What foods contain calcium. Foods rich in calcium and magnesium

Every person's diet should include foods that contain magnesium and calcium. This is the only way our body is able to function normally.

Calcium

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

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

Calcium is needed:

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

This macroelement, which is part of tissue and cellular fluids, promotes healthy blood clotting and reduces the permeability of vascular walls. Thus, it prevents viruses and all kinds of allergens from entering the body’s cells.

Calcium contained in large quantity products are digested with some difficulty. This is especially true for cereal products, since they, as well as sorrel and spinach, contain substances that “conflict” with calcium. They form non-digestible and insoluble compounds.

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

The microelement from dairy products is absorbed quite well. The normalization of the process occurs thanks to lactose.

Magnesium

Magnesium supports the intestines and heart muscles. If the human body contains a sufficient amount of this microelement, then the removal of harmful toxic substances will be systematic and timely. Magnesium also helps strengthen tooth enamel.

“Collaborating” with calcium, this microelement plays a preventive role in the prevention of nervous, cardiovascular and urinary pathologies.

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

This element actively performs an anti-stress function, fights fatigue and helps improve performance. In addition, magnesium salts stop the development of malignant tumors.

Magnesium is actively absorbed in the colon and duodenum. Only inorganic salts are difficult to digest, while amino acids and organic acids are absorbed quite well.

Calcium and magnesium deficiency

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

1. Brittleness and fragility of bones.
2. Crushing of tooth enamel.
3. Teeth crumbling.
4. High cholesterol levels.
5. The appearance of kidney stones.
6. Pathology of intestinal peristalsis.
7. Increased nervousness.
8. Increased irritability.
9. Numbness and “stiffness” of the legs and arms.
10. The appearance of spasms.
11. Painful sensations in the heart area.

Oversupply

Cases where there is an oversaturation of calcium and magnesium in the body are also observed quite often.

An excess of these elements is characterized by:

1. Brittleness and brittleness of bones.
2. Increased irritability.
3. Progression of digestive tract pathology.
4. The appearance of arrhythmia, tachycardia and other cardiovascular diseases.
5. Lethargy.
6. Development of hypercalcemia (relevant for children under 2 years of age).

Daily calcium requirement

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

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

Daily requirement for magnesium

As for magnesium, the daily requirement for it is approximately 0.05 percent, or 400 milligrams, of the human body weight. Children under twelve years of age are recommended to consume at least 200 milligrams of magnesium daily. The dose for pregnant women increases to 450 milligrams. Athletes, as well as those who are exposed to serious physical activity every day, need 600 milligrams per day to maintain their body “in good shape.”

Deficiency and excess of this element in the body can be easily avoided. To do this, you need to know which products contain calcium.

Seeds, nuts, legumes

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

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

Fruits, berries, vegetables

Despite the fact that vegetables, fruits and berries do not contain as much calcium as legumes, it is extremely necessary to eat these foods, because they contain many useful elements and microorganisms that facilitate the absorption of this microelement.

You should include in your diet:

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

Fish

Quite a large amount of calcium is found in fish and fish products. It is advisable to include salmon and sardines in the diet.

There are many products that contain magnesium.

Nuts and seeds

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

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

Legumes and cereals

Magnesium is found in fairly large quantities in wheat germ and bran. You should also include in your diet:

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

Greens and vegetables

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

Magnesium in its composition is found in such products as:

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

Seafood

Rich in magnesium:

• squid;
• shrimps;
• flounder;
• halibut.

Dried fruits and fruits

Large amounts of magnesium are found in:

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

Despite the fact that the level of calcium in dark green vegetables is quite high, its absorption is difficult due to oxalic acid.

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

As you know, various metabolic processes are balanced and interconnected in the human body. Regular consumption of foods containing calcium is important for the health of bone tissue, teeth, optimal functioning of blood vessels, muscles, skin, and brain.

Properties of calcium

Adequate intake of foods containing calcium is especially necessary for bones and teeth. In addition, this useful macronutrient is involved in cellular metabolic processes and is important for optimal muscle activity and coordination of movements. It eliminates decreased blood clotting, has an anti-inflammatory effect, and supports the nervous system.

In the case of an unbalanced diet or the presence of certain diseases, the body is forced to extract calcium from bone tissue, including to satisfy the need for additional energy. This happens with calcium metabolism disorders, when the body is chronically dehydrated. As a result, osteoporosis develops, bones become porous and susceptible to fracture.

A sufficient supply of calcium-rich foods increases the body's resistance to infections and sudden temperature changes, reduces vascular permeability, and reduces the likelihood of increased blood pressure.

The macroelement cleans blood vessels and helps eliminate cholesterol plaques. The formation of lime deposits on the walls of blood vessels is often associated with excessive consumption of foods rich in calcium. In fact, all kinds of diseases are caused by the inorganic variety of the element. Eating natural food without heat treatment helps preserve and maintain health.

What Causes Calcium Deficiency

Absorption of macronutrients from food and transition to bone tissue Promotes sufficient physical activity. Therefore, athletes and athletes engaged in regular physical labor extract larger amounts of macronutrients from food. Deficiency is more often found with a sedentary lifestyle.

On the other hand, muscle tension, visiting a bathhouse or sauna leads to inevitable sweating, which causes calcium deficiency.

Absorption is impaired in the case of dysbiosis, diseases of the digestive system, kidneys, pancreatitis, hyperfunction of the thyroid gland, excess intake of iron, potassium, sodium from foods, in case of deficiency, long-term use of laxatives or diuretics.

Calcium deficiency is caused by tetracycline, which provokes the excretion of the macroelement in the urine. By entering into a chemical reaction, tetracycline destroys bones and teeth over time, and characteristic yellow spots form on the enamel.

Deficiency is caused by poor diet, abuse (sodium chloride), sugar, coffee, and alcohol.

A lack of calcium impairs the strength of bone tissue. Muscles begin to ache, legs cramp during sleep, blood clotting worsens, and decreases.

Increased levels of calcium in the body

In case of an excess of macronutrient intake, excitability increases nervous system, connective tissue cells are dehydrated, which reduces their functionality.

An increased calcium content in the body causes the development of urolithiasis and the formation of calcium and magnesium salts.

The concentration of urates and uric acid salts increases. Deposits in the joint area, increased salt concentration in the cartilage impede mobility, and gout develops.

If calcium is elevated, it is useful to drink distilled or so-called “soft” water containing a minimum of macronutrients. It perfectly cleanses the body and dissolves excess minerals. The course of hydrotherapy should be limited to two months.

Calcium intake rate

Every day with food, an adult should receive up to 1 g of calcium, a child up to 0.8 g.

This standard takes into account that the diet of Russian residents includes all kinds of dairy products. The high level of excretion of unused macronutrients from the body is also taken into account: approximately 0.75g is excreted in feces, 0.2g in sweat and urine.

The diet of residents of countries with low milk consumption is dominated by other foods containing calcium: cereals, fruits, vegetables, meat. The natural output of unused macronutrients is significantly less. In India, Japan, Turkey, the daily norm is 0.35g.

Calcium and vitamin D

In addition to foods containing calcium, for its absorption in the small intestine, the body needs vitamin D, synthesized under the influence of sunlight.

Sufficient vitamin D content prevents the development of osteoporosis, rickets, periodontal disease, and rheumatism. It is necessary for blood clotting, tissue growth, smooth functioning of the heart, and the health of the nervous system.

Approximately 90% of vitamin D is synthesized by the skin under the influence of the sun. Natural synthesis is hampered by fear of sunbathing and intensive use of sunscreens.

Sunbathing is necessary, but only in places with clean air, with a maximum concentration of ultraviolet rays, i.e. in the morning or evening.

Eliminating a deficiency with food or synthetic vitamins requires certain work from the body, so it is difficult to say about the benefits of this approach. Moreover, in some cases, taking foods artificially fortified with vitamin D causes the deposition of calcium salts.

To eliminate a significant vitamin deficiency, 400-600 IU per day is required.

The following foods are rich in vitamin D: 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 better absorption of calcium, it is necessary to include foods containing phosphorus in the diet. Significant reserves of phosphorus are concentrated in the teeth. Sufficient synthesis of vitamin D maintains an optimal ratio of these elements in the blood.

As a rule, a modern resident receives enough phosphorus. It is found in fish, meat, cheese, egg yolk, peas, beans, pears, millet, nuts, and bread.

In case of excessive intake of phosphorus alone or in combination with calcium, the hormonal control exercised by the kidneys is disrupted. Until the level of phosphorus in the blood normalizes, the useful element is excreted in the urine. To ensure vital processes, the body has to use up reserves accumulated in bone tissue.

The daily adult norm of phosphorus is 1.6 g.

Phosphorus and calcium are found in the following foods: green peas, beans, fresh cucumbers, radishes, cabbage of any variety, low-fat cheeses, apples.

Rolled oats are considered a wonderful source of these elements. Before cooking, soak it in cold water for 3-4 hours.

Calcium content in dairy products

The traditional source of calcium is dairy products. First of all, milk, yogurt, sour cream.

The following dairy products contain a lot of calcium: cheeses, condensed milk, kefir, yogurt, sour cream, cottage cheese. There are especially many useful macronutrients in hard cheeses.

Foods other than dairy that contain the most calcium

Some healthy eating advocates are convinced that milk is harmful for adults. Because of it, acid is formed in the body. Calcium supplied with food is used to neutralize the acidic environment.

Moreover, the calcium contained in milk is unusual for the human body. Its absorption requires a lot of energy and calcium reserves from bones and teeth.

In addition, the dairy product cheese, rich in calcium, contains a lot of fat and salt, which is not good for health. Therefore, supporters of a healthy lifestyle choose other products as a source of the necessary element.

Sesame, hazelnuts, almonds, walnuts, peanuts, dried apricots, raisins, sunflower and pumpkin seeds are especially rich in useful macronutrients.

The content is quite high in apples, apricots, cherries, currants, gooseberries, grapes, oranges, melons, strawberries, wild strawberries.

Compared to bitter chocolate, milk chocolate contains more useful elements; it is part of cocoa powder, as well as black and white bread.

Vegetables contain a lot of calcium: soybeans, legumes, leafy and green cabbage, parsley, beans, spinach, celery, greens, carrots, lettuce, potatoes.

In addition, leafy vegetables contain oxalic acid, which binds the beneficial element and interferes with its absorption.

Excessive consumption of foods containing protein acidifies the body, causing a lot of the useful element to be excreted in the urine. The body is forced to use up reserves from bone tissue.

Eliminating calcium deficiency with eggshells

If for various reasons you do not want to use pharmaceutical complexes containing vitamins and minerals, you can prepare your own nutritional supplement from chicken egg shells.

Eggshells are 90% calcium carbonate. Synthesized from organic and inorganic varieties of a useful element, it is almost completely absorbed by the human body. The resulting calcium phosphate strengthens bone tissue and teeth. The shell also contains phosphorus, copper, zinc, and manganese.

It is believed that the healing effect of raw egg shells is higher, but you need to be sure that the bird is not infected with salmonella. Salmonella die when the temperature rises. For example, to ensure that you do not get infected, it is enough to heat food for 10 minutes at a temperature of +75C.

Recipe 1. Wash the raw egg thoroughly, boil the shell for 15-20 minutes, peel off the film. Dry and grind in a coffee grinder. Use the shells of 3-5 eggs at a time. Afterwards take 1 tbsp. fish oil rich in vitamin D.

Recipe 2. Pour the powder obtained from three eggs with the juice of one and place on the bottom shelf of the refrigerator. When the shell dissolves, 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 1 tbsp. honey

Calcium after heat treatment of foods

Cooking food converts the beneficial organic variety into an inorganic state. It is not absorbed and causes the formation of gall bladder or urinary bladder.

Dairy products from the store and all kinds of formula for small children are pasteurized and therefore contain inorganic calcium.

The organic variety is rich in raw vegetables, fruits, seeds, as well as fresh cow's milk, which is not available to city residents.

Mass of organic calcium in breast milk. When breastfed naturally, the child develops teeth faster and is less susceptible to rickets than when fed artificial formula.

Products that dissolve inorganic calcium

In addition to heat treatment of foods, the absorption of the beneficial element is hampered by the abuse of salt and the abundance of sugars and flour products in the diet.

Once in the blood, the inorganic version of the macroelement accumulates on the walls of the veins abdominal cavity and anus, where the speed of blood flow is reduced. Insufficient lumen of blood vessels provokes the development of tumors.

The liver, purifying the blood, sends the inorganic element to the gallbladder, where it gradually accumulates. The remains of the inorganic variety are carried by the blood to the kidneys and bladder, causing the formation of sand and stones.

Beetroot juice contains only 5% calcium and a significant amount of the antagonist element sodium. Taking the juice cleanses the blood, dissolves calcium deposits on the walls of blood vessels, causing an increase in the lumen, a decrease in blood pressure and stress on the heart muscle.

In addition, the juice contains chlorine, which stimulates the lymphatic system, cleanses the liver, gall bladder and kidneys.

Before drinking, keep freshly prepared beet juice at room temperature for two hours to remove volatile compounds. At the beginning of cleansing, dilute with carrot or apple juice. Take 250-300 ml of beet juice every day.

For another treatment regimen, take a glass of a mixture of beet, carrot and cucumber juices three times a day.

To eliminate excess uric acid and dissolve kidney stones, it is useful to take the juice of one lemon diluted with half a glass of water three times a day.

Everyone knows that calcium is a very important and useful element in the human body. To understand how calcium is absorbed, you need to know what foods contain it.

Calcium is a macronutrient necessary for the structure and functioning of all cells of the human body. The largest amount of calcium is found in hard tissues: bones and teeth. Calcium is necessary for muscles to function and is involved in blood clotting. The influence of this mineral is significant in the conduction of nerve impulses.

How much calcium should you consume in food?

The daily intake of calcium for a middle-aged person (men 25–60 years old, women 25–50 years old) should be about 800 mg. Men over 60 years of age and women over 50, for normal functioning of the body, should receive 1200 mg of calcium per day.

There are special requirements for children: newborns up to six months need 400 mg of calcium, children under 1 year - 600 mg. As the child grows, more calcium will be required: after 1 year to 10 years - about 800 mg, and from 11 to 25 years - 1200 mg.

Foods High in Calcium

For the normal functioning of the human body, you need to know about the proper use of calcium-containing foods.

What foods are high in calcium? Record holders for calcium content are seeds (poppy, sesame), nuts, lettuce, greens and legumes, low-fat cottage cheese, low-fat fish, milk. But, in everyday life, each person has their own food preferences. Some people do not like fish, while others cannot tolerate milk, but prefer vegetables and fruits.

Below is a table of calcium content in foods that suit a wide range of tastes.

The calcium content in food ranges from approximately 20-30 mg per 100 grams of product to significant figures - up to 500 mg and even higher.

The important fact is that there are a huge number of foods that contain calcium.

An adult, on average, should receive 1000 mg per day, and with a normal diet, the calcium content in the diet is enough to satisfy the body's needs for this mineral.

However, there are many conditions when a person needs as much calcium as possible: the growing body of a child, pregnancy and breastfeeding, osteoporosis, menopause, limb fractures.

Under such circumstances, a person needs to know exactly where the most calcium is found and choose exactly those foods for better and greater absorption.

First of all, let's try to take everything we can from milk. Now we will find out how much calcium is contained in dairy products!

Calcium content in milk, sour cream, cottage cheese, yogurt, kefir and cheese

based on 100 g of products:
milk 3% - 100 mg,
milk 1% - 120 mg,
natural yogurt – 120 mg,
kefir – 120 mg
sour cream - 100 mg,
cottage cheese – 95 mg,
hard cheeses – 600 – 900 mg.

Friends, bare numbers do not always clearly reflect the real state of affairs. It seems that everything is simple! I drank half a liter of milk and already received half my daily requirement. But no! See for yourself!

The older we get, the worse the body absorbs macronutrients from milk. An infant absorbs up to 50%, adults only 15%.

The absorption of calcium from milk depends on its heat treatment. If you drink village cow's milk, it is well absorbed. But we drink pasteurized, store-bought milk. As a result of heating, calcium changes from organic to inorganic form.

If you drink half a liter of milk at once, it is absorbed worse than if you drink it in parts.

Sour cream contains as much calcium as milk. But in fact, sour cream is a very fatty dairy product (10, 15, 20, 30%), and fats saponify the mineral, forming an insoluble salt. So sour cream added to a salad or borscht adds only taste and calorie content to the food. But there is no calcium in it! It is not digestible!

And there’s nothing to say about cottage cheese. If a person is worried about caries, split hair, or breaking nails, the first advice we will give him is “You need calcium!” And then we’ll add – “Eat more cottage cheese!” But that’s not right! There are even less macronutrients in cottage cheese than in milk! Why? Very simple!

When making cottage cheese, almost all the calcium remains in the whey. True, this rule applies to village cottage cheese. In industry, calcium chloride is added to speed up the curdling of milk. It’s not a very useful product that we’ll get, but it’s still better than nothing.

The same technologies are used in the industrial preparation of cheese. In fatty cheeses, insoluble calcium compounds quickly form. Therefore, buy durum varieties, they have less fat and more minerals.

It turns out that the best dairy product to meet the body's calcium needs is yogurt and kefir. So, everyone, calculate for yourself how many dairy products you eat per day and estimate how much of this element you are missing up to 1000 mg?

Calcium content in plants, nuts, seeds

Vegetables and green herbs:
Basil – (wow!) 370 mg
Parsley – 245 mg
White cabbage – 210 mg
Beans – 194 mg
Watercress – 180 mg
Seed dill – 126 mg
Broccoli – 105 mg
Beans – 100 mg
Canned olives – 96 mg
Green onion – 86 mg
Carrots, lettuce,
radishes, cucumbers, potatoes,
tomatoes – from 6 to 37 mg

Fruits, seeds and nuts:
Sesame seeds – 780 mg
Cashew – 290 mg
Almonds – 250 mg
Pine nuts – 250 mg
Dried apricots - 160 mg
Hazel – 225
Sunflower (seeds) – 100 mg
Pistachio nuts – 130 mg
Walnut kernels – 90 mg
Peanuts or groundnuts – 60 mg

Wow! It turns out that you can get even more calcium from plant foods than from dairy products. True, drinking a mug of milk is easier than chewing a bunch of parsley. Just make all kinds of salads every day from raw vegetables and herbs, adding nuts or seeds to them. Dress this salad with lemon juice, a little olive oil, herbs - beauty! It will be very nice if you train yourself to add a teaspoon of sesame seeds to the dishes you prepare.

Friends! But fresh fruits and berries contain little calcium. Whatever you take: apples, oranges, bananas, watermelon, cherries, plums, etc. - they contain an average of 20–40 mg of calcium per 100 g. But who forbids you to eat as much of them as possible? The main thing is that this is the most highly digestible mineral, because... it is bound to plant amino acids. Such chelated complexes very easily penetrate the intestinal wall directly into the bloodstream and are successfully delivered to the bone matrix.

Fish, seafood, seaweed
Atlantic sardines in canned food – 380 mg
Crab and shrimp meat – 100 mg
Cod, pike, carp,
trout – from 20 to 50 mg
Seaweed – 58 mg

Calcium content in meat(beef, lamb, pork, chicken, turkey) ranges from 30 to 80 mg. There is even less in semi-finished meat products. Only 13 mg of calcium in chicken eggs. Scientists believe that this element in the meat of mammals and poultry is concentrated in the blood plasma, and not in muscle cells. But, just like fish, we love meat both for its taste and for the great benefits that they bring to humans. This is an excellent source of protein, amino acids, and energy.

Cereals contain from 20 to 200 mg of mineral. Most of it is in buckwheat groats and oatmeal. However, now mainly refined, highly purified products are on sale: rice, semolina, premium grain flour. That's not even important. The fact is that all grains contain phytin, and during the preparation of cereals and baking, phytin combines with calcium, forming insoluble compounds that are completely eliminated from our body. That is why I would like to warn you: if you decide to take additional tablets or capsules with calcium, do not combine them with cereals or bread.

One of the constant sources of calcium is drinking water. Drinking water contains up to 500 mg per liter. With drinking water we get on average 20% of the macronutrient.

Scientists have calculated that Russians on average receive 300, or at most 500 mg of calcium from food. This means that the calcium content in various products still does not satisfy human needs. To get the required 1000 mg, you need to eat three times more than what we consume daily. This is impossible, we will all turn into koloboks.
Therefore, there is only one way out - add calcium supplements to your diet little by little. This could be egg shells, various pharmacy vitamins with minerals for adults and children. You can take old, forgotten drugs: glycerophosphate, lactate and calcium carbonate. They are not advertised on television, but are sold in pharmacies. Ask the pharmacist and they will not refuse you, they will sell you. These tablets are not expensive.

Among the modern drugs sold in pharmacies, we can note Calcium D3 Nycomed, Kalcemin, VitaMISHKI for children.

Don't forget about modern dietary supplements. I won’t write much about them. I will only mention Calcium Magnesium chelate from the American Company NSP. Excellent product, I have been using it for many years.

How to use egg shells

Use eggs for cooking. Then wash the shells with soap. Boil in water for 5 - 7 minutes so that there are no intestinal salmonella left on it. Dry and grind in a coffee grinder to a powder. An adult should take a third, maximum half a teaspoon of powder per day. Place the powder in a cup and squeeze 2 teaspoons of lemon juice on top. It is necessary that soluble calcium citrate is formed. Take for a month. This is a good first aid for calcium deficiency. Just take vitamin D at the same time or drink fish oil capsules.

Friends! Although the shell is a folk method of strengthening bones, it is better not to give it to small children. This is not a dosed product. How do you know how much calcium will enter the baby's body? What if you overdose? If the doctor knows your child and personally recommends it, then use it. You can give this drug starting from 3 to 5 years, not earlier.

Speaking of overdose in an adult. Of course, if something bothers you, you want it to go away as quickly as possible. And we are ready to eat a lot of egg shells. But this should not be done. An overdose of calcium is extremely rare, but still not excluded. If you take up to 2 - 2.5 g of calcium, then nothing bad will happen. An overdose will begin if you consume 4 or more g per day. This is dangerous because calcium will begin to be deposited in the blood vessels, causing kidney and liver stones. Therefore, it is better to take dosed medications.

Let's summarize everything that has been written. I calculated how much calcium I was getting into my body every day for the last three days through food. It turned out to be less than 500 mg! Oh, I didn’t even think it was so little! I didn’t run to the clinic to get a blood test to check the content of this mineral. By the way, you can also determine all the vitamins and minerals in your hair, you can do bone tissue densitometry. Examine your body thoroughly!

I didn’t do this because I don’t have any health complaints now. But I consume less calcium than normal! This is bad. I think prevention is needed! What did I start doing? I bought sesame seeds and add them to the food I cook: salad, cottage cheese, porridge. I made a vitamin mixture with dried apricots, nuts, prunes and lemon - I use it for tea. I bought seeds and nuts - I add them to the porridge and nibble on them a little when I want. I also started buying all sorts of herbs: dill, parsley, basil. I add them to lunch and dinner. And I also ran to the NSP Company office and bought the dietary supplement Calcium Magnesium Chelate. I'll start prevention. Like this. If I didn’t have to write this article, I wouldn’t have been alarmed. Every cloud has a silver lining!

Calcium in food is the main source of this mineral for our body. Natural calcium is perfectly absorbed, strengthens skeletal bones, and helps the functioning of all body systems. If there is a deficiency, use additional dietary supplements with calcium.

The most common food products can satisfy the needs of the human body for calcium. The main thing is to use calcium rich foods, along with food that helps the absorption of this element.

Calcium and its role in the body

Calcium is one of the most important chemical elements for the human body. Calcium forms the structural basis of bones and teeth and is necessary for normal blood clotting, hormone production, and muscle contraction. leads to problems such as impaired growth (in children), osteoporosis and seizures (in adults).

The body's needs for calcium are quite high. So, children under 3 years old need 600 mg of calcium daily, children from 4 to 10 years old - 800 mg, children from 10 to 13 years old - 1000 mg, adolescents from 13 to 16 years old - 1200 mg, adults from 16 years old - about 1000 mg, pregnant and lactating women women - from 1500 to 2000 mg.

Fortunately, even the most common foods can meet the body's calcium needs. The main thing is to consume foods rich in calcium along with foods that help the absorption of this element.

Nuts, seeds and beans are high calcium foods

Contrary to popular stereotypes, calcium is not only found in animal products. Moreover: among the products present in the diet of many people, those of plant origin are clearly the leaders in calcium content!

Thus, 100 g of poppy seeds contains almost 1.5 g of calcium (for comparison: milk contains 120 mg of calcium per 100 ml of product). In sesame seeds - 800 mg/100g, in almonds - 250 mg/100g, in beans - 200 mg/100g.

Of course, it will not be possible to satisfy the body’s needs for calcium solely through these products, but they will become a valuable addition to the diet and will significantly increase the intake of calcium into the body from food.

Greens, rose hips - and calcium!

A fair amount of calcium is also found in products such as young nettle (713mg/100g), watercress (214mg/100g), rose hips (257mg/100g).

Of course, we hardly consume these products more than, say, beans, but we should not forget that “man does not live on calcium alone”! In any case, fresh herbs and rosehip decoction will be a very valuable addition to the diet during the period of winter-spring vitamin deficiency. After all, they can not only replenish calcium reserves in the body, but also improve the absorption of this valuable element.

Calcium in milk and fermented milk products

This is the main source of natural calcium in the body. And although milk is far from being in the TOP of calcium-containing products in terms of calcium content, dairy products can be consumed with almost no restrictions.

The question of which dairy products have more calcium - fresh milk or cottage cheese and cheeses - deserves special mention.

The fact is that the “lion’s share” of calcium is contained in whey, so in cottage cheese, if it is made from pure milk, there is slightly less calcium than in the original product - on average 80 mg per 100 g.

However, during the industrial production of cottage cheese, calcium chloride can be added to milk to speed up the curdling process. Therefore, “store-bought” cottage cheese is somewhat richer in calcium than “market” cottage cheese. The same is true for hard cheeses.

Calcium in meat products and fish

Contrary to popular stereotypes, meat products are quite low in calcium. The fact is that in the body of mammals and birds, most of the calcium is found in the blood plasma, and not inside the cells. Therefore, meat contains very little calcium (less than 50 mg/100g).

Fish and seafood are also low in calcium. The only exception is sardine (300 mg/100g).

Calcium in foods such as grains and vegetables

Cereals and vegetables are usually low in calcium. Most vegetables, whole grains and bran bread (or wholemeal bread) contain approximately the same amount of calcium as meat - up to 50 mg/100g.

However, these foods form the basis of our diet, and their low calcium content is compensated by more of these ingredients in the diet.

Calcium in foods: bioavailability issues

As follows from the above, it is not at all difficult to create a diet rich in calcium and at the same time balanced in calories and nutrients.

But there is also the issue of calcium bioavailability - that is, our body’s ability to absorb this element. Therefore, foods rich in calcium must be combined with foods that contain a significant amount of vitamin D (this vitamin is present in butter, dairy products, egg yolk, fatty fish) and ascorbic acid (the main source of its intake in the body is vegetables).

In addition, in order for calcium to be absorbed by bone tissue, the body must receive enough magnesium (there is a lot of it in bran, wholemeal bread and nuts) and phosphorus salts (found in fish). Otherwise, calcium will simply be excreted in the urine or deposited in the joints and kidneys in the form of “stones” - calcifications.

Do not also forget that all diuretics enhance the excretion of calcium. Therefore, excessive consumption of alcoholic and caffeine-containing drinks, which have a diuretic effect, will negatively affect the absorption of calcium from foods.

Calcium in foods and hypercalcemia

Everything is good in moderation. Including calcium intake! An excess of this element can cause so-called hypercalcemia, which leads to the appearance of stones (calculi) in the kidneys and bladder, blood clotting disorders and weakened immunity.

However, a healthy body has perfect mechanisms for controlling the absorption of calcium. Therefore, even when natural foods contain excessive amounts of calcium, this, as a rule, does not cause harm to the body. Excess calcium is simply not absorbed!

But the use of calcium medications should be treated with caution. This is especially true for drugs such as calcium gluconate (Calcii gluconas) and calcium chloride (Calcii chloridum). These medications are not intended for use as a dietary supplement and taking them without medical indication may cause unpleasant consequences.