Pumps

Protein and calcium in what foods. All about calcium: the daily norm, what foods contain it, deficiency and excess

06.03.2018 Ekaterina Smolnikova

In this article, we will try to figure out why the body needs calcium, which foods contain the most, how much to consume and what contributes to its better absorption. It is worth noting that the mineral in question is involved in almost all human life processes, and, accordingly, its deficiency is the cause of many dangerous diseases.

The main properties of calcium

Calcium- a necessary and practically indispensable macronutrient for the life of the human body. Without his participation, it is impossible to ensure the full functioning of most vital systems, for example, the brain, skin, muscles, heart, nerves and blood vessels. Also, with regular intake of foods high in calcium, you can ensure the strength of teeth and bones over a long period of life.

Due to the high chemical activity in nature, this mineral is not found in its pure form. However, a large amount of it can be found in living organisms inhabiting our planet. For example, bone tissues and teeth of an adult contain an average of 1-1.5 kg of calcium.

Why is calcium needed?

The use of food rich in calcium, as well as trace elements that contribute to its absorption, is especially important for the following organs and their systems.

Dairy products have long been considered major sources of calcium. Milk and its derivatives (yogurt, cheese, butter) contain a useful mineral in a form in which the body can easily absorb it. But from what other foods is calcium absorbed best?

Calcium is an essential nutrient for bone, heart, muscle, and nerve health. It helps blood vessels expand and contract, as well as glands to release hormones and enzymes, which is important for muscle contraction.

If there is not enough calcium in the diet, the body takes it from the bones, weakening them. This may lead to osteoporosis and increases the risk of developing colon cancer.

According to the recommendations of the US Department of Health (U.S. Department of Health), it is worth including low-fat dairy products in the diet, but limiting their consumption (no more than 2 servings per day). The high content of vitamin A in milk leads to weakening of the bones.

Also, excessive consumption of dairy products is associated with an increased risk of prostate cancer and ovarian cancer.

List of foods high in calcium

Here is a simple, easy-to-remember list of calcium-rich foods.

green vegetable leaves cabbage family (cruciferous vegetables) are enriched with an important mineral. One hundred grams of cabbage, spinach or broccoli contains more calcium than a glass of milk. If you eat them raw, they retain all of the calcium. They also contain magnesium and iron, which are necessary for bone health and act as a prophylactic against iron deficiency. High-calcium vegetables that can be added to meals include arugula, dandelion greens, watercress, and other edible leaves.

From the sea to the table. Soft-boned fish - canned sardines - provide a very large amount of calcium. Salmon and fatty fish are important sources of minerals and calcium. These include seaweed, which is found in Asian soups.

Rice and almond milk contain the same amount of calcium as cow's (120 mg of calcium per 200 ml volume). Soy milk is also on the list, but provokes intestinal gases. To avoid discomfort, you can choose tofu - a good substitute for cheese, which contains about 250 mg. calcium per serving.

Just two tablespoons (5 g) sesame, poppy or sunflower seeds enrich the dish by 65 mg. calcium. And if you add fragrant basil or rosemary to them, then for all 100 mg.

Half a cup with almonds or hazelnuts enough calcium to start the day. Figs, dry or fresh, are also an excellent source of this mineral.

35 g oatmeal provides the body with 105 mg. calcium. It is useful to combine it with dried fruits for breakfast in porridge, or add oatmeal to food to increase nutrients.

beans- an excellent source of calcium: a cup of boiled beans (with broth) contains about 200 mg.

How much calcium does a person need per day?

With this information, it remains to find out how much calcium you need per day to stay healthy. It depends on age and physical condition. The norm of calcium according to the World Health Organization (WHO):

Does vitamin D lower calcium?

Speaking of calcium, one cannot fail to mention vitamin D. It helps the body absorb calcium, and is also stored in the bones. Vitamin D is produced naturally in the body by exposure to sunlight. It can also be obtained from certain foods: fatty fish (salmon, swordfish, tuna), sardines, egg yolks and orange juice, grains.

To prevent the body from taking calcium from the bones to compensate for high sodium levels, it is recommended to reduce salt intake.

Otherwise, over time, the bones will weaken and the risk of osteoporosis and fractures will increase, especially in adult women.

In addition, you should avoid taking calcium supplements unless your doctor prescribes them. It is always best to get minerals from food. Supplements have been linked to health problems and are usually directed toward healing.

How to drink calcium so that it is absorbed?

In addition to vitamin D, calcium is naturally absorbed by magnesium and phosphorus. The diet should include cocoa and whole grain bread (magnesium), as well as meat, dried fruits and bran (phosphorus).

In case of an acute shortage of calcium in the body and medical prescriptions, magnesium should be consumed 2-3 hours after calcium. The same applies to iron, if there is evidence. It is important to make sure that you need to take iron, since an excess of this vitamin can lead to a myocardial infarction.

In addition, human biorhythms play a role in the absorption of vitamins and minerals. In the daytime, the body consumes the minimum amount of calcium, and at night - the maximum, so it is recommended to drink it in the evening.
Often the stomach becomes an obstacle between the body and calcium. With increased acidity of the stomach, calcium citrate should not be taken, with low acidity - carbonate.

Calcium (Ca) is a macronutrient (contained in the body in fairly large quantities), so it is extremely important to eat foods containing calcium. The lack of this element causes malfunctions in metabolism, various diseases (osteoporosis, for example), and can cause allergic reactions.

Functions and role of calcium

Since calcium is a macronutrient, its importance in the body is diverse. It performs several vital functions, so its role can hardly be overestimated:

It is especially important to consume enough of this macronutrient for children and pregnant women for the reason that it is necessary for the growth of the skeletal system.

A double load falls on the body of pregnant women: it ensures its own vital activity, is responsible for the development of the fetus, which grows rapidly in late pregnancy, and therefore needs a large amount of Ca.

If a woman neglects proper nutrition, she runs the risk of upsetting the calcium balance in her body, because the fetus will consume everything that it needs.

How much calcium should be consumed with food (daily intake)

The average person weighing 70 kg of calcium in the body contains 1700 grams, and its reserves need to be replenished regularly. An adult should consume about 1000-1200 mg per day. Children of different age groups should eat the following amount of Ca per day:

1-3 years - 800 mg;
4-6 years - 900-1000 mg;
7-10 years - 1100 mg;
11-17 years - 1200 mg.

A large amount should be consumed by pregnant and lactating women (about 2000 mg / day), athletes, people with a identified lack of calcium, as well as those with cardiovascular disorders and working in hazardous industries (it is not in vain that they give milk “for harmfulness”).

It is also worth remembering that not all products contain Ca in an accessible form, but only 10-40% of the consumed volume of Ca is absorbed. Cereals, spinach, sorrel, due to the substances they contain, reduce the absorption of calcium (form insoluble compounds with it).

What foods contain calcium

Everyone knows that a lot of calcium in dairy products, but this is not a complete list. Vegetables, nuts, and other seeds are often just as rich in macronutrients. Below is a table with the approximate content of Ca in the composition of various products.

The product's name	Calcium content in 100 g of product, mg	Percentage of the daily norm,%
Cheese	760-1005	63-84
Sesame	780	65
Basil	370	31
Cashew	290	24
Almonds, pine nuts	250	23
Parsley	245	20
White cabbage	210	18
Watercress	180	15
chickpeas	193	16
Hazelnut	170-200	14-15
Pink salmon	185	15
Garlic	180	15
Curd, dried apricots	160-164	13
Beans	150	13
chicken yolk	136	11
Goat milk	134	11
Dairy products, pistachios	122-126	10
Cow's milk	100-120	8-10
Dill	126	10
Oatmeal	117	10
Broccoli	105	9
Beans, sunflower seeds	100	8
Olives	96	8
Walnuts	90	8
green onion	86	7
Peanut	60	5
Carrots, cucumbers, potatoes, lettuce, tomatoes	6-37	0,5-3

As can be seen from the table, the largest amount of calcium is found in the following products:

cheeses;
nuts, other seeds (sesame, cashews, almonds, pine nuts, chickpeas);
greens (basil, parsley, dill, watercress);
white cabbage;
pink salmon;
garlic;
cottage cheese;
dried apricots.

The metabolism of calcium in the body depends on elements such as phosphorus, potassium. Together with phosphorus, for example, Ca is the basis of all bone tissue. Potassium opposes the excretion of calcium along with urine. Therefore, it is also important to know which products contain at least a couple of elements.

List of foods that contain potassium and calcium:

potato;
tomatoes (especially dried or in the form of tomato paste);
beans;
dried apricots;
spinach;
pumpkin (or its seeds);

Where is the most calcium and phosphorus found?

fish (sardine, tuna, mackerel);
cottage cheese.

The joint intake of Ca and iron in food leads to a low degree of assimilation of both elements. Therefore, it is worth sharing the intake of dishes that contain large amounts of iron and calcium.

How to help absorb calcium

First of all, as already noted, you should not eat foods containing calcium along with foods that interfere with its absorption. But this is not the only way. There are also minerals and vitamins that contribute to a more complete absorption of Ca:

magnesium;
zinc;
vitamin D

Therefore, it is necessary to include in the diet foods rich in vitamin D, magnesium, zinc.

It is easy to see that zinc, magnesium, calcium, vitamin D, phosphorus and potassium are often found in the same vegetables, nuts, meats, and fish. Nature itself took care of human health.

Signs and consequences of a lack / excess of calcium in the body

“Everything is poison, and nothing is without poison; one dose makes it invisible. In one form or another, these words of Paracelsus are familiar to many. Calcium is no exception.

The following signs indicate a lack of this macronutrient (hypocalcemia):

muscle cramps;
growth retardation (in children);
fragility of nails and hair;
allergic rashes (when eating ordinary human dishes);
joint pain;
drowsiness.

In the absence of timely treatment, this can lead to disruption of the cardiovascular system, high blood pressure, the development of other diseases (osteoporosis), damage to the teeth, and toxicosis during pregnancy.

With hypercalcemia, the following symptoms are noted:

increased thirst;
weakness;
vomiting, nausea;
constipation;
lack of appetite;
violation of the kidneys (nitrogenous compounds are not excreted).

If measures are not taken in time, calcium can be deposited in the internal organs, causing the formation of stones, disrupt the intestinal patency up to zero, lead to dehydration, poisoning of the body with nitrogenous compounds.

Elimination of calcium deficiency with eggshells

Calcium is found in large quantities in the eggshell, which is important - it has an accessible form for assimilation. Therefore, this folk method of dealing with macronutrient deficiencies has been used for a long time and is very popular. But it does have some shortcomings.

Among the arguments "against" treatment in this way: the likelihood of injuring the esophagus with insufficiently crushed parts of the shell, the possibility of getting sick with salmonellosis. Nevertheless, even some doctors note that this method has the right to life. Powdered shells can also be sprinkled on wounds to stop bleeding.

This method also has contraindications:

gastritis and ulcers of the stomach, duodenum;
bile and urolithiasis;
hypovitaminosis for vitamin D;
diseases of the heart and blood vessels;
poor patency of the digestive system.

It is also worth noting that this is far from the only way to replenish Ca reserves in the body: these include a balanced diet with the inclusion of macronutrient-containing products, the intake of industrial preparations with the addition of calcium.

It is also important that you can start applying the method only when the doctor has established a real deficiency in the patient, otherwise you can bring your body to hypercalcemia. And it is no better than hypocalcemia (it is worth recalling the words of Paracelsus again).

If someone nevertheless decided to try out the method, one should responsibly approach the matter and carry out the preparation of the shell with high quality.

Before grinding, it must be washed well or thermally processed in any convenient way (dry in the oven, in a pan at a temperature of about 50 degrees Celsius).

Rinse best with a light soda solution.

After that, you need to separate the inner film, grind the shell (experts agree that it is better not from boiled eggs) in a mortar, coffee grinder (preferably with glass elements for grinding). Store the finished powder in a glass jar with a tightly closed lid so that it does not become damp.

You need to take the shell according to the following scheme: three times a day before meals. For the prevention of deficiency - about 1.5-2 months, with identified hypocalcemia - 3-4 months. It is important to never forget about the measure.

When taken directly, the shell, since it is a loose product, is diluted with an equal amount of lemon or apple juice. The recommended single dose is 1 teaspoon of the shell (hence diluted with the same volume of juice). You can use eggshells from the eggs of any bird: chicken, duck, quail, goose, turkey.

Conclusion

Calcium is an extremely important macronutrient for the human body. Therefore, it is important to eat enough foods that contain it. In addition, based on the above, the following conclusions can be drawn.

The daily norm for adults is 1200 mg, for children - 800-1200 mg. More calcium should be consumed by pregnant women, people with hypocalcemia and those working in hazardous industries;
It is necessary to replenish calcium in the body by including foods rich in calcium in the diet: dairy products, nuts and seeds, fish, eggs, greens, vegetables;
The following macro- and microelements influence calcium metabolism in one way or another: magnesium, zinc, phosphorus, potassium. Vitamin D is needed for the absorption of calcium. Many dishes contain all or a couple of elements;
There are foods that reduce or make it impossible to absorb a macronutrient: spinach, tea, sorrel, cereals;
The body absorbs 10-40% of incoming calcium. Not all Ca has a form available to the body;
Lack and excess of calcium are equally harmful. It is necessary to take measures to restore its balance to normal;
Treatment of its deficiency with eggshell improves the situation with proper preparation of the drug. It has a number of contraindications, so it is better to consult a doctor first.

Calcium, of course, is not the only necessary element in the body, there are many others. But they are all connected by metabolism, so other minerals, as well as vitamins and organic compounds, should be consumed to maintain normal Ca levels. The main secret of how to make it easy is a healthy diet.

A little more information about calcium can be found in the following video.

An increase in calcium intake is recommended if there are signs of calcium deficiency. Symptoms of calcium deficiency are frequent fractures and deformities of bones, slow growth in children, pain and muscle spasms, tingling and, of course, leakage in the legs or arms. There are many good natural sources of calcium. Everyone knows that they are rich, for example, milk. However, in addition to this product, there are certain fruits and vegetables that also contain a large amount of calcium. These calcium sources can also help you prevent deficiency symptoms.

fruits rich in calcium

Many fruits contain high doses of calcium, with berries at the top of the list. To increase your intake of this element, you can include any of the fruits listed below with every meal. Similarly, you can add berries and almonds to porridge. It turns out very tasty fruit salad of orange, berries, apples and bananas. Another option is to make a fruit smoothie with milk. So here are the fruits:

mulberry;
rhubarb;
hibiscus;
apples;
almond;
banana;
avocado;
acai berries;
Goji berries;
oranges;
grenades;
prickly pear;
kumquats;
tamarind;
blackberry;
black currant;
dates;
grapefruits.

Calcium rich vegetables

Here is a list of calcium-rich vegetables. You can sauté them, grill them, steam them, bake them in the oven, boil them, or add them to salads and enjoy them raw and fresh. They are also great for vegetable soups. To make a very calcium-rich salad, combine chopped vegetables and fruits from both lists in a bowl, and use yogurt as a dressing. Vegetables high in calcium:

okra;
parsnip;
amaranth leaves;
bok choy;
Brussels sprouts;
butternut pumpkin;
celery;
beans;
mustard spinach;
cabbage;
garlic;
spinach;
ginger;
feces;
turnip;
green soybeans;
spirulina;
swiss chard;
Chinese broccoli.

Other non-calcium foods

Yogurt is rich in calcium, so it is recommended to include it in your diet too. You can eat it with fresh fruits or herbs, or use it as a snack. Sardines are also of course considered an excellent source of calcium, so eat them once a week. The same goes for sesame seeds, goat's and cow's milk, mozzarella cheese and molasses. Other good suppliers of this element are oats, durum wheat, pistachios, hazelnuts, Brazil nuts, cheddar and cream cheese, eggs, caviar, pollock, low-fat cream, perch.

So, eat the listed vegetables and fruits and other calcium-rich foods that have the ability to provide you with enough calcium. If it doesn't get enough calcium, it will begin to take it from the bones, which will make them weak and prone to fractures.

children from one to three years old are required to consume 500 mg of this element;
four to eight year olds need 800 mg;
children 9-8 years old need - 1300 mg;
adults under fifty years of age - 1000 mg;
older people who are over fifty-one - 1200 mg.

It is very important to follow these rules. Excessive consumption is fraught with an increase in the level of calcium in the blood, called hypercalcemia. If there is little phosphorus in the blood and too much calcium, this can lead to soft tissue calcification, which is characterized by an excessive accumulation of this mineral not only in the bones, but also in other cells of the body.

Calcium (Ca) is one of the most important chemical elements for the human body. It is a building material of bone tissue and is considered an essential component of blood clotting.

Also, calcium is indispensable in the work of the hormonal and muscular system. The lack of this trace element in the body can lead to serious consequences.

What foods contain the most calcium?

There are many foods that contain Ca. To obtain the daily norm of a microelement, it is enough just to include them in the diet.

By knowing which foods contain Ca, you can avoid deficiency or oversaturation with it. The standard bone food list tops dairy and dairy products.

popular:

✅ What foods contain the most magnesium?
✅ What foods contain vitamins A, B, C, D, E?
✅ What foods are high in vitamin E?
✅ What foods contain vitamin B12?

It includes:

hard cheeses and cheese;
milk and cream;
cottage cheese and sour cream;
kefir and yogurt.
fermented baked milk and curdled milk;

It is important to mention that in the manufacture of cottage cheese on an industrial scale, to improve the coagulation of milk, most often used calcium chloride. Therefore, in cottage cheese, store-bought contains much more Ca than purchased on the market. The same can be attributed to the production of hard cheeses.

To foods that are high in Ca, relate:

Poppy, sesame;
Greens: basil, watercress, dill, parsley, celery, nettle;
Nuts: pistachios, almonds, hazelnuts, walnuts;
Beans (especially red);
Fish: mackerel, salmon, canned food (especially sardine in oil);
Seafood;
sunflower seeds;
Milk chocolate;
Garlic, leek;
White mushrooms;
Cabbage;
Fruits/berries: oranges, cherries, currants, grapes, persimmons, etc.

It is important to observe moderation in nutrition and not overdo it with the daily intake of calcium. An excess of a microelement is also harmful, as its deficiency.

Daily Ca calculated like this:

1000g per 70 kg of body weight. For a baby, the norm is 30 g, and by the period of maturity it reaches about 1000-1200 g.

Calcium for pregnant women

This mineral is necessary for every person, especially pregnant women. In order to enrich the diet of the expectant mother, you need to know what foods contain calcium for pregnant women.

Its main source is milk products. But not much less animal(yolks, fish, liver) and vegetable(nuts, legumes, figs, etc.) food.

Contains a lot of Ca, in products (in 100 gr) :

sesame - 1474 mg;
parmesan - 1184 mg;
skim milk - 1155 mg;
powdered milk 25% - 1000 mg;
"Dutch" cheese - 1000 mg;
cheese "Cheddar" - 1000 mg;
cheese "Swiss" - 930 mg;

Dairy products are especially useful for a pregnant woman's breakfast, as they are a valuable source of this element and protein, providing her with a feeling of satiety.

Having thus created a reserve of calcium, the child will be provided with the obligatory 30 g of the element necessary for him to grow.

List of products for children

Calcium is an essential element for the normal development of every child. For the normal assimilation of this element, the child is vital vitamin D is needed. Make up for his lack you can use 1 liter of milk.

Not all babies like milk, so increase lack of Ca in the body will help oatmeal, nuts and seafood.

For favorable absorption of Ca, it is important to pay attention to food. which contains phosphorus and vitamin D.

List of products for children, in which contains a high percentage of calcium:

seafood;
fish liver;
raw eggs;
cucumbers;
dried fruits;
various varieties of cabbage;
salad;
radish, etc.

Important prevent calcium deficiency in the child's body because his body is in the growth stage. The trace element is vital for the formation of bone tissue. In the absence of it in the diet, the child begins to have problems with growth, as well as with nails and teeth.

Non-dairy products

If a person for a number of reasons does not eat milk, sour cream or cheese, you need to know What foods contain calcium other than dairy?

In addition to milk and all kinds of dairy products, Ca is present in other foods. Almost every representative legumes, is able to provide a person with the necessary amount of this element.

In no lesser quantities, he present in various varieties of fish. Since the largest amount of the mineral is found in fish bones, canned fish should be considered the best option. This also includes sardines.

List of non-dairy products:

Fish (mackerel, salmon);
Legumes (red beans);
canned fish;
Barley groats, oatmeal;
Garlic;
Peas, etc.

herbal products

What plant foods contain calcium? First of all, this nuts(walnuts, pistachios, hazelnuts, almonds), which both kids and adults eat with pleasure.

But sesame and poppy seeds are especially rich in Ca, which contains at least 1.5 g per 100 g of weight, which is an absolute record among calcium-containing products.

To replenish the reserves of this element and the body will help Beijing and Brussels sprouts, parsley, sorrel and celery.

In fairly decent quantities, this trace element is also present in fruits (cherries, gooseberries, apricots, etc.).

Vitamins containing calcium and magnesium

Deficiency in the body Ca often replenished by the use of special vitamin complexes.

Faithful Calcium's companions are magnesium and vitamin D.. It is magnesium that is recognized as the element that controls human health as much as possible.

These include:

Calcium Advance;
Natecal D3;
Vitrum Osteomag, etc.

Also widely known:

Complivit Ca D3;
Vitrum Calicium D3;
Calcepan, etc.

How to take them correctly?

Magnesium deficiency in the body forces calcium to be deposited not in the bones, as it should, but on the walls of the arteries. It is believed that a lack of magnesium causes the formation of kidney stones, which consist of calcium oxalate and other components.

So, how to take magnesium and calcium?