Why is calcium necessary for the human body? Daily calcium intake for children, adolescents and adults. Other properties of calcium

Among nutrients contained in the body in the largest quantities, calcium ranks next after protein, fat and carbohydrates. Although 99 percent of everything calcium in the body, along with phosphorus, it is spent on the needs of bones and teeth; the tasks of the remaining one percent are also extremely important.

Children, youth, as well as older people, especially women after menopause, need more calcium than healthy adults.

Are you often stressed? Are your nails breaking? Do you have problems with your lips or spine? These symptoms may indicate a lack of calcium in the body.

What is calcium for?

So what is the purpose of the remaining one percent of calcium? The fact is that calcium plays the first violin in transmission nerve impulses between nerve and brain cells. Ions calcium They circulate through tiny channels between cell membranes and transmit signals from cell to cell. This is important not only for coordinated muscle activity, but also for the exchange of hormones, for growth, for neurotransmitters (molecules that transmit nerve and thought impulses in the nervous system), which bring us calm or, conversely, joyful excitement and optimism.

Therefore, modern neurophysiologists consider calcium to be the best natural sedative.

But nature has known it in this capacity since time immemorial. If animals, such as roe deer or hares, have experienced a strong calcium plants such as thyme, rosemary, dill, sage or marjoram, consisting of almost two and a half percent nerve soothing calcium.

But in order for calcium to begin to have its effect, “sunshine” vitamin D is needed.

Supplements calcium may protect against endometrial, pancreatic and colon cancer. Daily intake of 1250 mg carbonate calcium reduces the proliferation of colon epithelial cells.

Another study of 1,900 men found that taking a 1,200 mg calcium supplement reduced the incidence of colon cancer by 75%.

Supplements with calcium are highly effective as a sleep aid and may provide a better night's sleep.

Consequences of shortage

Vitamin D closely monitors the concentration calcium in the blood never dropped below a certain level. Sufficient quantity calcium in the body guarantees a person healthy, strong bones.

The strength of our bones and teeth is not always the same: their structure changes every hour depending on the supply of nutrients.

The spent bone mass is removed and new bone is created in its place. If our bones ache in the morning, this is the first symptom of a lack of calcium in the body.

If you eat 200 grams of cottage cheese in the morning and drink the juice of two lemons, and those who cannot make such “sacrifices” eat an appropriate nutritional supplement containing calcium and vitamin D, then by lunchtime you will feel “in shape” again. especially if you make a few more gymnastic exercises. So in a simple way Each of us can avoid the danger of becoming a victim of frequent fractures.

If the concentration calcium in the blood decreases (the reason for this may be smoked sausage with fried potatoes, cake or canned goulash from a jar), enters the blood a small amount of paratormon, which stimulates the production of vitamin D in the kidneys. Cells in the intestinal mucosa are tasked with sending more calcium and phosphates into the blood. In addition, the kidneys now intensively retain calcium and do not excrete it. important mineral with urine.

Finally, calcium can be taken from the bones and sent into the blood.

The real reason for this complex process is that first of all the need must be satisfied nerve cells in calcium. The one percent calcium level in the blood should not decrease under any circumstances. Otherwise, our muscles will soon stop contracting, which can lead to cardiac arrest.

Therefore at our disposal calcium in the intestines there are special vehicles, the so-called calbindins, which quickly deliver this mineral into the blood and attach it to active enzymes and proteins. Thus, certain vitamins and minerals, such as vitamin C and calcium, “travel first class.”

If a sufficient amount has accumulated in the intestinal walls calcium, vitamin D ensures that skeletal system the mineral borrowed from her was returned. If there is not enough food calcium, then it is still washed out of the bones to maintain the required level of this substance in the blood. This often leads to osteoporosis, bone atrophy. And, if this is accompanied by and, then there is a danger of osteomalasia, i.e. softening of bones, and early age this leads to rickets.

Without vitamin D, neither calcium nor phosphorus is absorbed in sufficient quantities, and bones lose the necessary strength.
But, as we have already said, we must keep in mind that the strength of bones depends not only on calcium, although he plays the main violin. Bone strength depends on an adequate supply of other nutrients - vitamin D, magnesium, zinc, manganese, boron and vitamin C.

Among all the factors that ensure skeletal strength, the ratio of calcium and magnesium occupies a central place.

When the amount of magnesium in the blood drops, the kidneys restore balance by retaining less calcium. When magnesium concentrations increase, the kidneys excrete less calcium. Since it is better regulated by taking supplements, the more magnesium we consume, the more calcium automatically holds the body.

Update: October 2018

Calcium (Ca) is one of the most important macroelements for the human body, involved in the construction of tissues and metabolism. The element ranks fifth in the list of all minerals found in the body, accounting for about 2% of a person’s weight.

The role of calcium in the body cannot be overestimated. Besides the well-known building material for bones and teeth, macronutrient regulates contractile function heart, nourishes nervous tissue and participates in the conduction of impulses, reduces cholesterol levels, regulates arterial pressure, takes part in the transport of nutrients across cell membranes and much more.

Calcium is extremely important for pregnant women - only with proper intake is it ensured physiological development fetus and normal condition health of the expectant mother.

Calcium level in the body

Newborn babies have about 30 grams of calcium in their bodies. Gradually, the amount of calcium increases in adults and is approximately 1000-1200 g (per average weight 70 kg). The daily intake of calcium from food depends on age and gender:

Causes of calcium deficiency

Behavioral and external reasons

• Insufficient intake of calcium from food, which is often observed when following certain diets for weight loss, an unbalanced diet, vegetarianism, fasting, neglect of dairy products, etc.
• Low calcium content in water.
• Smoking, overindulgence coffee (accelerates calcium excretion).

Diseases, pathological conditions

• Impaired absorption of macronutrients in the intestine, which occurs against the background of dysbacteriosis, candidiasis, food allergies, chronic enterocolitis, etc.
• Diseases of the kidneys, hematopoietic system, pancreas (pancreatitis), thyroid gland(familial, idiopathic, postoperative hypoparathyroidism, in which hypocalcemia develops due to increased production of parathyroid hormone by the parathyroid glands).
• Lack of estrogen
• Rickets
• (dairy and other products containing the element).

Metabolic disorders

• Excess in the body of the following elements: lead, zinc, phosphorus, magnesium, iron, cobalt, potassium and sodium, which contribute to the excretion of calcium.
• Deficiency in the body of vitamin D3, which is involved in the absorption of the element and its integration into cell structures (the norm for an adult is from 400 to 800 IU).

Other reasons

• Increased need for the element, which is observed during the period accelerated growth, during pregnancy and lactation (calcium is used to build fetal tissue or enrich breast milk), increased physical and mental stress (accelerated consumption), menopause (lack of estrogen that absorbs calcium).
• Old age (impaired absorption of calcium).
• Treatment with diuretics and laxatives (accelerated elimination).

Symptoms of calcium deficiency in the body

• Weakness, fast fatiguability, decreased performance.
• Nervousness, irritability.
• Dry and flaky skin, brittle nails. Excessive sweating scalp.
• Tooth decay, caries.
• Numbness of fingers, face, cramps, pain in legs and arms.
• – fragility of bones, frequent fractures or cracks, bone deformation.
• Impaired cardiac activity up to the development of heart failure, tachycardia.
• Subcapsular (with prolonged hypocalcemia).
• Increased bleeding, impaired blood clotting.
• Decreased immunity, which is expressed by frequent infections.
• Increased sensitivity to cold weather (bone and muscle aches, chills).
• Signs of calcium deficiency in children: impaired formation of teeth and bones, pathological changes in the lens of the eye, disorders nervous system, excitability, convulsions, poor clotting blood.

Diagnosis of hypocalcemia

Diagnosis of the condition is carried out on the basis of patient complaints and laboratory determination of the element in the blood serum (normal 2.15 - 2.50 mmol/l).

Treatment - how to compensate for calcium deficiency

• Therapy acute condition hypocalcemia is carried out in a hospital setting, because this situation is life threatening.
• Chronic deficiency macroelement requires taking calcium supplements, vitamin D3 and other elements, normalizing the diet and eliminating behavioral factors and products that impair the absorption of calcium or contribute to its loss.

Therapeutic drugs are prescribed in such a way that the daily intake of the element is approximately 1.5-2 g. Vitamin D preparations are selected in individual dosages, based on the needs of the body. The course of treatment is usually long and is determined individually. The modern pharmaceutical industry produces combination drugs, containing calcium, vitamin D3 and other necessary pharmacologically active substances.

Calcium preparations

Pharmaceutical drugs are prescribed to treat and prevent conditions and diseases associated with hypocalcemia, as well as to accelerate the healing of bone fractures. Features of calcium preparations:

• The composition must indicate the amount of elemental, pure calcium;
• Better digestibility is achieved with simultaneous administration with food;
• Caffeine, carbonated drinks and alcohol significantly impair the absorption of the element;
• Poor absorption is also typical when combined with antibiotics from the tetracycline group, laxatives, anti-inflammatory and anticonvulsants;
• Calcium supplements often cause side effects in the form of abdominal pain, nausea, constipation.
• Each drug has a number of strict contraindications (pregnancy, urolithiasis, tuberculosis, chronic renal failure, childhood etc.).

All drugs from this category can be divided into 3 groups:

• Monopreparations containing a macroelement in the form of salt: calcium carbonate (40% of the element), calcium citrate (21%), calcium gluconate (9%), calcium lactate (13%), etc.
• Combination drugs, including calcium salts, vitamin D and other minerals. Vitamin D is involved in calcium metabolism, synthesis and maintenance of bone architecture, therefore such dosage forms more effective: Calcium D3 Nycomed, Kalcemin, etc.
• Multivitamins. They contain several vitamins and minerals in prophylactic dosages and are intended for the prevention of hypocalcemia, and are also prescribed as an additional source of the element: Multi-tabs, Alphabet, etc. (calcium content per 1 tablet is 150-200 mg).

Popular drugs

Calcium carbonate and magnesium carbonate

Rennie 170 -250 rub. (menthol, orange, mint). Contains calcium in bound systemic form, 680 mg calcium 80 mg magnesium hydroxycarbonate per 1 chewable tablet. It is used to eliminate the deficiencies of these elements, and also has an antacid effect. Intended for use by adults and children over 12 years old - 2 tablets each. after meals, dissolving in the mouth (maximum 11 per day).

Calcium chloride

In 1 ml – 0.1 g of calcium chloride. Medicine, prescribed for hypocalcemia, diseases of the thyroid gland and blood vessels. Available in the form of a solution for intravenous administration adults (15 ml 2-3 times per day) and children (5-10 ml 2 times per day), diluted with glucose or sodium chloride.

Calcium carbonate + Colecalciferol

Popular combination drugs that replenish the deficiency of the element and improve its absorption. Under the influence of the drug, the absorption of elements in the gastrointestinal tract is regulated, the increased synthesis of parathyroid hormones is prevented, and resorption increases bone tissue. WITH therapeutic purpose the dosage is selected individually. With preventative:

• children 4-11 years old – 1 t 2 r per day
• children over 12 years old and adults - 2 t 3 r per day.

Calcemin Advance

30 pcs. 440 rub., 120 pcs. 850-900 rub. Calcium citrate + carbonate 500 mg, vitamin D3 5 mcg – complex drug, intended to eliminate calcium deficiency and prevent conditions in adults and children from 12 years of age. Contains calcium, magnesium, zinc, copper, boron, colecalciferol. Take 1 t 2 times a day.

Marine calcium

100 pieces. 100 rub. Available in several variations - with magnesium, zinc, selenium, vitamin C, iodine. It belongs to the category of dietary supplements and acts as an additional source of these elements during pregnancy, lactation and menopause in women, intensive growth in adolescents, etc.

During the entire period of treatment, it is necessary to monitor the level of serum calcium - every week for the first month, then the frequency decreases.

Eggshells from lack of calcium in the body

Many sources of traditional medicine promote consumption eggshells as natural source calcium. Indeed, the shell of an egg is 90% calcium. But research recent years showed that the digestibility of the element from the shell is very low, even when consumed with lemon or something else. Therefore, consider eggshells as an alternative balanced diet or therapeutic drugs, it is not worth it.

Sources give the following recipe for preparing eggshells: after thoroughly washing and removing the thin inner film from it, the shells are dried and ground into powder. Take half a teaspoon per day with meals, adding a couple of drops lemon juice. Course - 1.5-2 months, once every six months.

Calcium for older people – myths and reality

As you know, in older people the risk of developing osteoporosis increases significantly, and many, taking care of their health, increase the consumption of dairy products to ensure sufficient calcium intake in the body. New Zealand scientists have questioned the need for increased amounts of calcium to strengthen bones for people over 50 years of age.

• Mark Bolland and a team of researchers at the University of Auckland analyzed 2 studies that looked at the effect of calcium on bone density. One of them covered age group over 50 years old (13,790 people). As it turned out, constant reception calcium supplements and products with high content element increased bone density by only 1-2%.
• Another study found a relationship between the incidence of bone fractures and calcium intake. More than 45,000 people participated in the survey. It turned out that regular intake macronutrients do not in any way reduce the likelihood of bone fracture.

Thus, scientists summarized that there is no point in taking calcium supplements or switching to diets with increased content there is no element in the products (at the same time, calcium must be supplied with food in the daily requirement).

But sufficient physical activity, in particular, jumping for 2 minutes every day is good preventive measure osteoporosis for older people. But let's not forget that this is just one study concerning a specific group of people without taking into account accompanying pathologies and characteristics of the body. If a doctor recommends taking calcium supplements for confirmed hypocalcemia or a tendency to do so, his recommendations should be followed.

Prevention of hypocalcemia

Prevention of this pathological condition For healthy people, who do not suffer from diseases leading to calcium deficiency, lies in a number of basic things that everyone can do.

• Daily consumption of foods containing a sufficient amount of macronutrients that can satisfy the daily requirement for it;
• Consumption of foods rich in vitamin D, which ensures the transformation of Ca in the body and its better absorption (fermented milk, vegetable oils, eggs, seafood, fish liver, fish fat, oatmeal, greens);
• Preventive intake of vitamin D for children in the autumn-winter period (on the recommendation of a doctor);
• Sufficient presence on sunlight during safe hours, excluding the period from 12 to 15.00, which ensures the synthesis of vitamin D in the human body;
• Periodic use of balanced vitamin-mineral complexes, but on the recommendation of a doctor and observing physiological dosages. Drug prevention hypocalcemia is especially relevant for pregnant, lactating and elderly women;
• Compliance with due physical activity, feasible sport.

Products containing calcium

A nutritious diet with sufficient calcium is the best prevention and hypocalcemia, and diseases associated with macronutrient deficiency. It is easy to calculate the proper consumption of certain products, knowing the daily norm and the amount of the element per 100 grams of product. There is a lot of calcium in dairy products, but their digestibility deteriorates with age, so you should not rely only on this source of the element. also in large quantities Calcium is found in vegetables, seafood, and nuts.

Some features regarding calcium absorption

• The digestibility of Ca from milk is only 30%;
• Products plant origin characterized by 50% macronutrient digestibility;
• The diet should be rich in foods containing vitamins D, C and magnesium;
• Nicotine, alcohol, coffee, soda (especially cola), sausages, and smoked foods contribute to the leaching of Ca and impair its absorption;
• Salt also promotes the removal of macronutrients from the body and negatively affects the gastrointestinal mucosa, impairing absorption.
• The average daily calcium intake for an adult should be 1000-1500 mg. This amount is due to the fact that not all calcium listed in the food list is absorbed by the body.

What products contain calcium - table (amount of calcium - mg per 100 g of product)

Everyone is well aware of the benefits of calcium. Strong bones and teeth, protection against osteoporosis, as well as diabetes mellitus, obesity, cardiovascular, nervous, neurological and many other diseases - this is largely his merit. That is why we are told from childhood: “Drink milk and you will be healthy.”

The bigger, the better?

However, since it is quite difficult to obtain from food required amount of this mineral (to do this you will have to drink a liter of milk or eat a kilogram of cottage cheese daily), people switch to preparations containing calcium. And they often drink it in excessive doses - they say, so that it is definitely absorbed.

The risk exists not only for the heart and blood vessels. With excessive consumption of synthetic calcium in the kidneys and bile ducts stones (calcium oxalates) are formed. Scientists also have an assumption that taking large amounts of calcium supplements leads to prostate cancer and the proliferation of pathogenic microflora in the intestines.

Finally, excess calcium interferes with the absorption of other useful substances- vitamins and minerals (especially iron), which also increases the risk of many diseases and deficiency conditions.

Form question

Not only the dose of calcium is important, but also the form in which this mineral is found in a particular drug.

Calcium gluconate Apart from being cheap, it does not have any advantages. It has a very low percentage of absorption in the intestine, and causes inflammation of the mucous membranes gastrointestinal tract and constipation, as well as other complications already mentioned.

Calcium chloride Usually used in the form of injections or intravenously, it is difficult to tolerate and is not suitable for everyone (contraindicated in atherosclerosis, a tendency to thrombosis, hypersensitivity). When taken in tablet form, it causes heartburn, cramps and even ulcerative lesions digestive tract.

Calcium lactate (food supplement E327, added to juices, canned fruit, bread and pastries) is well absorbed only by the child’s body, and adults, due to the lack of a special enzyme, can absorb it only in small quantities.

Calcium carbonate(or simply chalk) is only suitable for short-term use. If you use it for more than two weeks, the acid-base balance may be disrupted.
Calcium chelate is an easily digestible form. This is physiological, but, alas, the most expensive of all options.

Calcium citrate- a safe, affordable and highly digestible calcium compound that does not contain natural impurities. Absorbed by 44%, which is 2.5 times higher than that of calcium carbonate. Moreover, its absorption does not depend on the level of acidity. Good absorption of this form of calcium reduces the risk of its deposition in blood vessels, kidneys and other organs.

History of calcium

Calcium was discovered in 1808 by Humphry Davy, who, by electrolysis of slaked lime and mercuric oxide, obtained calcium amalgam, as a result of the process of distilling mercury from which the metal remained, called calcium. In Latin lime sounds like calx, it was this name that was chosen by the English chemist for the discovered substance.

Calcium is an element of the main subgroup II of group IV of the periodic system chemical elements DI. Mendeleev, has atomic number 20 and atomic mass 40.08. The accepted designation is Ca (from the Latin - Calcium).

Physical and chemical properties

Calcium is a reactive soft alkali metal with a silvery-white color. Due to interaction with oxygen and carbon dioxide the surface of the metal becomes dull, so calcium needs a special storage regime - in mandatory a tightly closed container in which the metal is filled with a layer of liquid paraffin or kerosene.

Calcium is the best known necessary for a person microelements, daily requirement it contains from 700 to 1500 mg for a healthy adult, but it increases during pregnancy and lactation, this must be taken into account and calcium obtained in the form of preparations.

Being in nature

Calcium has very high chemical activity, therefore it is not found in nature in its free (pure) form. However, it is the fifth most common in the earth's crust; it is found in the form of compounds in sedimentary (limestone, chalk) and rocks (granite); feldspar anorite contains a lot of calcium.

It is quite widespread in living organisms; its presence has been found in plants, animals and humans, where it is present mainly in teeth and bone tissue.

Calcium absorption

An obstacle to the normal absorption of calcium from food products is the consumption of carbohydrates in the form of sweets and alkalis, which neutralize hydrochloric acid stomach, necessary for dissolving calcium. The process of calcium absorption is quite complex, so sometimes it is not enough to get it only from food; additional intake of the microelement is necessary.

Interaction with others

To improve the absorption of calcium in the intestine, it is necessary, which tends to facilitate the process of calcium absorption. When taking calcium (in the form of supplements) while eating, absorption is blocked, but taking calcium supplements separately from food does not affect this process in any way.

Almost all of the body's calcium (1 to 1.5 kg) is found in bones and teeth. Calcium is involved in excitability processes nerve tissue, muscle contractility, blood clotting processes, is part of the nucleus and membranes of cells, cellular and tissue fluids, has anti-allergic and anti-inflammatory effects, prevents acidosis, activates a number of enzymes and hormones. Calcium is also involved in the regulation of cell membrane permeability and has the opposite effect.

Signs of calcium deficiency

Signs of calcium deficiency in the body are the following, at first glance, unrelated symptoms:

• nervousness, worsening mood;
• cardiopalmus;
• convulsions, numbness of extremities;
• slowing of growth and children;
• high blood pressure;
• splitting and brittleness of nails;
• joint pain, lowering the “pain threshold”;
• heavy menstruation.

Causes of calcium deficiency

Causes of calcium deficiency include unbalanced diets (especially fasting), low calcium content in food, smoking and addiction to coffee and caffeine-containing drinks, dysbacteriosis, kidney disease, thyroid disease, pregnancy, lactation and menopause.

Excess calcium, which can occur due to excessive consumption of dairy products or uncontrolled use of drugs, is characterized by strong thirst, nausea, vomiting, loss of appetite, weakness and increased urination.

Uses of calcium in life

Calcium has found application in the metallothermic production of uranium, in the form of natural compounds it is used as a raw material for the production of gypsum and cement, as a means of disinfection (well-known bleach).

On TV, in various health programs, we are told that we need to monitor the amount of calcium that enters our body. But what foods contain calcium, many people do not know at all and instead healthy food They eat what tastes best.

1. Why do people need calcium?

Calcium is an important element needed by our body. Without it essential vitamin there cannot be a person. It is this element that is present in the body in greater quantities than other elements, accounting for about 2% of our body weight, with about 99% being in teeth, nails, hair and bones.

The role of calcium cannot be underestimated, because it is the basis of our skeleton and snow-white smile. But not everyone knows that this microelement takes part in the process of blood clotting, plays an important role in the contraction and relaxation of muscles and is simply necessary in the transmission of nerve impulses, and modern neurophysiologists consider it the best sedative.

1. What can cause calcium deficiency in the body?

Calcium deficiency is caused by the action of tetracycline, which removes the trace element from the body in urine. Tetracycline itself destroys teeth and bones.

Calcium deficiency is extremely common these days. When there is a lack of this vital element in the body, children develop high probability development of rickets and abnormal growth of teeth; in adults, curvature of the spine, osteoporosis (brittle bones), and caries may occur.

Anemia, herpes on the lips, allergies, decreased immunity - all these are consequences of decreased calcium metabolism. Women with insufficient amounts of the element in their bodies have a more difficult time giving birth. In addition, our beauty suffers significantly: dull and brittle hair, damaged teeth, peeling and breaking nails - not a very pleasant sight.

There are medications that can compensate for calcium deficiency in the body. These include calcium chloride or preparations containing chalk. But their disadvantage is that they are poorly absorbed by the body and, in addition, there is a high probability of overdose.

1. Excess calcium in the body

Calcium is the main building element of our body. Along with the shortage of this vitamin, Not less problems also occurs when its level in the body is elevated. Often, such excesses are the result of taking medications.

Excesses of this element are not eliminated from the body on their own. It can accumulate in the kidneys and provoke the development urolithiasis. An excess can also lead to increased excitability of the nervous system and cell dehydration. connective tissue, in addition, settling on the walls blood vessels, can cause stenosis of the aortic mouth.

For those who don't want to use medicines, there are a lot folk remedies. First of all, it is consumption natural products, rich in calcium.

To avoid problems with the content of this microelement in the human body, it is necessary to understand which foods contain calcium.

It is important to pay attention to a balanced diet and proper nutrition. Knowing which foods are rich in this vitamin, you can avoid problems such as deficiency or, conversely, excess.

Calcium is found in many foods, however, not all foods are easily absorbed by the body.

• The clear leaders in calcium content are seeds, legumes and nuts. Legumes are especially different, as peas, lentils and soy are excellent sources of this essential vitamin. In addition, poppy seeds, sesame seeds, almonds, peanuts, and walnuts, raisin. But since it is impossible to eat a lot of them, it is therefore impossible to satisfy the need completely.
• Dairy products are a traditional and well-known supplier of not only calcium, but also protein. Milk, yogurt, and sour cream occupy a special place.

Growing children's body It is important to get the required amount of calcium. To consume the norm, it is enough for a child to drink two glasses of milk a day. Hard cheeses are especially rich in calcium. In addition to this, in daily diet For a child, products such as kefir, cottage cheese, and sour cream should be present, because they are an excellent source of this essential element.

• Fish products, meat, eggs are an excellent source of replenishing calcium deficiency. Animal products should not be ignored. Sardine and salmon stand out among the variety of fish products precisely because of their increased content of this essential element.
• Noticeably less of this element is found in greens, berries, fruits and vegetables. By adding cherries, strawberries, apples, gooseberries, apricots, cauliflower, salad, broccoli, asparagus, citrus fruits in your diet, you can replenish your body with calcium, even in small quantities. But these products contain other microelements and vitamins that facilitate easy absorption of calcium.
• Eggshells are also an excellent supplier of calcium carbonate, which is perfectly absorbed by the human body. When taking it, there is no need to worry about an overdose, as excess is easily eliminated from the body. ethnoscience promotes eggshells as an essential source of calcium, ideal for both adults and young children.

The chemical composition of eggshells is almost completely identical to the composition of human bones and teeth.. In addition to calcium, the shell is rich in other elements, such as iron, zinc, sulfur, phosphorus, copper and other substances so necessary for our body.

Accept this product you can grind it into powder, preferably with a mortar to preserve all useful properties. You can add a couple of drops of lemon to the resulting substance. For daily use, half a teaspoon is a sufficient dosage. The course of treatment is two to three weeks. The most optimal time Reception is the beginning of spring and the end of autumn.

But simply consuming foods containing high level calcium will not be effective if you do not achieve better digestibility of this element. It will be well absorbed by the human body if combined with ascorbic acid, vitamin D, as well as phosphorus and magnesium salts.

Vitamin D functions as a regulator that controls the level of calcium and phosphorus in the blood. It is this vitamin, found in dairy products, butter, egg yolk, oily fish, protects the human body from the development of caries, helps in the fight against osteoporosis and promotes the healing of fractures.

The strength of our bones depends to a large extent on the ratio of calcium and magnesium. Bran, nuts, bread contains a considerable amount magnesium Such products must be included in the diet daily. The human body maintains a constant balance. So, if the amount of magnesium decreases, then, accordingly, calcium becomes less, and vice versa.

The amount of calcium also depends on the phosphorus content in the body. The ratio of the above elements should be present in the proportion of one to two. If the phosphorus content increases, the calcium level decreases. The body can obtain sufficient amounts of phosphorus by eating fish.

The fact that there are foods that interfere with the absorption of calcium should not be ignored. For example, diuretics or alcohol help remove this substance from the body. Fat is also its enemy, since it is capable of forming insoluble compounds with it that the body is not able to absorb. Smoking, drinking carbonated drinks, and sugar also cause problems with saturating the body with calcium.

The required level of calcium in the body is a guarantee for human health and strong bones. Using foods rich in this microelement, you can prepare a lot of interesting, varied and tasty dishes.

Video about what foods contain calcium