The metabolic processes in the body are interrelated and balanced. A regular intake of foods containing calcium is necessary for the health of bone tissue, teeth, blood vessels, skin, and brain.
Beneficial features
The intake of foods containing calcium is especially beneficial for bones and teeth. Macronutrient participates in cellular metabolic processes, is important for muscle activity, coordination of movements. Eliminates reduced blood clotting, has an anti-inflammatory effect, supports the nervous system.
With an unbalanced diet, diseases, the body is forced to extract calcium from bone tissue, including to meet the need for additional energy. This happens in case of calcium metabolism disorders, when the body is chronically dehydrated. Osteoporosis develops - the bones become porous, prone to fracture.
The intake of foods rich in calcium increases the body's resistance to infections, temperature changes, reduces vascular permeability, and the likelihood of high blood pressure.
Macronutrient cleans blood vessels, helps to eliminate cholesterol plaques.
Lime deposits on the walls of blood vessels are often associated with excess intake of calcium-rich foods.
In fact, the disease is caused by an inorganic species. Eating natural products without heat treatment contributes to the preservation and maintenance of health.
The reasons for the shortage
The assimilation of the macronutrient from food, its transfer to the bone tissue is facilitated by sufficient physical activity. Therefore, athletes, athletes engaged in regular physical labor extract more macronutrients from food. Deficiency is more often found with a sedentary lifestyle.
Lack of calcium causes profuse sweating in the summer heat, when visiting a bath or sauna, regular intense physical work.
The assimilation of the element is disturbed by diseases of the gastrointestinal tract, kidneys, pancreatitis, hyperfunction of the thyroid gland, excessive intake of antagonists with products - iron, sodium, deficiency, prolonged use of laxatives and diuretics.
The reason for the lack of calcium is tetracycline, which provokes the excretion of the element in the urine. Tetracycline enters into a chemical reaction, destroys bones and teeth over time, and forms yellow spots on the tooth enamel.
Deficiency reasons - improper diet, abuse (sodium chloride), sugar, coffee, alcohol.
Calcium deficiency impairs bone strength. , during sleep, the legs cramp, blood coagulability is worsened, reduced.
Eliminating the deficit
Eggshells are 90% calcium carbonate. The body completely assimilates it, converts it into calcium phosphate, which strengthens bone tissue and teeth. The shell also contains phosphorus, copper, zinc, manganese.
- Wash the raw egg, boil the shell for 15-20 minutes, separate the film. Dry, grind in a coffee grinder.
Eat 3-5 eggshells one time. After taking 1c l. rich in vitamin D.
- Get powder from the shells of three eggs.
- Pour juice over one.
- Place on the bottom shelf of the refrigerator until dissolved.
Take 1 tsp. twice a day. The acidic composition facilitates the absorption of the element in the intestines.
Instead of lemon juice, you can use another sour berry. To improve the taste, add 1c. L. honey.
Signs of excess
Excessive intake increases the excitability of the nervous system, dehydrates connective tissue cells, and reduces their functionality.
An increased calcium content in the body provokes the development of urolithiasis, deposits of calcium and magnesium salts, and increases the concentration of uric acid salts (urates). Deposits in the area of the joints, an increased concentration of salt in the cartilage - the cause of the development of gout, impaired mobility.
With an increase in calcium, it is useful to drink distilled or "soft" water, in which there is a minimum of macronutrients. It washes and dissolves excess minerals. The course of hydrotherapy is two months.
Norm
Every day with food, an adult body should receive up to 1 g of calcium, a child - up to 0.8 g.
Up to 0.75 g of the unused element leaves the body during defecation, 0.2 g - with sweat and urine.
The norm takes into account that all kinds of dairy products are included in the daily diet of the inhabitants of Russia.
The diet of the inhabitants of countries with low milk consumption is dominated by other foods containing calcium: cereals, fruits, vegetables, meat.
Calcium and Vitamin D
To assimilate foods containing calcium in the small intestine, the body needs vitamin D.
Vitamin D prevents the development of osteoporosis, rickets, periodontal disease, rheumatism, is necessary for blood clotting, tissue growth, smooth functioning of the heart, and the health of the nervous system.
Up to 90% of vitamin D is synthesized by the skin under the influence of the sun. The natural synthesis is hampered by the fear of sunbathing, intensive use of sunscreens. It is necessary to sunbathe, but only in places with clean air, when the concentration of ultraviolet radiation is maximum - in the morning or in the evening.
Elimination of vitamin D deficiency with food, synthetic vitamins requires some work from the body. Therefore, it is difficult to argue about the benefits of this approach. Moreover, sometimes the intake of foods artificially enriched with vitamin D provokes the deposition of calcium salts.
Vitamin D is rich in fish oil, cod or halibut liver, Atlantic herring, mackerel, tuna, mackerel, raw egg yolk, cheese, cottage cheese, butter, as well as pork, beef, fish or poultry liver.
Calcium and Phosphorus
For the absorption of calcium, you need foods that contain phosphorus. Phosphorus reserves are concentrated in the teeth. Sufficient synthesis of vitamin D maintains an optimal balance of these elements in the blood.
The modern inhabitant receives enough phosphorus. It contains fish, meat, cheese, egg yolk, peas, beans, pears, millet, nuts, bread.
Excess phosphorus disrupts hormonal control. Until the level of phosphorus in the blood returns to normal, the kidneys excrete calcium in the urine. Up to this point, the body uses up calcium stores from the bone tissue.
The daily adult rate of phosphorus is 1.6 g.
Products contain phosphorus and calcium: green peas, beans, fresh cucumbers, radishes, cabbage of any kind, low-fat cheeses, apples, "Hercules".
Calcium content in dairy products
A traditional source of calcium and is dairy products (milk, yogurt, sour cream).
Other foods high in calcium
Some advocates of healthy eating are convinced that milk is harmful for adults - it creates an acidic environment. The body consumes calcium that comes with food to neutralize it. The calcium contained in milk is not typical for the human body. Its assimilation requires massive amounts of energy and calcium reserves from bones and teeth. A popular dairy product, calcium-rich cheese contains fats, salt, which are not always good for health.
Therefore, other, non-dairy products are chosen as the source of calcium.
There is especially a lot of macronutrient in sesame, hazelnuts, almonds, walnuts, peanuts, dried apricots, raisins, sunflower seeds and pumpkin seeds.
Milk chocolate contains more useful element than bitter chocolate. It is also a part of cocoa powder, black and white bread.
The body absorbs calcium contained in cabbage better than dairy. But the cabbage is more voluminous, in order to get the recommended rate, you will have to properly fill the stomach.
Excessive consumption of foods containing protein creates an acidic environment. As a result, the body removes the beneficial element in the urine, consumes reserves from the bone tissue.
Thermal processing of food converts useful organic calcium into non-digestible inorganic calcium. It causes kidney, gallstone, or bladder stones.
Pasteurized dairy products contain inorganic calcium. The organic variety is rich in raw vegetables, fruits, seeds, fresh cow's milk.
There is a lot of organic calcium in breast milk. With natural feeding, a child will develop teeth faster, he is less prone to rickets than with artificial formula.
| Product | Ca content in 100 g of product, mg |
|---|---|
| Sesame | 1150 |
| Hazelnuts (hazelnuts) | 290 |
| Almond | 254 |
| Dried apricots | 170 |
| Sunflower seeds | 100 |
| Walnuts | 83 |
| Peanut | 70 |
| Pumpkin seeds | 60 |
| Raisin | 56 |
| Soybeans | 257 |
| Kale | 212 |
| Green cabbage | 210 |
| Parsley | 190 |
| Beans | 105 |
| Spinach | 87 |
| Celery | 70 |
| Green onions | 60 |
| Carrot | 40 |
| Salad | 20 |
| Potato | 14 |
Products for dissolving inorganic calcium
The assimilation of the beneficial element is prevented by the abuse of salt, the abundance of sugars in the diet and from flour products.
In the blood, the inorganic species forms deposits on the walls of the veins of the abdominal cavity and anus, where the blood flow rate is lower. The narrowing of the vascular lumen provokes the development of tumors.
When purifying the blood, the liver directs the inorganic element to the gallbladder. The remaining blood transfers to the kidneys and bladder, forms stones.
Beet juice cleans the blood, dissolves calcium deposits on the walls of blood vessels, increases the lumen, lowers blood pressure. Chlorine in the composition stimulates the lymphatic system, which helps cleanse the liver, gallbladder and kidneys.
- Keep freshly prepared beetroot juice at room temperature for two hours before use to remove volatile compounds.
- At the beginning of cleansing, dilute with carrot or apple juice.
Take 250-300 ml of beetroot juice every day.
Another cleansing scheme:
- take three times a day a glass of a mixture of beetroot, carrot and cucumber juices.
One lemon juice eliminates excess uric acid, dissolves:
- Take the juice of one lemon three times a day, dilute with half a glass of water.
Calcium is one of the macronutrients necessary for the normal functioning of the body of any person.
It is present in almost all living human cells, including muscle, nerve and heart cells.
In addition, calcium is found in bones, teeth and blood, which delivers this chemical to all organs that need it.
In terms of physical properties, calcium (Ca) is a soft, silvery white alkaline earth metal. In the body, its content is greater than the content of other essential substances.
The daily requirement for calcium directly depends on the health status and age of the person.
So, for children 9-18 years old, when there is an intensive growth of the skeleton, the daily rate is slightly higher than for adults.
With a balanced diet in the child's body, this trace element comes from foods containing calcium: about 80% with dairy products, the rest from cereals, legumes, nuts, herbs, citrus fruits.
Milk-based products such as cream, sour cream, butter and ice cream are negligible in calcium.
The main role that calcium plays in the human body during the growth stage is the formation of skeletal bones. When bones stop growing in length at the age of about 20 years, the accumulation of bone mass continues.
Bone thickening occurs before the age of 25. Therefore, it is very important that the body gets enough calcium during childhood. Otherwise, bones can become thin and fragile over time.
If a person leads an improper lifestyle and is poorly nourished, his bone structure gradually weakens, the bones become more porous, which can cause pain, which is most often mistaken for rheumatism or salt deposition.
In fact, bone pain is the first sign of thinning and decreasing bone mass.
An acute need for calcium appears during pregnancy. The growing body of the baby needs it in increased quantities - for the growth of bones, teeth, the formation of the heart, muscles, nervous system, blood clotting, development of cells and tissues.
The expectant mother herself needs calcium for the prevention of osteoporosis, caries, the normal functioning of the kidneys, and the elimination of the discomfort characteristic of a pregnant woman, manifested in palpitations and muscle pains.
Lack of calcium can lead to a delay in the growth of the child and the development of toxicosis or disturbances in the functioning of the cerebral vessels in a pregnant woman.
Calcium is necessary for the female body and during menopause.
With age, due to a decrease in estrogen levels, its absorption slows down, so older people need to increase the amount of food that contains calcium.
There are three ways to maintain a normal calcium concentration so that it can be supplied as needed:
The most preferred method of obtaining is directly from food. In the event that the calcium consumed from food is not enough for the full functioning of the organs, it comes from the bone tissue. This makes bones more fragile.
| Age, years | Daily rate, mg |
| Until 3 | 600 |
| 4–10 | 800 |
| 10–13 | 1000 |
| 13–16 | 1200 |
| 16–25 | 1000 |
| 25–50 | 800–1200 |
| Over 50 | 1200 |
| Pregnant and lactating women | 1500–2000 |
The body must receive this macronutrient in such an amount that the losses do not exceed its consumption.
Violation of this balance can lead to the leaching of the missing calcium from the bones, as well as to a decrease in its concentration in the blood, which threatens to disturb the functioning of the nervous system.
It is believed that calcium is only needed as a building material for bones and teeth.
Indeed, Ca is the main component of bone tissue. But, besides this, it is also a kind of "conductor" in the transmission of nerve impulses and muscle contractions.
Calcium participates in the activity of the heart, in the processes of blood coagulation, in the production of histamine, affects many intracellular processes, has an anti-stress effect, and helps to remove radionuclides and heavy metals from the body.
With a calcium deficiency in the body, serious disorders occur:
- teeth are destroyed, the risk of fractures increases;
- muscle pain and cramps appear;
- skin rashes and itching;
- nails break and exfoliate, hair condition worsens;
- insomnia, nervousness and irritability occur;
- blood pressure rises;
- allergic reactions occur;
- memory deteriorates;
- kidney stones may form;
- reduced immunity.
Excess calcium is hypercalcemia, fraught with its deposition in organs and tissues: muscles, blood vessels, kidneys.
Hypercalcemia is characterized by the following symptoms:
- nausea, vomiting,
- increased thirst, decreased appetite,
- weakness,
- constipation, pain in the lower abdomen.
If the excess of this substance is not eliminated in time, hallucinations, confusion and other dysfunctions of the brain are possible.
Dosage forms
The pharmaceutical industry produces calcium as part of various vitamin and mineral complexes, as well as in the form of ordinary and effervescent tablets, capsules containing microgranules of the drug, powders and solutions.
The most famous calcium-based preparations are calcium chloride, calcium gluconate, calcium carbonate.
Calcium should not only be well absorbed, but also harmless to the body.
Therefore, when choosing a drug, the main attention should be paid not to the price, but to the composition and dosage indicated on the package.
Some calcium salts are absorbed better than others, for example, calcium lactate or citrate, and if the instructions indicate that they are in the composition, you can safely buy such a drug.
Calcium gluconate is less absorbed, but crushing a tablet and then dripping a little lemon juice on it will help better absorption.
Compared to other forms, calcium carbonate is absorbed more slowly, but the benefits are just as important. To accelerate absorption, it is recommended to take it during or immediately after a meal.
Calcium gluconate, citrate and lactate are equally absorbed at all times. Ca dosage forms should be taken with plenty of water. If you have problems with the production of gastric juice, it is better to drink sour juice, such as orange juice, instead of water.
Calcium should be taken dosed, in small amounts several times a day, but not all at once. It is much better absorbed in small doses.
Should be used with caution in case of increased blood clotting, so as not to cause blood clots.
In any case, whether you decide to drink calcium for prophylaxis, or it is necessary for medicinal purposes, consult with your therapist.
The doctor will definitely tell you the most effective drug and daily dosages, and also determine the duration of treatment, because calcium cannot be taken constantly.
The course is most often prescribed during recovery from fractures, with accelerated growth, during menopause and during other dangerous periods.
Calcium in food
Until recently, it was believed that most of the calcium is in fermented milk products, herbs, vegetables and fruits. However, after numerous studies, milk, cottage cheese, cream, etc. as the ideal source of highly absorbable calcium has been questioned.
This is due to the fact that calcium is absorbed best in ionic form, and food products mainly contain its molecular form.
Therefore, even by consuming large quantities of dairy products, it is impossible to cope with the deficiency of this macronutrient.
In addition, vitamins C and D are needed to assimilate this macronutrient. Lack of the latter is often observed in young children and adults living in areas with a poor ecology and unfavorable climate (little sun).
Very little vitamin D is required for the absorption of calcium, so in sunny regions and in summer it is not necessary to take it additionally.
Alcohol, caffeine, aspirin and oxalic acid impair the absorption of calcium, which, when combined with calcium ions, contributes to the appearance of kidney stones.
According to physiologists, evening intake of drugs and foods with a high calcium content is most preferable, since this stops the process of its leaching from the bones, which intensifies at night. Scientists have found that the maximum absorption of this macronutrient occurs after 19 pm.
An adult can easily replenish the daily intake of calcium by eating an apple, kiwi or orange and then drinking a glass of kefir. Such a simple folk remedy as eggshells with lemon juice also shows very good results.
List of major foods high in calcium (Ca).
- Legumes: soybeans, beans, beans, peas.
- Nuts, seeds and cereals: sesame, almonds, hazelnuts, pistachios, sunflower seeds, walnuts, peanuts; oatmeal, buckwheat, rice, semolina, pearl barley.
- Greens, vegetables: basil, parsley, cabbage, watercress, dill, olives, green onions, lettuce, carrots, radishes, cucumbers, tomatoes, potatoes;
- Dried fruits, fruits and berries: dried apricots, figs, raisins, dates; oranges, raspberries, kiwi, tangerines, currants, strawberries, grapes, apricots, watermelons, pears, bananas, peaches, apples, melons.
The table for foods high in calcium provides values in mg. for every 100 g of product
| Product | Calcium | Product | Calcium |
| Skimmed milk powder. | 1155,00 | Rye bread | 35,00 |
| Dutch cheese | 1040,00 | Milk sausages | 35,00 |
| Cheese "Russian", "Cheddar" | 1000,00 | Radish | 35,00 |
| Cheese "Poshekhonsky" | 900,00 | Sandwich butter | 34,00 |
| Roquefort cheese | 740,00 | Brussels sprouts | 34,00 |
| Dry cream | 700,00 | Grapefruit | 34,00 |
| Cheese | 530,00 | Orange | 34,00 |
| Processed cheese | 520,00 | Onion | 31,00 |
| Tea | 495,00 | Amateur sausage | 30,00 |
| Condensed milk | 307,00 | Grape | 30,00 |
| Hazelnut | 170,00 | Apricots | 28,00 |
| Fat cottage cheese | 150,00 | Wheat groats | 27,00 |
| Whole bean coffee | 147,00 | Fresh porcini mushrooms | 27,00 |
| Ice cream creamy | 140,00 | Cauliflower | 26,00 |
| Walnuts | 122,00 | Green peas | 26,00 |
| Cow's milk | 120,00 | Pumpkin | 25,00 |
| Fat kefir | 120,00 | Ground cucumbers | 23,00 |
| Acidophilus | 120,00 | Creamy crackers | 22,00 |
| Yogurt | 118,00 | Butter roll | 21,00 |
| Spinach | 106,00 | Wheat bread, c. | 20,00 |
| Green onion | 100,00 | Grape juice | 20,00 |
| Cream, 10% fat | 90,00 | Peaches | 20,00 |
| Peas | 89,00 | Tomato paste | 20,00 |
| Cream, 20% fat | 86,00 | Semolina | 20,00 |
| Sour cream. 30% fat. | 85,00 | Buckwheat | 20,00 |
| Barley groats | 80,00 | Green peas | 20,00 |
| Canned food in oil | 80,00 | Rabbit meat | 19,50 |
| Raisin | 80,00 | Macaroni, w.c. | 19,00 |
| Salad | 77,00 | Pears | 19,00 |
| Cocoa with milk | 71,25 | Kura | 17,00 |
| Oat groats | 64,00 | Apples | 16,00 |
| Garlic | 60,00 | Melon | 16,00 |
| Table mayonnaise | 57,00 | Eggplant | 15,00 |
| Chicken egg | 55,00 | Ground tomatoes | 14,00 |
| Cocoa powder | 55,00 | Creamy margarine | 14,00 |
| Red cabbage | 53,00 | Watermelon | 14,00 |
| Groats "Hercules" | 52,00 | Fresh boletus | 13,00 |
| Red carrot | 51,00 | Beef hearts, kidneys | 12,50 |
| Turnip | 49,00 | Butter, unsalted. | 12,00 |
| Sauerkraut | 48,00 | Beef | 10,20 |
| White cabbage | 48,00 | Potato | 10,00 |
| Yellow carrots | 46,00 | Mutton | 9,80 |
| Kohlrabi cabbage | 46,00 | Beef liver | 8,70 |
| Wheat grain bread | 43,00 | Fatty pork | 8,00 |
| Rye wallpaper flour | 43,00 | Sweet green pepper | 8,00 |
| Squid | 40,00 | Rice groats | 8,00 |
| Garden strawberry | 40,00 | Apple juice | 7,00 |
| Radish | 39,00 | Tomato juice | 7,00 |
| Pearl barley | 38,00 | Pork fat | 2,00 |
| Beet | 37,00 |
With a properly composed diet, which includes foods that are sources of calcium (especially greens and green vegetables, which not only contain this macronutrient themselves, but also help to absorb it better from other foods), a person usually does not need additional feeding with drugs.
How much calcium is in milk and dairy products, the person who eats them needs to know. Because today they are the main source of this macronutrient. Calcium in mother's milk enters the infant's body during breastfeeding. This contributes to its growth and development. At the same time, milk has a different composition of the macronutrient, it depends on the degree of fat content of the product and the animal that produces it.
Calcium is very important for the normal functioning of the human body - everyone has known this for a long time.
Its action:- building and maintaining bone density;
- strength and good condition of the teeth;
- health and beauty of hair and nails;
- activation of metabolism;
- transmission of nerve impulses;
- improves blood clotting;
- strengthens the vascular wall;
- participates in the development of biologically active substances.
Calcium ensures the normalization of blood pressure, also helps to cleanse the body of harmful salts of heavy metals and radionuclides. In case of allergic manifestations, this element is involved in their neutralization.
Per day, the norm of this element is a certain indicator for each age period. Pregnancy and the active growth of children are also taken into account.
Up to 3 years old, children should receive a maximum of 600 mg of this macronutrient daily, by the age of 10 this level rises to 800 mg, and at 14 years old - up to 1200 mg. Further, the amount of calcium decreases slightly, from 16 to 25 years old it is no more than 1000 mg. During the period of bearing a child, the need for this element increases significantly - up to 2000 mg per day.
For proper development and growth, the formation of internal organs and systems, it is necessary that this macroelement with other useful substances enter the child's body every day.
Insufficient intake of calcium for any age threatens many disorders. If this occurs in childhood, then the growth and development of the skeleton is delayed. In adults, this is manifested by the fragility of teeth and bones, the process of its coagulation is also disturbed in the blood, and stones are formed in the kidneys.
Dairy products are the leader in calcium composition. A balanced diet, including the use of milk and products made from it, as well as vegetables, fruits, nuts and cereals, is able to provide the daily requirement of this element in the body.
The calcium content in milk and products made from it has different meanings, depending on the composition of their fat content. The more fat in foods, the less calcium they contain.
- hard cheeses contain from 600 to 900 mg;
- in sour cream no more than 100 mg;
- in cottage cheese about 95 mg;
- in kefir - 120 mg;
- in yogurt - 120 mg;
- in non-fat dry milk, about 1115 mg;
- in milk 3% no more than 100 mg;
- in milk 1% - 120 mg.
Considering how much calcium each dairy product contains separately, we can conclude that hard cheeses contain the largest percentage of this substance. This is followed by low-fat milk, kefir and yogurt.
Goat milk will have 1.5 times more calcium than cow's milk, and also surpass it in fat content. In some cases, it is healthier than cow's milk.
The fattier the milk, the less likely it is for the body to absorb calcium. The fact is that fats bind this macronutrient, forming insoluble, difficultly excreted salts with it.
If you eat fresh milk, then the degree of its digestibility will be higher than the store milk, it contains a lot of nutrients and microelements. In a store-bought, heat-treated milk drink, organic calcium is converted into an inorganic substance, therefore, its use in small quantities will give a better digestibility of the product.
With age, the absorption of calcium contained in milk deteriorates in the human body. If in infancy ½ part of this macronutrient from mother's milk was assimilated, then in adulthood only 1/7 is absorbed from animal milk.
All mammals do not consume breast milk after they are adults. This is contrary to the laws of nature. Therefore, they grow up strong and hardy, and if they are given the food that a person eats, animals begin to get sick with human diseases.
Incorrectly selected products can harm human health, so you need to take this into account when giving milk to children. Phosphorus is needed to assimilate calcium. It is found in large quantities in cow's milk.
This is very harmful for young children.- Children under 3 years of age who consume this drink lose a lot of calcium in order to remove this excess phosphorus from the body. Because excess, on the contrary, causes hypocalcemia.
- For adults, there are no problems with assimilation, but the risk of developing malignant neoplasms increases.
There is a category of people suffering from intolerance to one of the types of sugar - lactose, a substance that is part of milk. Also, people who practice vegetarian food use herbal substitutes for this drink.
To find out how much calcium is in plant-based milk, you need to research some data.
A 200 g serving size of such a product contains:- almond milk - 90 mg;
- coconut milk - more than 50 mg;
- oat milk - more than 15 mg;
- soy milk - 25 mg;
- rice milk - just over 20 mg.
In these herbal products, the calcium content is low (except for almond drink). But in plants there is a lot of this macronutrient, especially in herbs and green vegetables.
Parsley and dill contain a lot of calcium. Fresh salads seasoned with lemon juice, minimal olive oil and added seeds or nuts can be great for replenishing your body's calcium reserves.
Nuts and seeds are also high in this mineral and should be included in your diet every day.
Fruits are not rich in calcium, but this macronutrient associated with plant amino acids becomes highly assimilable for the human body, so it is advisable to eat a lot of fruits.
Many percent of calcium can enter the body with drinking water, sometimes in one liter there is half the daily requirement for an adult.
Diseases of the organs of the musculoskeletal system are common, but in most cases they can be avoided. A healthy lifestyle, proper nutrition and physical activity play an important role in the prevention of bone diseases.Calcium-rich foods must be included in the human menu.
To know if a sufficient amount of calcium enters your body from the diet, you can refer to a special table indicating the daily amount of this substance.
Table of the body's daily requirement for calcium
| Age and physiological periods of a person's life |
Recommended calcium intake healthy persons, mg / day |
|---|---|
| Newborns and children under 6 months | 400 |
| 1-5 years old | 600 |
| 6-10 years old | 800-1200 |
| Adolescents and young adults (11 to 24 years old) | 1200-1500 |
| Women 25-50 years old | 1000 |
| Pregnant and lactating women | 1200-1500 |
| Postmenopausal women | 1500 |
| Postmenopausal women receiving estrogen replacement therapy | 1000 |
| Men 25-65 years old | 1000 |
| Men and women over 65 | 1500 |
It is necessary that the calcium content of the food eaten per day corresponds to this table.
If a smaller number comes out, then it is necessary to add to the diet foods containing calcium, or food supplements with it. It is important to remember that not only a lack of calcium is dangerous for the health of those who
what causes the disease osteoporosis, its excess is also dangerous, as it can cause the formation of stones
in the kidneys, in the urinary and gall bladder, adversely affect the cardiovascular system, as well as provoke the early appearance of gout and arthritis.
The amount of calcium consumed with food per day can be calculated using the table below.
Calcium content in food (per 100 gr. Product)
| Food product | Calcium (mg) |
| Nuts seeds | |
| Poppy | 1450 |
| Sesame seed | 875 |
| Sesame kazinaki | 639 |
| Sesame halva | 424 |
| Almond | 265 |
| Hazelnut | 225 |
| Hazelnut | 170 |
| Pistachios | 135 |
| Sunflower seeds | 115 |
| Walnuts | 95 |
| Sunflower halva | 91 |
| Peanut | 60 |
| Cashew | 40 |
| Milk and dairy products | |
| Skimmed milk powder | 1155 |
| Whole milk powder | 1000 |
| Dry cream | 700 |
| Cheese | 530 |
| Condensed milk with sugar | 307 |
| Condensed milk without sugar | 282 |
| Sheep's milk | 178 |
| Goat milk | 143 |
| Ice cream creamy | 140 |
| Cottage cheese | 125 |
| Yogurt | 120 |
| Cow's milk | 120 |
| Fat kefir | 120 |
| Acidophilus | 120 |
| Yogurt | 118 |
| Cream | 90 |
| Sour cream | 85 |
| Butter | 21 |
| Fruit ice cream | 20 |
| Creamy margarine | 14 |
| Cheeses | |
| Parmesan | 1300 |
| Russian cheese | 1000 |
| Roquefort cheese | 740 |
| Swiss hard cheese | 600 |
| Goat cheese | 500 |
| Processed cheese | 450 |
| Flour products, cereals |
|
| Barley groats | 80 |
| Oat groats | 64 |
| Cereals | 50 |
| Grain bread | 48 |
| White bread | 45 |
| Rye wallpaper flour | 43 |
| Cornflakes | 43 |
| Bran bread | 40 |
| Rye bread | 35 |
| Rice | 33 |
| Pearl barley | 30 |
| Wheat groats | 27 |
| Creamy crackers | 22 |
| Butter roll | 21 |
| Buckwheat | 20 |
| Semolina | 20 |
| Macaroni, w.c. | 19 |
| Shortbread cookies | 14 |
| Food product | Calcium (mg) |
| Fish, seafood | |
| Sardines in oil | 420 |
| Mackerel (canned food) | 241 |
| Crabs | 100 |
| Shrimps | 95 |
| Anchovies | 82 |
| Oysters | 82 |
| Mackerel | 66 |
| Boiled lobster | 63 |
| Herring | 50 |
| Carp | 50 |
| Squid | 40 |
| Fish caviar | 22 |
| Cod | 20 |
| Salmon | 20 |
| Pike | 20 |
| Trout | 19 |
| Salmon | 10 |
| Tuna (canned) |
8 |
| Meat and meat products | |
| Milk sausages | 35 |
| Amateur sausage | 30 |
| Chick | 28 |
| Veal | 26 |
| Rabbit meat | 16 |
| Kura | 14 |
| Beef hearts, kidneys | 12 |
| Ham | 11 |
| Beef sausage, smoked | 11 |
| Beef | 10 |
| Beef liver | 9 |
| Mutton | 9 |
| Fatty pork | 8 |
| Pork fat | 2 |
| Vegetables | |
| Canned green olives | 85 |
| Garlic | 60 |
| Red cabbage | 53 |
| Red carrot | 51 |
| Turnip | 49 |
| White cabbage | 48 |
| Kohlrabi cabbage | 46 |
| Yellow carrots | 46 |
| Radish | 39 |
| Radish | 35 |
| Brussels sprouts | 34 |
| Onion | 30 |
| Cauliflower | 26 |
| Beet | 26 |
| Pumpkin | 25 |
| Carrot juice | 24 |
| Tomato paste | 20 |
| Cucumber | 17 |
| Eggplant | 15 |
| A tomato | 14 |
| Potato | 10 |
| Tomato juice | 8 |
| Sweet green pepper | 8 |
| Fruits, berries (dried fruits) | |
| Dried apricots | 150 |
| Dried apricots | 120 |
| Dried dates | 100 |
| Raisin | 80 |
| Food product | Calcium (mg) |
| Fig | 60 |
| Raspberries | 40 |
| Strawberry | 37 |
| Kiwi | 36 |
| Grapefruit | 34 |
| Orange | 34 |
| Lemon | 33 |
| Tangerines | 33 |
| Prunes | 31 |
| Currant | 30 |
| Grape | 25 |
| Apricots | 21 |
| Peaches | 20 |
| Grape juice | 20 |
| Pear | 19 |
| Pineapple | 16 |
| Apples | 16 |
| Melon | 16 |
| Banana | 15 |
| Watermelon | 14 |
| Coconut, pulp | 14 |
| Avocado | 13 |
| Apple juice | 7 |
| Cherry juice | 7 |
| Greens | |
| Nettle | 713 |
| Common mallow | 505 |
| Big plantain | 412 |
| Basil | 370 |
| Ivy budra | 289 |
| Dog rose | 257 |
| Parsley | 245 |
| Watercress | 190 |
| Dill | 170 |
| Spinach | 106 |
| Leek | 92 |
| Green onion | 86 |
| Salad | 67 |
| Legumes | |
| Soya beans | 210 |
| White beans, boiled | 90 |
| Beans | 80 |
| Peas | 60 |
| Baked beans | 55 |
| Green bean | 40 |
| Red beans, boiled | 28 |
| Lentils, boiled | 19 |
| Green peas | 15 |
| Sweet foods | |
| White chocolate | 280 |
| Milk chocolate | 220 |
| Cocoa powder | 80 |
| Black chocolate | 60 |
| Natural honey | 6 |
| Eggs, food | |
| Egg powder | 193 |
| Table mayonnaise | 57 |
| Chicken egg | 37 |
| Mushrooms | |
| White dried | 184 |
| White fresh | 27 |
| Fresh boletus | 13 |
Eggshells are an ideal source of calcium. It is 90% calcium and is very easily absorbed by the body. The method of using eggshells is very simple. The shells are thoroughly washed beforehand and heated in the oven to destroy microbes. Then, in a mortar, the shell is ground into powder and lemon juice is added. Take 1 tsp. in a day.
The pharmaceutical industry produces many different products that contain calcium as the main ingredient or as an additive in combination products. Before buying any funds, be sure to consult with your doctor. He will select the most suitable option for the prevention of osteoporosis and calculate the dosage, as well as the time of admission.
If additional calcium is needed, do not exceed 500 mg at a time. And for better assimilation, take breaks - do not take calcium at all 1.2 times a week. Calcium is better absorbed when taken together with ascorbic acid, citric acid or with fermented milk products.
It's important to know
- Excessive consumption of table salt leads to excessive excretion of calcium in the urine.
- Eating large amounts of food containing a lot of protein (meat, fish, poultry, everyday foods, dried peas, beans, etc.) also lead to excessive excretion of calcium in the urine. However, protein foods contain many beneficial nutrients that are essential and cannot be excluded from the food intake. Protein foods in the recommended amounts do not affect urinary calcium loss.
- The constant use of coffee and Coca-Cola also leads to a depletion of the body in calcium and the appearance of signs of osteoporosis.
- Excessive consumption of coarse fiber foods containing a lot of fiber leads to a decrease in calcium absorption in the intestine.
- Carbonated drinks are very high in phosphates, they displace calcium from the bones, which leads to the loss of bone substance. Women who regularly drink soda have a fivefold higher risk of bone fracture!
- Excess salt promotes the elimination of calcium from the body.
- Excessive consumption of alcoholic beverages can cause signs of osteoporosis, since alcohol is a toxin that disrupts metabolic processes in the body and thereby contributes to bone loss.
- Smoking, due to its general negative impact on the processes occurring in the body, is also a risk factor for signs of osteoporosis.
- Of the drugs, the greatest caution should be taken with glucocorticosteroid drugs. This is especially true for people suffering from chronic diseases such as bronchial asthma, rheumatism or arthritis, and regularly taking corticosteroids. Some other medications increase the leaching of calcium from bone tissue and slow down its regeneration, therefore, before starting to take medications for any diseases, consult your doctor first about their possible side effects on your bone tissue.
Magnesium
In order for calcium to be better absorbed, magnesium is also needed. The daily need for magnesium is 0.250-0.350 g.
Magnesium content in food (per 100 g. Product)
| Food product | Magnesium (mg) |
| Milk and dairy products | |
| Skimmed milk powder | 160 |
| Whole milk powder | 119 |
| Cheese | 50 |
| Condensed milk with sugar | 34 |
| Processed cheese | 27 |
| Cheese | 23 |
| Fat cottage cheese | 23 |
| Yogurt | 16 |
| Acidophilus | 15 |
| Cow's milk | 14 |
| Fat kefir | 14 |
| Cream, 10% fat | 10 |
| Cream, 20% fat | 8 |
| Sour cream, 20% fat. | 7 |
| Margarine | 2 |
| Sandwich butter | 1,5 |
| Peasant oil unsalted. | 0,5 |
| Diet butter. | 0,5 |
| Unsalted butter. | 0,4 |
| Flour products, cereals | |
| Buckwheat unground | 200 |
| Groats "Hercules" | 129 |
| Oat groats | 116 |
| Wheat groats | 83 |
| Rye wallpaper flour | 75 |
| Wheat grain bread | 74 |
| Rice groats | 48 |
| Barley groats | 48 |
| Buckwheat | 48 |
| Rye bread | 47 |
| Pearl barley | 40 |
| Butter roll | 32 |
| Cookies, shortbread | 25 |
| Semolina | 18 |
| Macaroni, w.c. | 16 |
| Creamy crackers | 14 |
| Wheat bread, c. | 14 |
| Fish, seafood | |
| Mackerel, salted | 60 |
| Cod liver | 50 |
| Shrimp, boiled | 40 |
| Squid, boiled | 38 |
| Lobster, boiled | 35 |
| Herring | 31 |
| Food product | Magnesium (mg) | Cod | 30 |
| Halibut, boiled | 29 |
| Meat and meat products | |
| Pork fat | 80 |
| Fatty pork | 27 |
| Mutton | 25 |
| Rabbit meat | 25 |
| Beef | 22 |
| Boiled sausage | 22 |
| Chickens | 20 |
| Sausages dairy |
20 |
| Liver | 18 |
| Heart | 18 |
| Kidney | 18 |
| Beef sausage, smoked | 13 |
| Legumes | |
| Peas | 88 |
| Red beans, boiled | 45 |
| Green peas | 38 |
| Lentils, boiled | 36 |
| Vegetables, herbs | |
| Spinach | 82 |
| Tomato paste | 50 |
| Brussels sprouts | 40 |
| Salad | 40 |
| Red carrot | 38 |
| Garlic | 30 |
| Kohlrabi cabbage | 30 |
| Yellow carrots | 26 |
| Broccoli | 24 |
| Potato | 23 |
| Beet | 22 |
| Radish | 22 |
| Tomatoes unpaved |
20 |
| Green onion | 18 |
| Turnip | 17 |
| Cauliflower | 17 |
| Sauerkraut | 16 |
| White cabbage | 16 |
| Red-headed cabbage | 16 |
| Cucumbers | 14 |
| Pumpkin | 14 |
| Onion | 14 |
| Carrot juice | 14 |
| Radish | 13 |
| Tomato juice | 12 |
| Sweet red pepper | 11 |
| Eggplant, fried | 11 |
| Sweet green pepper | 5 |
| Food product | Magnesium (mg) | Nuts, seeds |
| Sesame seeds, roasted | 356 |
| Cashew | 292 |
| Almonds, roasted | 286 |
| Sesame kazinaki | 251 |
| Pine nuts | 251 |
| Roasted peanuts | 188 |
| Hazelnut | 172 |
| Sunflower seeds | 129 |
| Walnuts | 120 |
| Fruits, berries (dried fruits) | |
| Watermelon | 224 |
| Dates, dried | 84 |
| Raisin | 42 |
| Prunes, dried | 41 |
| Avocado | 29 |
| Banana | 27 |
| Cherry juice | 21 |
| Garden strawberry | 18 |
| Grape | 17 |
| Kiwi | 17 |
| Oranges | 13 |
| Grapefruit | 13 |
| Melon | 13 |
| Pears | 12 |
| A pineapple | 12 |
| Apples | 9 |
| Grape juice | 9 |
| Apricots | 8 |
| Lemon | 8 |
| Apple juice | 4 |
| Sweet foods | |
| Cocoa powder | 191 |
| Milk chocolate | 63 |
| Sugar cookies | 20 |
| Honey, bee | 2 |
| Eggs, food | |
| Chicken egg | 12 |
| Mayonnaise | 11 |
| Mushrooms | |
| Yeast | 51 |
| Fresh boletus | 15 |
| Fresh porcini mushrooms | 15 |
The pharmaceutical industry produces many different products that contain calcium as the main ingredient or as an additive in combination products. Before buying any funds, be sure to consult with your doctor. He will select the most suitable option for the prevention of osteoporosis and calculate the dosage, as well as the time of admission.
If additional calcium is needed, do not exceed 500 mg at a time. And for better assimilation, take breaks - do not take calcium at all 1.2 times a week. Calcium is better absorbed when taken together with ascorbic acid, citric acid or with fermented milk products.
It's important to know
- Excessive consumption of table salt leads to excessive excretion of calcium in the urine.
- Eating large amounts of food containing a lot of protein (meat, fish, poultry, everyday foods, dried peas, beans, etc.) also lead to excessive excretion of calcium in the urine. However, protein foods contain many beneficial nutrients that are essential and cannot be excluded from the food intake. Protein foods in the recommended amounts do not affect urinary calcium loss.
- The constant use of coffee and Coca-Cola also leads to a depletion of the body in calcium and the appearance of signs of osteoporosis.
- Excessive consumption of coarse fiber foods containing a lot of fiber leads to a decrease in calcium absorption in the intestine.
- Carbonated drinks are very high in phosphates, they displace calcium from the bones, which leads to the loss of bone substance. Women who regularly drink soda have a fivefold higher risk of bone fracture!
- Excess salt promotes the elimination of calcium from the body.
- Excessive consumption of alcoholic beverages can cause signs of osteoporosis, since alcohol is a toxin that disrupts metabolic processes in the body and thereby contributes to bone loss.
- Smoking, due to its general negative impact on the processes occurring in the body, is also a risk factor for signs of osteoporosis.
- Of the drugs, the greatest caution should be taken with glucocorticosteroid drugs. This is especially true for people suffering from chronic diseases such as bronchial asthma, rheumatism or arthritis, and regularly taking corticosteroids. Some other medications increase the leaching of calcium from bone tissue and slow down its regeneration, therefore, before starting to take medications for any diseases, consult your doctor first about their possible side effects on your bone tissue.
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