14.03.2011
The main role in calcium metabolism in the human body belongs to bone tissue... In bones, calcium is represented by phosphates - Ca 3 (PO 4) 2 (85%), carbonates - CaCO 3 (10%), salts of organic acids - citric and lactic (about 5%). Outside of the skeleton, calcium is contained in the extracellular fluid and is practically absent in the cells.
Therefore, let's talk about foods rich in calcium and fluoride.
Foods especially rich in calcium
, grapes, gooseberries, blackberries, beets, carrots, strawberries, cherries, cucumbers, oranges, peaches, pineapples, strawberries, dill, parsley, celery, onions, young turnip tops, green beans, peel of all fruits and vegetables, spinach, dandelion, bran, almonds, dairy products.Foods especially rich in phosphorus: pears, nuts of all kinds (including peanuts), rye, barley, lentils, soybeans, sprouted wheat, meat, mushrooms.
Eat foods that make calcium easier to absorb
Calcium is absorbed best from milk and yogurt. These foods are the best calcium suppliers. These are everyday food products, they are sold in special packages that you can take with you and are suitable for people who spend a lot of time outside the home.
Low-fat dairy products contain the same amount of calcium as high-fat products, and in addition, they are reduced in fat and, which is also beneficial for the body.
Some other foods contain calcium, which is poorly absorbed. This is because these foods contain calcium-binding substances called oxalates (found in many green vegetables) and phytates (found in unrefined grains). Of the two, oxalates are more likely to interfere with calcium absorption.
For example . Although spinach contains calcium, it also contains oxalates (like beets and rhubarb), which bind to calcium and block calcium absorption.
These products, in addition to substances that block calcium absorption, also contain useful substances and therefore should not be excluded from the list of consumed foods. However, the calcium in these foods should not count towards your daily intake.
Certain foods increase urinary excretion of calcium
We lose calcium in our urine every day. Small losses of calcium in the urine are natural process... Research data shows that urinary calcium loss is enhanced by the consumption of excess amounts of salt, caffeine, and protein.
Salt (sodium chloride)
Excess sodium increases urinary calcium loss. Consumption table salt is the most common cause of urinary excretion of calcium. About 90% of sodium comes from food, not table salt. Therefore, it can be advised to keep the intake of salt and salty foods to a minimum, this recommendation is also beneficial for general condition your health.
Table 1 ... Calcium content in some foods
|
Food |
Product quantity |
|
|
Milk and dairy products |
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|
Cheese - Swiss, Graersky |
||
|
Cheese - hard, Cheddar, Colby, Edak, Gouda |
||
|
Milk - whole, 2%, 1% fat |
1 glass / 250 ml |
|
|
1 glass / 250 ml |
||
|
Cheese-Mozzarella, Adyghe, feta cheese |
||
|
Yogurt - ordinary |
1 cup / 175 ml |
|
|
Molose - dry, powder |
||
|
Ice cream |
||
|
Cheese - rustic, creamy 2%, 1% fat (cottage cheese) |
||
|
Meat, fish, poultry and other products |
||
|
Sardines, with bones |
8 small |
|
|
Salmon, bone-in, canned |
1/2 can (net weight 13 g) |
|
|
Beans - Cooked (Beans, Blue Beans, Spotted Beans) |
||
|
Soya beans- cooked |
||
|
Fried chicken |
||
|
Beef - fried |
||
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Bread and grains |
||
|
Round bran bun |
||
|
Bread - white and wheat |
1 piece / 30 g |
|
|
Fruits and vegetables |
||
|
Broccoli - raw |
||
|
Oranges |
1 medium / 180 g |
|
|
1 medium / 175 g |
||
|
2 large sheets |
||
|
Dried figs |
||
|
Combined meals |
||
|
Soup with milk, cream soup with chicken, mushrooms, tomatoes and broccoli |
1 cup / 250 ml |
|
|
Boiled canned beans |
1 cup / 250 ml |
|
Caffeine removes calcium
Caffeine is found in many drinks including coffee, tea, and cola. Recent research has shown that caffeine enhances urinary excretion of calcium. Most experts believe that two or three cups of coffee a day may not do much damage or affect daily intake calcium.
But if you drink more than three cups a day, you need to drink at least, a glass of milk for each extra cup of coffee (it is better to drink coffee with milk). Keep in mind that the less calcium you consume, the more serious harm you do to yourself by drinking coffee.
The easier calcium is absorbed, the better it is absorbed by the body.
Protein(protein) . Some studies show that high protein intake can lead to increased urinary excretion of calcium. but protein food(meat, fish, poultry, everyday foods, dried peas, beans, etc.) contains many beneficial nutrients that are necessary and cannot be excluded from the diet. In recommended amounts protein foods do not affect urinary calcium loss.
Calcium requirement during breastfeeding increases by 80% - 200 mg to 1250 mg per day. During the first 6 months, it gives off 210 mg of calcium daily, so its reserves in the body should be replenished regularly.
What is considered excess protein intake?
The Canadian Food Intake Guide recommends consuming two or three protein cooked foods per day (for example, this is a small portion of meat (56-84), fish or poultry, or 1-2 eggs). Many so-called "small servings" of meat or fish can also contain 2 or 3 servings of cooked food in one.
The Canadian Osteoporosis Association recommends that you adhere to established protein intake guidelines and be sure to consume adequate amounts of calcium in your diet. We also believe that the protein found in everyday foods should not be limited, since even if it does lead to the loss of calcium in the urine, these losses are made up for by the amount of calcium that the body receives when they are consumed.
If you do not consume daily foods containing calcium (milk, cheese, etc.), then it is imperative that you keep an accurate calculation of your calcium intake.
Vitamin D is important factor determining calcium absorption
Increases calcium absorption by 30 - 40%. The Canadian Osteoporosis Association recommends that adults take 400 IU of vitamin D per day (older adults should take 400 to 800 IU of vitamin D per day).
1 IU (International Unit) contains 0.025 μg of chemically pure vitamin D.
The most simple and in a natural way obtaining vitamin D is its secretion by the body itself under the influence of sunlight. You need to stay in the sun for 15 minutes. summer time(even if only the face, arms and hands are exposed to the sun) to significantly increase the formation of vitamin D.
In Canada (as in Russia. - translator's note) solar activity in winter time is very low, the secretion of vitamin D in the skin stops from the beginning of October to the end of March. If we are at home all the time and are rarely on the street, then we cannot dump vitamin D. In order to fill this deficiency, we need to try to find other sources of vitamin D.
Found in some foods, such as milk, the amount is usually not enough. (Milk enriched with vitamin D contains from 100 IU per 100 ml - a glass.)
Foods such as margarine, eggs, chicken liver, salmon, sardines, herring, cheesecloth, swordfish and fish oils (halibut and cod liver oil) contain very small amounts of vitamin D. Since vitamin D is usually not enough in the food you eat, you may need to take vitamin D supplements.
Most multivitamins contain 400 IU of vitamin D.
Physical exercises that we do help our bones to be stronger
You can't talk about calcium and not say a word about the meaning physical activity for skeletal system... Exercise has positive influence on the skeletal system and bone remodeling, contributing to the stimulation of bone formation. In this regard, the Canadian Osteoporosis Association strongly recommends a combination of adequate calcium intake and physical activity as the main measures for the prevention of osteoporosis.
table 2 . Age-related calcium requirements
|
Age |
Calcium intake, mg |
|
10-12 years old (boys), 10-12 years old (girls), 1 children 13-16 years old |
|
|
1000-15002 |
1 On average, girls grow up 2 years earlier than boys.
2 The recommended minimum is 1000 mg, but if the risk of osteoporosis is high, an increase in calcium intake is necessary.
|
|
|
Excess calcium in the body
A deficiency, as well as an excess of calcium in the body, is closely associated with a violation of the intake of vitamin D, therefore, the above symptoms do not always indicate a violation in the absorption of only one calcium.Symptoms of excess calcium in the body do not appear immediately and not in everyone. Preceded increased concentration calcium long-term use of natural dairy products (milk, cottage cheese, cheese, etc.).
In addition, an increased content of macronutrients is noted in the presence of malignant tumor lungs, mammary glands, as well as in men with malignant tumors prostate.
Excess calcium can occur as a side effect on long-term intake drugs in the treatment peptic ulcer intestines and stomach, as well as during and after radiation therapy... Syndrome of multiple endocrine pathology, which has hereditary cause, is also the cause of excess mineral.
Pronounced symptoms of excess calcium:
Nausea, which is often accompanied by vomiting; Lack of appetite; Constipation; Arrhythmia and disruption of the heart muscle; Disruption of kidney function; Deterioration mental state up to hallucinations; General weakness and etc.
Thus, the signs of excess calcium in the body are similar to its deficiency. Indirectly, an excess of calcium can be suspected by the presence of the above signs that arise against the background of excessive prolonged use of dairy products and calcium supplements, as well as vitamin D.
Except brightly severe symptoms excess calcium in blood plasma is the most accurate way to determine it.
What happens to excess calcium in the human body?
Naturally, calcium is poorly excreted from the body. His maximum concentration it is noted in the kidneys that very often gives impetus to the development of urolithiasis.
Calcium is deposited on the inner wall of blood vessels, which contributes to the development of stenosis (narrowing). Muscle tissue suffers from excessive excess.
How can you remove excess calcium from the body?
Only a doctor is involved in removing excess calcium from the body and normalizing its indicators to normal values. A person alone can improve their health by adhering to balanced nutrition... Calcium in the body is not synthesized and comes only with food.
Therefore, foods containing it are excluded from the diet.
The chemical table of elements is replete with useful substances for development human body, but special place it is occupied by calcium. This unique "building" material is necessary for the skeletal system, as it takes part in physiological and biochemical processes inside cells. Calcium stabilizes the functioning of the heart, immunity and nervous system, strengthens blood vessels and has a beneficial effect on metabolic processes.
The amount of this macronutrient in the body is 1.5-2% of the human mass. About 99% is present in bones, teeth, hair and nails, and only 1% in muscles and intercellular fluid. With calcium deficiencies, a whole spectrum of disturbances in the operation of various systems appears. That is why it is important to consume foods containing calcium, the table of which will be shown below.
According to information provided by the WHO, the daily calcium requirement differs depending on the person's age:
- up to 3 years - 0.6 g;
- 4-9 years old - 0.8 g;
- 10-13 years old - 1 g;
- 14-24 years old - 1.2 g;
- 25-55 years old - 1 g;
- from 56 years old - 1.2 g.
Women during menopause need to receive at least 1400 mg of calcium per day. Daily dose for young mothers and pregnant women, it is 1800-2000 mg per day.
If calcium is supplied to the body in sufficient volume, teeth and bones will be in healthy condition
... A useful element takes part in exchange processes, helps coordination of movements and optimizes muscle activity... In addition, it reduces blood clotting, supports the nervous system and relieves inflammation.
If the diet is unbalanced, in the presence of diseases, the body will begin to extract Ca from the bones. This happens when you are dehydrated. As a result, osteoporosis develops, and bones are subject to frequent fractures.
In the case of a sufficient intake of calcium-fortified foods, the body's resistance to infection, climate change and a decrease in vascular permeability increases. In addition, the risk of an increase in blood pressure... This element helps to cleanse blood vessels from cholesterol plaques. When calcareous deposits appear, they often talk about an excess of foods with a high calcium content in the diet (the table will help to more accurately understand the issue).
Macronutrient foods
With the daily use of foods fortified with calcium, only 1/3 of the element enters the body, and the rest is excreted naturally... The daily intake is sufficient to maintain good posture, healthy teeth and thicker hair. When you combine foods with calcium and vitamin D, the body will receive a unique union of beneficial macronutrients.
Want to know how much calcium is in foods different groups? Let's figure it out.
Nuts, legumes and seeds
Plant-based foods are at the top of the list. As an additive to meat dishes and soups, you can eat lentils, beans, soybeans every day, green pea, beans. Almonds, sesame seeds and poppy seeds are a food category with a high macronutrient content.
Fruits, vegetables, cereals, herbs and berries
The amount of calcium in this group is not so high. The fact that a person consumes a lot of these foods every day guarantees the supply of the right amount of the element. To fill the body with calcium, you can eat lettuce, broccoli, asparagus daily, cauliflower, dill, celery, basil and fruits.
The approximate content of the element in the leading products of this group:
- rose hips - 257 mg;
- watercress - 215 mg;
- young nettle - 715 mg.
The daily presence of calcium in the diet accelerates bone recovery in fractures.
Fish, eggs and meat
A well-chosen diet, including meat, fish and eggs, will be able to maintain a stable working capacity of the body. Animal food is different low rates calcium, however, there are exceptions. There is a lot of protein in meat, but Ca is 50 mg per 100 g of product. Seafood with fish is fortified with phosphorus, with the exception of sardine. This type of fish contains 100 g of pure calcium per 300 g of product.
Make original sandwiches with sardines for an afternoon snack to feel healthy!
Milk products
Although this product category does not belong to the leaders in Ca content per 100 g, kefir, milk, sourdough, yogurt and cheese should be included in daily diet... Even those on a diet can consume them. If fruits and herbs need to be pre-processed, then kefir and yogurt can be eaten right away. Dairy products do not burden the stomach, and therefore can be consumed around the clock.
Tabular data for products with Ca
So, where is the most calcium in foods, it is easy to understand from the table. Let's deal with this in detail:
| Product | Calcium content in 100 g of product |
| potato | 12 |
| radish | 35 |
| leaf salad | 37 |
| carrot | 35 |
| green onions | 86 |
| broccoli | 105 |
| olives | 96 |
| basil | 252 |
| watercress | 180 |
| cabbage | 210 |
| Dill | 126 |
| parsley | 245 |
| dates | 21 |
| currant | 30 |
| grape | 18 |
| apricot | 16 |
| kiwi | 38 |
| raspberries | 40 |
| mandarin | 33 |
| raisin | 50 |
| dried apricots | 80 |
| Orange | 42 |
| soy | 240 |
| beans | 194 |
| peas | 50 |
| beans | 100 |
| Walnut | 90 |
| sunflower seeds | 100 |
| oatmeal | 50 |
| hazel | 225 |
| sesame | 780 |
| buckwheat | 21 |
| semolina | 18 |
| rice | 33 |
Little to know where calcium is most present in food. It must be correctly combined with food enriched with vitamin D, phosphorus and magnesium. This will help the body fight off viruses and colds. Vitamin D controls the amount of phosphorus and calcium in the blood and speeds up the healing process in bone fractures. Adequate vitamin D is present in fatty grades fish, dairy products and is synthesized by the body under the influence of ultraviolet radiation.
The body needs to get other foods that improve the condition - vegetables, meat and beans. They contain vitamins E, A, C, B and saturate the organs with calcium.
Balancing Ca allows simultaneous reception magnesium. With its decrease, calcium is absorbed more slowly. Magnesium is present in sufficient quantities in bran and wholemeal bread, nuts.
Important! There are foods that help remove calcium from the body - caffeine, sugar, excess salt, nicotine, and fat. Those who decide to eat right need to exclude them from the diet or leave the minimum amount.
What hinders assimilation
The key reasons for problem learning are:
- Non-compliance with the drinking regimen (more than 6 glasses of water should be consumed per day, you can add a little lemon juice).
- Lack of macro- and microelements.
- Constant consumption of products after heat treatment.
Factors provoking a deficiency of the element:
In addition, the reason for the shortage is the impaired absorption process in the intestine with candidiasis, dysbiosis and allergies.
Causes and symptoms of excess Ca in the body
Doctors determine hypercalcemia if the level of concentration of an element in the blood exceeds the allowable 2.6 mmol / l. The reasons for the appearance of pathology can be called:
- disturbed exchange process;
- overabundance when coming from food, dietary supplements and drugs;
- excess vitamin D;
- the presence of oncology that provokes the destruction of bone tissue and increased emission an element in the blood;
- elderly age;
- receiving radiation therapy to treat neck ailments;
- prolonged immobilization of the body.
Symptoms indicating hypercalcemia are:
When light form diseases, the body can be restored by eliminating the root cause of the pathology. If the concentration of calcium is high, you should seek qualified help.
Tableted calcium or eggshell
Due to the lack of an element, the hair grows dull, thinner. Often the nail plates break, caries forms and the enamel of the teeth deteriorates, the heart rate increases, and convulsions occur. When these signs are not related to the symptomatology of the disease, calcium deficiency can be argued.
The category of people who need to consume a large amount of macronutrient include pregnant and lactating women, athletes and women in menopause... Over the age of 55, the body reorganizes its work, and women are at risk of osteoporosis.
V this case it is appropriate to use additional sources of calcium in the form of tablets, but only if prescribed by doctors. In pursuit of expensive drugs, do not forget about natural sources macronutrient. Eggshells are a unique source of calcium and other trace elements.
Calcium is present in almost every product, but in different quantities ... A well-balanced diet and an active lifestyle will improve its absorption. If you want to add this mineral to the diet, you must first consult with a specialist.
Calcium is one of the most important elements that takes part in "building" and maintaining the skeletal system of our body. Everyone knows that it is found in dairy products. What about plant foods? What vegetables and fruits contain calcium and can you get it this way? I would like to say right away that there is not much of this mineral there.
Talking about calcium, we inevitably come to the need to talk about (calciferol). It is he who is the main regulator of both the content and exchange of calcium in our body. If we don't get enough calcium, the problem is that we don't get enough of the so-called "sunshine vitamin". This is what the people often call him. Thus, separately, without the "sunshine vitamin", it is not entirely fair to talk about calcium.
Plant-based sources of calcium
What vegetables and fruits contain calcium? Consider the table:
| Product | mg per 100 g |
| 240 | |
| 180 | |
| Spinach | 100 |
| Chinese cabbage | 77 |
| Leek | 60 |
| Green onion | 52 |
| Broccoli | 47 |
| Sorrel | 44 |
| White cabbage | 40 |
| Dried figs | 162 |
| 40 | |
| Dates | 65 |
| Dried apricots | 55 |
| Raisin | 50 |
| Prunes | 43 |
| 40 | |
| 40 | |
| 37 | |
| 35 | |
| 22 |
As we just found out, there are such fruits and vegetables in nature, but since there is much more calcium in other foods, it is better to eat food of animal origin to obtain it.
The role of vitamin D and calcium
Calciferol regulates the metabolic processes in the blood of phosphorus and calcium. It is thanks to them that teeth and bones grow, and the skeleton becomes strong. Also, these substances give us muscle strength. Almost all one hundred percent of calcium is spent on maintaining these functions. Vitamin D “directs” calcium to the right places of our body. Most of it goes to bones and muscles, and about one percent goes to food nerve cells... It would seem a little, but this is far from the case. If our nerves lack this percentage of calcium, the body will take the deficiency from the bones, which will ultimately lead to their weakness and fragility.
Where is the "sunshine vitamin" contained?
First of all, it is important to receive it naturally - during beneficial exposure to the sun. Also in products that have an animal and vegetable origin, too . But in a small dosage. It is mainly formed in our body when we are in the sun for 10 to 30 minutes daily.
Vitamin D is found in potatoes, cabbage, spinach, other greens, nuts and cereals, as well as in those fruits and vegetables that ripen in early spring and early summer. In fact, there is not much of it there. These products contain other beneficial substances, of which there are much more.
Most vitamin D is present in fish products, milk, cottage cheese, and with their constant use, calcium in the body is absorbed most optimally. This prevents the occurrence of osteoporosis and other bone diseases.
If you take small "sunbathing" in the morning, when the radiation is the safest, vitamin D will be absorbed by the body much better. Together with those products that contain it in much larger quantities than fruits - milk, cheese, cottage cheese,.
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 him to successfully fulfill the many responsibilities entrusted to him, we must take care of daily replenishment of this vital an 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 (young and 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 in the form of 1% is in the blood. The total mass of calcium in our body is 1-1,5 kilogram. Based on these figures, it is already possible to estimate the value of calcium for the body. But in addition to the role of the main mineral of the skeletal framework, the mineral has many others important functions for which he is responsible.
Calcium functions
- Carbohydrate metabolism... Without calcium, it will not be possible. As well as the exchange of sodium chloride.
- Regulation muscle contractions ... Calcium is involved in muscle contraction. It controls the work of the muscles of the heart, ensuring a normal heartbeat.
- Pulse broadcast... It helps the central nervous system to transmit "signals" in the form of nerve impulses. It enhances the activity of enzymes that contribute to the synthesis of neurotransmitters.
- 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 the underestimated indicators. But for greater efficiency, calcium must have "allies". The compounds, along with magnesium, potassium and sodium, are responsible for healthy blood pressure readings.
- Influence on the degree of blood clotting... True, he does it a little indirectly. Calcium reinforces the action of vitamin K, which is responsible for normal blood clotting.
- The work of cell membranes... Helps transfer 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.
- "Construction" of dental tissue... In this case, calcium is as important as the bricks from which the house is being built. Without him about good condition teeth needless to say.
- Maintaining work endocrine system ... The mineral has an anti-inflammatory and desensitizing effect on the endocrine system.
- 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.
- Additional functions: "Maintains strength" immune system, participates in the synthesis of many hormones and enzymes responsible for digestion. Not without his participation, the synthesis of saliva, fat metabolism and energy metabolism occur.
Important. We need calcium all the time. Every day, at least 0.8 g of the mineral must enter the body of an adult. The figure rises to 1.5 g when it comes to pregnancy or lactation.
Signs of calcium deficiency and excess
Both a lack and an excessive abundance of calcium lead to undesirable consequences. With proper nutrition, both problems do not threaten healthy person... If you neglect the rules of healthy lifestyle, then an imbalance of the hormone calcitonin (the hormone thyroid gland, which takes part in the regulation of calcium-phosphorus metabolism).
Causes of calcium deficiency
- 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 tissue with impairment.
- Low-calorie diets... The desire to reduce the 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 pick up the missing trace element from a losing weight person from bones, nails, hair. Hence - fragility, fragility, dryness, dullness, which the former beauty acquires. Teeth and bones become brittle.
- Age... Over time, it becomes more and more difficult for the body to establish the full assimilation of the mineral.
- irregular heartbeat;
- rachiocampsis;
- poor memory function, 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. Convulsions, spasms begin to torment, and there is heaviness during breathing. At the same time, the person experiences not the most pleasant sensations - tingling in the hands and feet. If the problem is started, then it will lead to such serious illnesses like osteoporosis. 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
- Wrong menu... If you get too carried away with foods containing this mineral, then it is very easy to overwhelm the body with it.
- Biological additives... You also need to be careful with them, otherwise calcium oversaturation cannot be avoided.
- Health problems... Malfunctions of the thyroid gland, diseases of the nervous system can cause excess minerals to appear.
- Hypervitaminization... Regarding this is an irregular intake of vitamin D.
- Age... Older people have difficulty absorbing calcium. As a result, its excessive accumulation occurs.
Consequences of excess calcium:
- malfunctions in the digestive tract: increased acidity, constipation, nausea and vomiting;
- gastrointestinal diseases such as gastritis and peptic ulcer disease;
- diseases of the thyroid gland;
- poor kidney and bladder function;
- loss of smooth muscle tone;
- 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 cramps occur in the stomach. An excess of calcium disrupts the proper functioning of the brain. Concentration worsens, hallucinations may occur. The person constantly feels weak. The kidneys cannot handle this kind of mineral abundance.
Daily calcium intake
So, we found out that a shortage, as well as an overkill of calcium, leads to serious problems with health. How much does the body need of this mineral? It is not so easy to answer this question unequivocally. The indicator is influenced by many factors: age, health status, in women - pregnancy. The average norm of a substance for an adult is 1,0-1,2 g per day. This "standard" was established by the World Health Organization. To more accurately determine the optimal size of the daily "portion" of calcium, the table will help.
Women who are expecting a baby, as well as nursing mothers, should consume more calcium - 1.5-2 g / day.
What Factors Affect Calcium Absorption
Calcium is a capricious mineral. It's just that it is not fully assimilated in the body. He definitely needs a "couple". To be processed for health benefits, use it in a "duet" with other minerals.
With what elements is calcium better absorbed?
Calcium and magnesium In the absence of magnesium, calcium will not be absorbed. It will not be deposited in the skeleton, but on arterial walls... Most of all 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 vegetable salad, season it with yogurt and sprinkle with sesame seeds or pumpkin seeds... Or boil cocoa in milk and drink it with a slice of whole grain bread. If you use magnesium as a supplement, then only 2-3 hours after the calcium. 
Calcium and Vitamin D Vitamin D helps to increase the permeability of calcium to 30-40%. It serves as a conductor; without it, there can be no question of a normal intake of mineral substances in the body. Therefore, your diet should contain foods such as liver, seafood, fish, eggs. Walking in soft sunlight is a must. It is they who help to carry out 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 foods are the worst to absorb calcium?
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 as much as possible from the diet:
- coffee;
- salt;
- margarine;
- sauces (canned);
- carbonated drinks;
- some vegetables and herbs: sorrel, spinach, beets.
The latter contains oxalic acid, which weakens the action of calcium in the body. That's why listed products best consumed separately.
What foods contain the most calcium
Two products are considered the leaders in terms of calcium content - sesame and poppy seeds. Just 100 grams of these seeds will provide daily rate 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 containing large amounts of calcium in the form of a convenient table.
| 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 calcium-related stereotypes, 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 in the middle of the rating. I must say that the data in the table is very arbitrary. They show the amount of calcium in raw foods... And this does not mean at all that the microelement will "reach the addressee" in full. For example, cheese is in the lead. 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 enters the bloodstream.
Benefits of eggshells for calcium deficiency
Many doctors advise treating calcium deficiency with such folk "medicine" as eggshells. It is 90% calcium carbonate, the most easily digestible mineral. As a bonus, there are 27 more important micronutrients. Recipes for preparing such food additives can be found in old Russian medical books. In the West, powder from eggshell has been sold in pharmacies since the 70s of the last century. Recipe:
- Wash your eggs well.
- Boil them hard boiled.
- Clean, carefully remove the films on inner surface shells.
- Dry for 2-3 hours in a cool place out of direct sunlight.
- Shell fragments in a mortar (a coffee grinder will not work, it will grind the product too much and it will lose its value).
- Add to food in the amount of 1.5 to 3 g every day. The dosage depends on the 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 - there is a high risk of infections.
Calcium foods should definitely be a part of your menu. But apart from the organization proper nutrition still need to go in for sports. During active physical activity calcium processing is improved. Some of the micronutrient that was lost with sweat is easily 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, correct diet and a good attitude - these are the three pillars on which it is based healthy organism who has no problem with calcium absorption.
It is no secret that calcium is vital for strengthening and maintaining bones and teeth. This mineral is involved in the regulation blood pressure, in the transmission of nerve signals, maintains elasticity blood vessels and performs a number of other functions in the body to provide normal work all systems of the human body.
Calcium is the most abundant mineral in the human body. Its share is more than two percent of the total body weight. Throughout life, he must regularly enter the body and be at an optimal level. Although there are many biologically active additives with calcium, but still, according to doctors and nutritionists, The best way its receipt along with food.
There are many foods that contain this mineral, which is important for human health. The best sources are milk and dairy products. But many people have intolerances. milk protein lactose. In this article, you will find out where else calcium is found, in which foods it can be found.
Calcium rich foods
Many foods contain calcium. In addition to dairy products, calcium is found in many other food products: green leafy salads, nuts, fish, some vegetables, especially green ones.
Many studies estimate that, on average, about 70 percent of people get their calcium from milk and milk-based foods. Vegetables, grains, legumes, meat and fish also take a certain place in enriching our body with this necessary element.
Some food manufacturers add calcium to their products. But how great the contribution of such products is at present is unknown.
For most people, if they drank 3 glasses of milk a day, taking into account the calcium intake from other foods, this amount would be enough. However, many people avoid milk and dairy products for a variety of reasons. Such people must find alternative substitutes for them in order to maintain the necessary calcium balance in the body. This is especially true for strict vegetarians.
Calcium in milk and dairy products
Dairy products such as yogurt, cottage cheese, cheese, fermented milk products remain the best sources of calcium for many people. In addition, they contain calcium in the form in which the body can freely absorb and assimilate them.
Although homogenized and pasteurized milk has more calcium, it is less digestible. The disadvantages of dairy products include high content toxins in them, such as growth hormones, antibiotics.
Whole milk, with a milk fat content of up to 4 percent, is recommended for children aged one to two years. Adults and children over the age of two need to drink milk with more low content fat: 1 to 2 percent, or skim milk and dairy products. Removing fat does not reduce the amount of calcium in them.
Yogurt, most cheeses, and whey are excellent sources of this valuable mineral.
Also, milk good source phosphorus and magnesium, which help absorb and assimilate calcium.
Vitamin D is necessary for the body to absorb calcium, which is why it is often fortified with dairy products.
Goat's milk is also a good source of calcium.
Other sources of calcium
Besides dairy products, there are other sources. These include:
Green leafy salads: mustard, spinach, arugula, etc.
Vegetables: broccoli, cabbage, turnips, Chinese cabbage;
Fish: salmon, sardines, etc.
Nuts: sesame seeds, brazil nuts, sunflower seeds;
Besides, there is a lot of calcium in orange juice, tofu cheese, soy milk.
Small sesame seeds can be attributed to the record holders for the content of calcium and others nutrients... There are almost 1000 mg in 100 grams of seeds. Tahini paste, where the main ingredient is sesame, contains 426 mg of calcium per 100 grams. In addition, sesame seeds go well with many other foods. Just add them to salad, sprinkle on fish or meat, baked goods. 
Many people have heard about the benefits of chia seeds, but do not know that 100 grams of these seeds can provide our body with almost 630 mg of calcium.
Greens, green leafy salads (the darker, the more calcium), vegetables are an excellent source of calcium. Among these representatives, spinach comes out on top. A serving of bok choy bok choy can provide over 150 mg, while mustard greens can provide over 100 mg.
One cup freshly squeezed will replenish the body with 72 mg of calcium, not to mention a large amount of vitamin C, which helps the absorption of calcium. Plus, oranges are an excellent source of potassium, vitamin A, and beta-carotene.
While the grain of quinoa (quinoa), exotic for us, offers us from 60 to 100 mg of calcium, plus a large number of potassium, zinc and healthy protein.
And the familiar beans can contain, depending on the variety (color), more than 400 mg of calcium per 100 grams.
Broccoli contains about 74 mg of calcium and 120 mg of vitamin C, which helps the body absorb it. In addition, it contains many dietary fiber, vitamin K, A, folic acid.
Five pieces of dried figs will replenish the body with almost 135 mg of calcium. There is a lot of it in almonds, Brazil nuts. The oils from these nuts are also rich in this element.
Not only fresh but also dried herbs contain calcium. Don't forget to add rosemary, mint, sage, basil, parsley, dill, oregano, and other herbs to your meals.
Calcium preparations
Calcium is found in many multivitamin supplements. The amount in them can vary depending on the specific supplement.
There are vitamins that can only contain calcium or calcium with others nutrients such as vitamin D.
Most available forms Calcium preparations include calcium citrate and calcium carbonate.
Calcium citrate is a more expensive supplement. It is absorbed by the body when taken on an empty or full stomach.
Calcium carbonate is less expensive. It is better absorbed when taken with food.
In addition, calcium supplements and multivitamins can include calcium lactate and calcium phosphate.
Calcium absorption is best when taken in an amount of no more than 500 mg at a time.
Vitamin D and Calcium. Why is vitamin D important
Vitamin D is required by the body to absorb calcium efficiently. Unlike other vitamins, we don't need to get it from food. Most of of this vitamin that we have is produced by our own organs under the influence sunlight... This is a good thing because most foods do not contain it, or only a very small amount is present. Foods containing vitamin D include:
- Fatty fish (such as sardines, herring, trout, tuna, salmon, or mackerel)
- Fortified foods (meaning they have vitamin D added to them), such as margarine, some cereals, milk, and dairy products.
Vitamin D intake is especially important during the winter. Some people are at risk of being deficient in this vitamin and must take it throughout the year.
How much calcium do we need?
Adults over the age of 18 need about 700 mg of calcium per day. There are other circumstances in which more calcium is required. This could be:
- Children age 9-18 years old - 1300 mg, children aged 4-8 years old need about 800 mg per day;
- Breastfeeding - 1250 mg;
- Patients with celiac disease or Crohn's disease, with ulcerative colitis- from 1000 mg to 1500 mg;
- Men and women over the age of 55 - 1200 mg;
- With osteoporosis or a tendency to this disease - 1000 mg.
If you are undergoing treatment for osteoporosis with drugs such as alendronic acid, it is especially important that the body enters enough calcium. Otherwise, the effect of treatment is reduced to zero.
You also need to make sure you are getting enough calcium if you have low level of this element in the blood (hypocalcemia) or you are taking medications that interfere with the absorption of calcium and wash it out, such as steroids.
One of side effects when taking steroid drugs for a long period (more than 3 months) is increased risk the development of osteoporosis.
There is some evidence that increased dietary sodium, usually in the form of salt, can increase calcium excretion from the body. The most sensible thing in this case is to cut down on salt intake. Excessive use coffee can also contribute to leaching, which can lead to coffee deficiency.
Side effects and overdose
According to doctors and nutritionists, most people do not get enough calcium from their food. 90 percent of people at risk calcium deficiency cannot reach the daily recommended rate. Therefore, the fact of an overdose is unlikely among the adult population.
Allowable upper levels for calcium are:
- 0-6 months - 1000 mg
- 6-12 months - 1500 mg
- 1-3 years - 2,500 mg
- 4-8 years old - 2,500 mg
- 9-13 years old - 3000 mg
- 14-18 years old - 3000 mg
- 19-30 years old - 2,500 mg
- 31-50 years old - 2,500 mg
- 51+ years - 2000 mg
- Pregnant and lactating women (under 18 years old) - 3000 mg
- Pregnant and lactating women (over 18 years old) - 2500 mg
In order for a middle-aged person to exceed this limit of daily calcium intake of 2.5 thousand milligrams, he must eat about 10 cups of spinach or green herbs. It is rare that someone will consume about 6 cups of yogurt daily, which is needed for the maximum allowable norm.
There is a condition called lactic alkaline syndrome in which severe dehydration can occur due to excessive calcium intake. This condition is almost always caused by taking calcium supplements or antacids containing calcium. This risk exists when dietary (food) calcium intake is higher than 2000 mg per day. However, as noted earlier, consuming 2,000 milligrams from food is still unlikely.
People with existing health problems, such as kidney disease or a particular risk of such problems, fall into a special category. So people who take high doses of dietary supplements (multivitamins) calcium may increase the risk of heart disease, but this is not the case with food.
Therefore, if we talk about an excess of calcium in a particular person, then it will most likely be associated with health, and not the intake of calcium from food.
Before taking extra calcium with food additives, it is necessary to consult a doctor in order to determine the consumption rate corresponding to the state of health.
Calcium-rich food table
In this table, you will find a list of the most commonly consumed foods for most people.
| PRODUCTS | A PORTION | CALCIUM CONTENT, MG |
| dairy products | ||
| Milk (any) | 200 ml | 240 |
| Goat milk | 250 ml | 345 |
| Yogurt | 125 gram | 200 |
| Cheddar cheese | 30 grams | 216 |
| Soft cheese (triangle) | 15 gram | 100 |
| Cottage cheese | 100g | 73 |
| Ricotta cheese | 125 gram | 269-356 |
| Ice cream | 60 gram | 78 |
| Custard | 120 grams | 150 |
|
a fish |
||
| Sardines (atlant) | 75 gram | 286 |
| Sprat | 100g | 340 |
| Haddock | 150 grams (fillet) | 150 |
| Canned salmon. | 75 gram | 179-212 |
| Trout | 100g | 20 |
| Canned mackerel. | 75 gram | 181 |
| Pacific sardines. | 75 gram | 180 |
| Cod | 100g | 25 |
| Anchovies | 75 gram | 174 |
| Squid | 100g | 40 |
| Shrimps | 100g | 90 |
| Crab meat | 100g | 100 |
|
vegetables |
||
| Green salad | 100g | 200 |
| Fresh spinach | 100g | 150 |
| Spinach is cooked. | 125 gram | 129 |
| Broccoli | 50 grams | 30 |
| Cabbage | 50 grams | 65 |
|
other |
||
| Dried porcini mushrooms. | 100g | 184 |
| Fresh porcini mushrooms | 100g | 30 |
| Whole wheat bread | 100g | 55 |
| Rice | 100g | 33 |
| Buckwheat | 100g | 21 |
| Cornflakes | 100g | 43 |
| Oatmeal | 100g | 50 |
| Chickpea | 100g | 45 |
| Peas | 100g | 50 |
| Beans | 100g | 194 |
| Olives | 100g | 85 |
| Chicken eggs | 100g | 58 |
| Dried figs | 60 gram | 150 |
| Melon | 100g | 170 |
| Orange juice | 250 ml | 300 |
| Basil | 100g | 370 |
|
nuts |
||
| Soya beans | 100g | 240 |
| Soy milk | 200ml | 240 |
| Tofu cheese | 100 | 500 |
| Soy yogurt | 175 gram | 206 |
| Sesame | 100 | 780 |
| Sunflower seeds | 100 | 100 |
| Halva sunflower | 100 | 91 |
| Almond | 100 | 250 |
| Hazelnut | 100 | 175 |
| Walnuts | 100g | 90 |
| Brazilian nut | 15 gram | 26 |
| Chocolate | ||
| Dark chocolate | 100g | 60 |
| White chocolate | 100g | 280 |
| Milk chocolate | 100 | 220 |
As can be seen from the above and far from complete table, although dairy products are considered the richest in calcium content, there are others in which it is not less and which can replace them for those people who have milk protein intolerance. Nice alternative supplement your diet - taking dietary supplements.
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