance of the body;
- helps eliminate toxins, heavy metals and radioactive elements from the body;
- ensures efficient operation immune system due to participation in synaptic transmission processes;
- in combination with magnesium and zinc, it strengthens hair follicles and enhances hair and nail growth.
During pregnancy
Lack of calcium during pregnancy can lead to the development of gestosis, a dangerous disease accompanied by high pressure, leading to impaired fetal development in the third trimester of pregnancy, as well as to the destruction of teeth and bones, and is accompanied by muscle cramps, swelling, and hair loss.
In cases where calcium from food is not properly absorbed, calcium single preparations, combined calcium preparations with vitamin D, magnesium and zinc, or multivitamins with a complex complex of microelements are prescribed.
In old age
After 50 years of age, the risk of developing osteoporosis increases, a disease that causes a decrease in bone mass and density, which becomes brittle and prone to frequent fractures as a result of a lack of calcium. To prevent osteoporosis it is necessary:
- use a calcium diet;
- engage in physical exercise to maintain stress on the bones, stimulating mineralization;
- take vitamin complexes;
- reduce the amount of table salt;
- reduce meat consumption, as the mineral is used in the process of protein breakdown.
Everyone knows that calcium is a very important and useful element in the human body. To understand how calcium is absorbed, you need to know what foods contain it.
Calcium is a macronutrient necessary for the structure and functioning of all cells of the human body. The largest amount of calcium is found in hard tissues: bones and teeth. Calcium is necessary for muscles to function and is involved in blood clotting. The influence of this mineral is significant in the conduction of nerve impulses.
How much calcium should you consume in food?
The daily intake of calcium for a middle-aged person (men 25–60 years old, women 25–50 years old) should be about 800 mg. Men over 60 years of age and women over 50, for normal functioning of the body, should receive 1200 mg of calcium per day.
There are special requirements for children: newborns up to six months need 400 mg of calcium, children under 1 year – 600 mg. As the child grows, more calcium will be required: after 1 year to 10 years - about 800 mg, and from 11 to 25 years - 1200 mg.
Foods High in Calcium
For the normal functioning of the human body, you need to know about the proper use of calcium-containing foods.
What foods are high in calcium? Record holders for calcium content are seeds (poppy, sesame), nuts, lettuce, greens and legumes, low-fat cottage cheese, not fatty fish, milk. But, in everyday life Every person has their own food preferences. Some people do not like fish, while others cannot tolerate milk, but prefer vegetables and fruits.
Below is a table of calcium content in foods that suit a wide range of tastes.
Dairy products have long been considered the main sources of calcium. Milk and its derivatives (yogurt, cheese, butter) contain a useful mineral in a form in which the body can easily absorb it. But what other foods are calcium best absorbed from?
Calcium is an essential nutrient for healthy bones, heart, muscles and nerve connections. It helps blood vessels expand and contract, as well as glands to secrete hormones and enzymes, which are important for muscle contraction.
If there is not enough calcium in the diet, the body takes it from the bones, weakening them. This may lead to osteoporosis and increases the risk of developing colon cancer.
According to the recommendations of the US Department of Health (U.S. Department of Health), it is worth including low-fat dairy products in your diet, but limiting their consumption (no more than 2 servings per day). Containing large amounts of vitamin A in milk leads to weakening of bones.
Excessive consumption of dairy products has also been linked to an increased risk of prostate and ovarian cancer.
List of foods that contain calcium
Here's a simple, easy-to-remember list of foods that contain calcium.
Green vegetable leaves The cabbage family (cruciferous vegetables) are enriched with an important mineral. One hundred grams of cabbage, spinach or broccoli contains more calcium than a glass of milk. If you eat them raw, they retain all the calcium. They also contain magnesium and iron, which are necessary for bone health and act as a preventative against iron deficiency. High-calcium vegetables that can be added to meals include arugula, dandelion greens, watercress and other edible leaves.
From sea to table. Fish with soft bones - canned sardines - provide very high amounts of calcium. Salmon and fatty fish are important sources of minerals and calcium. These include seaweed, which is found in Asian soups.
Rice and almond milk contain the same amount of calcium as cow's milk (120 mg of calcium per 200 ml volume). Soy milk is also on the list, but it causes intestinal gas. To avoid unpleasant sensations, you can choose tofu - a good cheese substitute, which contains about 250 mg. calcium per serving.
Just two tablespoons (5 g) sesame, poppy or sunflower seeds will enrich the dish by 65 mg. calcium. And if you add aromatic basil or rosemary to them, then the total is 100 mg.
In half a cup with almonds or hazelnuts enough calcium to start the day. Figs, dried or fresh, are also an excellent source of this mineral.
35 g oatmeal provides the body with 105 mg. calcium. It is useful to combine it with dried fruits at breakfast in porridge, or add oatmeal in food to increase nutrients.
Beans– An excellent source of calcium: a cup of boiled beans (with broth) contains about 200 mg.
How much calcium does a person need per day?
With this information, the only thing left to do is find out how much calcium you need per day to stay healthy. It depends on age and physical condition. Calcium norm according to the World Health Organization (WHO):
Does Vitamin D Lower Calcium?
When talking about calcium, one cannot fail to mention vitamin D. It helps the body absorb calcium and is also stored in the bones. Vitamin D is produced naturally in the body when exposed to sunlight. It can also be obtained from certain foods: fatty fish (salmon, swordfish, tuna), sardines, egg yolks and orange juice, and grains.
To prevent the body from taking calcium from the bones to compensate for high sodium levels, it is recommended to reduce salt intake.
Otherwise, over time, the bones will weaken and the risk of osteoporosis and fractures will increase, especially in adult women.
Additionally, you should avoid taking calcium supplements unless your doctor prescribes them. It is always better to get minerals from food. Supplements are associated with health problems and are usually intended to be therapeutic.
How to drink calcium correctly so that it is absorbed?
In addition to vitamin D, magnesium and phosphorus help to absorb calcium naturally. The diet should include cocoa and whole grain bread (magnesium), as well as meat, dried fruits and bran (phosphorus).
In case of acute lack of calcium in the body and medical prescriptions, magnesium should be consumed 2-3 hours after calcium. The same goes for iron, if there are indications. It is important to make sure whether you need to take iron, since excess of this vitamin can lead to myocardial infarction.
In addition, human biorhythms play a role in the absorption of vitamins and minerals. During the daytime, the body consumes the minimum amount of calcium, and at night it consumes the maximum, so it is recommended to drink it in the evening.
Often the stomach becomes an obstacle between the body and calcium. At increased acidity stomach, you can’t take calcium citrate; if it’s low, you can’t take carbonate.
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, it is responsible for blood clotting, transmission of nerve impulses, muscle contraction and much more. In order for him to successfully fulfill the numerous responsibilities assigned to him, we must take care of the daily replenishment of this vital 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 young to old) 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, 1%, is found in the blood. The total amount of calcium in our body is 1-1,5 kilogram. Based on these numbers, it is already possible to assess the value of calcium for the body. But besides its role as the main mineral of the skeletal framework, the mineral has many other important functions for which it is responsible.
Functions of calcium
Carbohydrate metabolism
- . Without calcium it will be impossible. As well as the exchange of sodium chloride.
Regulation of muscle contractions
- . Calcium is involved in the process of muscle contraction. It controls the functioning of the heart muscles, ensuring normal heartbeat.
Pulse broadcast
- . It helps the central nervous system transmit “signals” in the form of nerve impulses. With its help, the activity of enzymes that contribute to the synthesis of neurotransmitters is enhanced.
Normalization of pressure indicators
- . The mineral is also needed so that the pressure does not frighten you with its off-scale figures and does not depress you with its underestimated figures. But for greater effectiveness, calcium must have “allies”. The compounds, together with magnesium, potassium and sodium, are responsible for healthy blood pressure readings.
Effect on the degree of blood clotting
- . True, he does this a little indirectly. Calcium supports the action of vitamin K, which is responsible for normal blood clotting.
Function of cell membranes
- . Helps transmit nutrients and other connections across cell membranes. Mineral ions circulating in the intermembrane space transmit thought impulses. Thanks to which we experience a surge of joy or, conversely, become calm.
“Construction” of dental tissue
- . In this case, calcium is as important as the bricks from which the house is built. Without it, there is nothing to talk about the good condition of the teeth.
Maintaining the functioning of the endocrine system
- . The mineral has an anti-inflammatory and desensitizing effect on the endocrine system.
Beauty and healthy appearance
- . Everyone knows that attractive appearance largely depends on the condition of hair, teeth and nails. With a lack of calcium, the body will instantly respond with dry hair, brittle nails and thinning enamel.
Additional features
- : “supports the strength” of the immune system, participates 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 constantly need calcium. Every day an adult's body should receive at least 0.8 g of the mineral. The figure increases to 1.5 g when it comes to pregnancy or lactation.
Signs of calcium deficiency and excess
Both deficiency and excessive abundance of calcium lead to undesirable consequences. With proper nutrition, both problems do not threaten a healthy person. If you neglect the rules of a healthy lifestyle, an imbalance of the hormone calcitonin (thyroid hormone, which takes part in the regulation of calcium-phosphorus metabolism) may occur.
Causes of calcium deficiency
Diseases in which calcium is actively removed from the body
- . Or in case the disease causes the mineral component to be released from the bone tissue in an abnormal manner.
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 microelement from the bones, nails, and hair of a losing weight person. Hence the fragility, fragility, dryness, dullness that the former beauty acquires. Teeth and bones become brittle.
Age
- . Over time, it becomes more and more difficult for the body to fully absorb the mineral.
:
irregular heartbeat;
curvature of the spine;
poor memory performance, 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 deterioration of health. Cramps and spasms begin to torment, and heaviness occurs during breathing. In this case, the person experiences not the most pleasant sensations - tingling in the arms and legs. If the problem is neglected, it will lead to serious diseases such as osteoporosis. And the cardiogram will “respond” to calcium deficiency. It will be possible to see that 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 excess calcium
Wrong menu
- . If you overindulge in foods containing this mineral, it is very easy to overwhelm your body with it.
Biological supplements
- . You also need to be careful with them, otherwise calcium oversaturation cannot be avoided.
Health problems
- . Problems with the thyroid gland, diseases nervous system may cause excess minerals to appear.
Hypervitaminization
- . This concerns irregular intake of vitamin D.
Age
- . Older people have difficulty absorbing calcium. As a result, its excessive accumulation occurs.
Consequences of excess calcium:
problems with the gastrointestinal tract: increased acidity, constipation, nausea and vomiting;
gastrointestinal diseases such as gastritis and peptic ulcers;
thyroid diseases;
poor functioning of the kidneys and bladder;
loss of smooth muscle tone;
increased blood clotting.
If there is an excess of the mineral, a person loses appetite, a feeling of nausea appears, which often causes vomiting. The gastrointestinal tract ceases to function normally, constipation and stomach cramps occur. An excess of calcium disrupts the proper functioning of the brain. Concentration deteriorates, and hallucinations may occur. A person constantly feels weak. The kidneys cannot cope with this kind of mineral abundance.
Daily calcium intake
So, we found out that a lack of calcium, as well as too much calcium, leads to serious health problems. How much does the body need this mineral? It is not so easy to answer this question unequivocally. The indicator is influenced by many factors: age, health status, and in women, pregnancy. The average dose of the substance for an adult is 1,0-1,2 g per day. This “standard” was established by the World Health Organization. Determine more accurately optimal size The table will help you determine your daily “portion” of calcium.
Women expecting the birth of a child, as well as nursing mothers, should consume more calcium - 1.5-2 g/day.
What factors influence calcium absorption?
Calcium is a capricious mineral. It just won’t be fully absorbed in the body. He definitely needs a “mate”. In order for it to be processed for health benefits, use it in a “duet” with other minerals.
Which elements are calcium better absorbed with?
Calcium and magnesium Without magnesium, calcium will not be absorbed. It will not be deposited in the skeleton, but on the arterial walls. The most magnesium is found in foods such as pumpkin seeds, sesame seeds, bran (wheat), bananas, and cocoa. Include them in your diet along with calcium. There are many options - you can do it vegetable salad, fill it with yogurt and sprinkle with sesame seeds or pumpkin seeds. Or boil cocoa with milk and drink it with a slice of whole grain bread. If you take magnesium as a supplement, then only 2-3 hours after calcium. 
Calcium and vitamin D Vitamin D helps increase calcium permeability by up to 30-40%. It serves as a conductor, without it there can be no question of normal intake of the mineral into the body. Therefore, your diet should include foods such as liver, seafood, fish, eggs. Walking under soft cushions is a must sun rays. They help in the synthesis of vitamin D. Calcium and phosphorus Another important element for calcium absorption is phosphorus. As a rule, a person rarely suffers from a deficiency of this microelement. But to avoid wasting calcium, use phosphorus-containing foods with it: meat, dried fruits, cereals, nuts. The ratio of calcium to phosphorus should be 2:1.
Which foods are the worst 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 exclude them from your diet as much as possible:
coffee;
salt;
margarine;
sauces (canned);
drinks with carbon dioxide;
some vegetables and herbs: sorrel, spinach, beets.
The latter contain oxalic acid, which weakens the effect of calcium in the body. Therefore, it is better to consume the listed products separately.
Which foods contain the most calcium?
Two products are considered to be the leaders in calcium content - sesame and poppy seeds. Just 100 grams of these seeds will provide daily norm mineral. Therefore, often 1 tbsp. A spoonful of 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 large quantities of calcium in the form of a convenient table.
| Product | Calcium content (mg/100g) |
|---|---|
| poppy | 1500 |
| sesame | 1150 |
| cheese (hard) | 800-1200 |
| goat cheese | 500 |
| Atlantic sardines (canned) | 380 |
| basil | 370 |
| soybeans | 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 accustomed to thinking that the most minerals are found in milk and cottage cheese. But, as you can see, these products are located in the middle of the ranking. It must be said that the data in the table is very conditional. They show the amount of calcium in raw foods. But this does not mean at all that the microelement will “reach the addressee” in full. For example, cheese occupies a leading position. But the calcium contained in it is mostly not absorbed and is excreted in the urine. Only a modest portion of the mineral enters the bloodstream.
Benefits of eggshells for calcium deficiency
Many doctors advise treating calcium deficiency with such a folk “medicine” as eggshells. It consists of 90% calcium carbonate - the most easily digestible type of mineral. There are 27 more important microelements as a bonus. Recipes for preparing such food additives can be found in ancient Russian medical books. In the West, eggshell powder has been sold in pharmacies since the 70s of the last century. Cooking recipe:
- Wash the eggs well.
- Boil them hard.
- Clean, carefully remove the films on the inner surface of the shell.
- Dry for 2-3 hours in a cool place where there is no direct sunlight.
- Grind the shells in a mortar (a coffee grinder will not work, it will grind the product too much and it will lose its value).
- Add 1.5 to 3 g to food every day. Dosage depends on age.
Advice: You can sprinkle eggshell powder on porridge or cottage cheese.
Important: you need to take it exclusively chicken eggs. Duck egg shells are not suitable - there is a high risk of infection.
Products containing calcium should definitely be part of your menu. But in addition to organizing proper nutrition, you also need to exercise. During active physical activity Calcium processing improves. Part of the micronutrient that was lost through sweat can be easily replenished with a cup of yogurt. And one more important nuance– avoid stressful situations. When you are nervous, cortisol appears in your body, which removes many important elements from the body. 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.
Calcium (Ca) is a macronutrient (found in fairly large quantities in the body), so it is extremely important to eat calcium-containing foods. A deficiency of this element causes metabolic problems, various diseases(osteoporosis, for example), can cause allergic reactions.
Functions and role of calcium
Since calcium is a macronutrient, its importance in the body is diverse. It performs several vital functions, so its role can hardly be overestimated:
It is especially important for children and pregnant women to consume enough of this macronutrient because it is necessary for the growth of the skeletal system.
The body of pregnant women has a double burden: it ensures its own vital functions and is responsible for the development of the fetus, which later pregnancy grows rapidly and therefore needs a large amount of Ca.
If a woman neglects proper nutrition, she risks upsetting the calcium balance in her body, because the fetus will consume everything it needs.
How much calcium should you consume in food (daily value)
The average 70kg person has 1,700 grams of calcium in their body and needs to be replenished regularly. An adult should consume about 1000-1200 mg per day. Children of different age groups should eat the following amount of Ca per day:
- 1–3 years – 800 mg;
- 4–6 years – 900–1000 mg;
- 7–10 years – 1100 mg;
- 11–17 years – 1200 mg.
Large amounts should be consumed by pregnant and lactating women (about 2000 mg/day), athletes, people with identified calcium deficiency, as well as those with cardiovascular disorders and those working in hazardous industries (it’s not for nothing that they give milk “for being harmful”).
It is also worth remembering that not all products contain Ca in an accessible form, and only 10-40% of the consumed volume of Ca is absorbed. Cereals, spinach, sorrel, due to the substances they contain, reduce the absorption of calcium (form insoluble compounds with it).
What foods contain calcium?
Everyone knows that dairy products contain a lot of calcium, but this is not a complete list. Vegetables, nuts, and other seeds are often no less rich in macronutrients. Below is a table with the approximate Ca content of various products.
| Product name | Calcium content in 100 g of product, mg | Percentage of daily value, % |
|---|---|---|
| Cheeses | 760-1005 | 63-84 |
| Sesame | 780 | 65 |
| Basil | 370 | 31 |
| Cashew | 290 | 24 |
| Almonds, pine nuts | 250 | 23 |
| Parsley | 245 | 20 |
| White cabbage | 210 | 18 |
| Watercress | 180 | 15 |
| Chickpeas | 193 | 16 |
| Hazelnut | 170-200 | 14-15 |
| Pink salmon | 185 | 15 |
| Garlic | 180 | 15 |
| Cottage cheese, dried apricots | 160-164 | 13 |
| Beans | 150 | 13 |
| Chicken yolk | 136 | 11 |
| Goat milk | 134 | 11 |
| Fermented milk products, pistachios | 122-126 | 10 |
| Cow's milk | 100-120 | 8-10 |
| Dill | 126 | 10 |
| Oatmeal | 117 | 10 |
| Broccoli | 105 | 9 |
| Beans, sunflower seeds | 100 | 8 |
| Olive | 96 | 8 |
| Walnuts | 90 | 8 |
| Green onions | 86 | 7 |
| Peanut | 60 | 5 |
| Carrots, cucumbers, potatoes, lettuce, tomatoes | 6-37 | 0,5-3 |
As can be seen from the table, the greatest amount of calcium is found in the following foods:
- cheeses;
- nuts, other seeds (sesame, cashews, almonds, pine nuts, chickpeas);
- greens (basil, parsley, dill, watercress);
- white cabbage;
- pink salmon;
- garlic;
- cottage cheese;
- dried apricots.
The metabolism of calcium in the body depends on elements such as phosphorus and potassium. Together with phosphorus, for example, Ca is the basis of all bone tissue. Potassium prevents calcium from being excreted in the urine. Therefore, it is also important to know which products contain at least a couple of elements.
List of products that contain potassium and calcium:
- potato;
- tomatoes (especially sun-dried or in the form of tomato paste);
- beans;
- dried apricots;
- spinach;
- pumpkin (or its seeds);
Where is the most calcium and phosphorus found:
- fish (sardine, tuna, mackerel);
- cottage cheese.
The combined consumption of Ca and iron in food leads to a low degree of absorption of both elements. Therefore, it is worth separating meals that contain large quantities of iron and calcium.
How to help absorb calcium
First of all, as already noted, you should not eat calcium-containing dishes together with foods that interfere with its absorption. But this is not the only way. There are also minerals and vitamins that promote more complete absorption of Ca:
- magnesium;
- zinc;
- vitamin D
Therefore, it is necessary to include foods rich in vitamin D, magnesium, and zinc in your diet.
It is easy to notice that zinc, magnesium, calcium, vitamin D, phosphorus and potassium are often found in the same vegetables, nuts, meats, and fish. Nature itself took care of human health.
Signs and consequences of calcium deficiency/excess in the body
“Everything is poison, and nothing is without poison; just one dose makes it invisible.” In one form or another, these words of Paracelsus are familiar to many. Calcium is no exception.
The following signs indicate a deficiency of this macronutrient (hypocalcemia):
- muscle cramps;
- growth retardation (in children);
- brittle nails and hair;
- allergic rashes (when eating foods common to humans);
- joint pain;
- drowsiness.
In the absence of timely treatment, this can lead to disruption of the cardiovascular system, high blood pressure, the development of other diseases (osteoporosis), tooth damage, and toxicosis during pregnancy.
The following symptoms are observed with hypercalcemia:
- increased thirst;
- weakness;
- vomiting, nausea;
- constipation;
- lack of appetite;
- impaired kidney function (nitrogen compounds are not excreted).
If measures are not taken in time, calcium can be deposited in internal organs, causing the formation of stones, disrupt intestinal permeability until it is reduced to zero, lead to dehydration, and poisoning of the body with nitrogenous compounds.
Eliminating calcium deficiency with eggshells
Calcium is contained in large quantities in eggshells, which is important - it has an accessible form for absorption. Therefore this folk method combating macronutrient deficiency has been used for quite a long time and is very popular. But it has some disadvantages.
Among the arguments against treatment in this way: the likelihood of injuring the esophagus with insufficiently crushed parts of the shell, the possibility of contracting salmonellosis. Nevertheless, even some doctors note that this method has the right to life. Crushed shells can also be sprinkled on wounds to stop bleeding.
This method also has contraindications:
- gastritis and ulcers of the stomach, duodenum;
- cholelithiasis and urolithiasis;
- hypovitaminosis of vitamin D;
- heart and vascular diseases;
- poor permeability of the digestive system.
It is also worth noting that this is far from the only opportunity to replenish Ca reserves in the body: these include rational nutrition with the inclusion of macronutrient-containing products, taking industrial preparations with the addition of calcium.
It is also important that you can start using the method only when the doctor has established a real deficiency in the patient, otherwise you can bring your body to hypercalcemia. And it is no better than hypocalcemia (it’s worth remembering the words of Paracelsus again).
If someone decides to try the method, they should approach the matter responsibly and properly prepare the shell.
Before grinding, it must be washed well or thermally treated in any convenient way (dry in the oven, in a frying pan at a temperature of about 50 degrees Celsius).
It is best to rinse with a light soda solution.
Afterwards you need to separate the inner film, grind the shell (experts agree that it is better not to boiled eggs) in a mortar or coffee grinder (preferably with glass elements for grinding). Store the finished powder in a glass jar with a tightly closed lid to prevent it from getting damp.
You need to take the shell according to the following scheme: three times a day before meals. To prevent deficiency - about 1.5-2 months, with identified hypocalcemia - 3-4 months. It is important to never forget about moderation.
When taken directly, the shell, since it is a bulk product, is diluted with an equal amount of lemon or apple juice. The recommended single dose is 1 teaspoon of shell (hence diluted with the same volume of juice). You can use eggshells from the eggs of any bird: chicken, duck, quail, goose, turkey.
Conclusion
Calcium is an extremely important macronutrient for the human body. Therefore, it is important to eat enough foods that contain it. In addition, based on everything said above, the following conclusions can be drawn.
- The daily norm for adults is 1200 mg, for children - 800-1200 mg. Pregnant women, people with hypocalcemia and those working in hazardous industries should consume more calcium;
- To replenish calcium in the body, it is necessary to include foods rich in calcium in the diet: dairy products, nuts and seeds, fish, eggs, herbs, vegetables;
- The following macro- and microelements influence calcium metabolism in one way or another: magnesium, zinc, phosphorus, potassium. To absorb calcium, you need vitamin D. Many dishes contain all or two or three elements;
- There are foods that reduce or make it impossible to absorb macronutrients: spinach, tea, sorrel, cereals;
- The body absorbs 10-40% of incoming calcium. Not all Ca have a form accessible to the body;
- Too much or too little calcium is equally harmful. It is necessary to take measures to restore its balance to normal;
- Treating its deficiency with eggshells improves the situation proper preparation drug. It has a number of contraindications, so it is better to consult a doctor first.
Calcium, of course, is not the only essential element in the body; there are many others. But they are all connected by metabolism, so to maintain normal Ca levels, you should also consume other minerals, as well as vitamins and organic compounds. The main secret to doing this simply is healthy eating.
For some additional information about calcium, watch the following video.