Calcium in vegetables and fruits table. Which food contains calcium? Complete list of calcium foods. Diet for pregnant women

Calcium is one of the most important trace elements for a comfortable and healthy human existence. And its lack negatively affects the human body: physiological processes and well-being. It is important that this trace element is supplied in the amount that is required. And for this you need to know which foods contain the most calcium.

The process of regeneration of human bone tissue occurs throughout his life. And this requires a trace element such as calcium. He is especially needed by a child, in whose bone tissue the rate of processes with his participation is several times higher.

The faster a child grows, the more he needs to consume products with a high content of this trace element for normal bone development. A newborn baby receives calcium from the mother's breast milk, which he feeds for a certain amount of time after birth.

Regardless of whether the mother stops breastfeeding or not, six months after the birth of the micronutrient received with milk, the child becomes insufficient for full development, closer to this moment, pediatricians recommend introducing additional complementary foods.

After another six months, the daily calcium requirement by the body increases again, and so on throughout the entire period of growing up, until the body becomes an adult.

Specific figures for the daily rate will be as follows:

• Up to 6 months - 400 mg of calcium per day.
• From six months to three years - 600 mg of calcium per day.
• From three to ten years old - 800 mg of calcium per day.
• From 11 to 16 years old - 1200 mg per day.

For an adult body, the rate of calcium intake per day fluctuates around 800-1200 mg per day. But there are also exceptions. So, the female body needs 100-200 mg of calcium less than the male. And those people who go in for sports, on the contrary, are recommended to increase the daily intake of a trace element by the same amount.

It is advisable for expectant mothers to consume about 1500 mg of calcium per day in the first two trimesters of pregnancy in order for the fetus to develop properly.

And in the last trimester and during breastfeeding, this indicator automatically increases by another 300-500 mg, since the level of the trace element is already calculated at this time, not only taking into account the needs of the mother's body, but also the child.

For full development, you should consume those products that contain calcium. Which foods contain the most of this trace element will be discussed later.

Calcium-rich dairy products

Dairy products are considered to be the main suppliers of calcium. The macronutrient contained in milk and products made from it is well absorbed due to milk sugar in the composition of such food, but its consumption alone will not be enough to compensate for the daily requirement.

These calcium-rich foods include:

• Cow and goat milk.
• Coconut or almond milk.
• Soy milk.
• Cottage cheese and sour cream.
• Cream and kefir.
• Butter.
• Cheese is hard, semi-hard and soft.
• Yoghurts and milkshakes.

Legumes

Pulses are also considered a good source of calcium, and many of them contain even more of this macronutrient than most dairy products.

These products include:

• Green beans, red and white beans.
• Peas.
• Beans.
• Soybeans and Lentils.
• Green pea.

Nuts and seeds

Nuts are in third place for the presence of calcium in their composition. In addition, they are abundant in fiber, lipids, amino acids and protein.

A huge calcium content is noted in nuts such as:

Sesame seeds contain about 500 mg of the trace element, which is much higher than its content in the fatty cottage cheese itself. The same feature is distinguished by sunflower seeds, flax seeds, poppy seeds and hazel.

Meat and meat products

There is not so much useful trace element in meat products as in plant foods, but it is found in chickens, veal, pork and boiled sausage.

Fish and seafood

Fish products also do not stand out too much against the background of meat. In this food group, some calcium can be found in herring, salmon and cod. But it is most concentrated in canned fish with soft bones, such as canned sardines in oil or canned tuna.

If we talk about seafood, then here the main part of calcium is contained in parts unsuitable for food - these are shells, bones, shells. But in this category, you can still note shrimp, crabs and oysters.

Eggs

The most valuable thing in eggs is their shell, which contains 93% of calcium easily absorbed by the body.

Cereals

This food group should not be considered as the main source of calcium, but you should pay attention to foods such as:

• Pasta.
• Muesli.
• barley, semolina and pearl barley.
• Rice and buckwheat.
• Muesli.
• Oat and corn flakes.

Fruit

Among the fruits are:

And also dried fruits contain a lot of calcium:

• Raisins.
• Fig.
• Dates.
• Dried apricots.

Vegetables

Vegetables are rich in calcium, among these representatives of plant foods deserve attention:

• Cabbage and Savoy cabbage.
• Broccoli.
• Potatoes.
• Carrot.
• Tomatoes.
• Garlic.
• Radish.
• Bulb onions.
• Cucumbers.
• Sweet pepper.

Berries

Calcium-rich berries include: raspberries, strawberries, currants.

Greens

Greens are a pleasant addition to almost any dish, but in addition to excellent taste, they also contain a significant amount of calcium.

Among the representatives of this product group are:

• Basil.
• Dill.
• Parsley.
• Leaf salad.
• Green onions.
• Rhubarb.
• Sorrel.
• Spinach.

Confectionery

Among baked goods rich in calcium, one can distinguish grain or white bread.

Molasses

Molasses is a by-product of sugar production that looks like a thick, dark-colored sugar syrup with a characteristic odor and is obtained by boiling raw cane or sugar beet three times. In 1 tbsp. molasses can be found up to 10% of the daily value of calcium. And also it is suitable for people with diabetes.

Table of foods high in calcium

Many foods contain calcium in one amount or another.

Which foods contain the most of this trace element are presented in the following table:

Product	Calcium content per 100 grams of product
Sesame	780
Basil	252
Parsley	245
Soya beans	240
Savoy cabbage	212
White cabbage	210
Beans	194
Watercress	180
Pistachios	130
Broccoli	105
Sunflower seeds	100
Beans	100
Canned green olives	96
Walnuts	90
Green onion	86
Dried apricots	80
Peanut	60
Sun-dried figs	54
Oatmeal	50
Peas	50
Oranges	42
Raspberries	40
Leaf salad	37
Radish	35
Carrot	35
Rice groats	33
Tangerines	33
Currant	30
Strawberry	26
Dates	21
Buckwheat	21
Semolina	18
Grapes	18
A pineapple	16
Cucumber	15
A tomato	14
Potatoes	12

High calcium diet for pregnant and lactating women

During childbearing or during breastfeeding, all processes are reorganized inside the female body, as a result of which a lack of calcium is found, and a deficiency of vitamin D. It is extremely important to replenish the reserves of these elements in time with the help of a special calcium diet so that the child and his mother are healthy ...

The following diet plan is suitable for pregnant and lactating mothers:

• Breakfast - fruit or a glass of kefir with a low percentage of fat.
• Second breakfast - a small piece of cheese and one tomato.
• Lunch - boiled liver on a lettuce leaf and a glass of milk instead of tea.
• Afternoon snack - 100 g of natural yogurt.
• Dinner - a plate of vegetable salad or 150 g of medium fat cottage cheese (4-6%).

This is an approximate diet. General recommendations will look as follows: you need to include in your daily menu as many products as possible with a high content of the desired trace element in the composition and at least 3-4 dairy products per day, which will cover half the daily intake.

High calcium foods for children

If we talk about a child's body, then the recommendations are the same as for an adult.

What to eat for fractures - diet

In case of bone fractures, the diet is aimed at speeding up bone healing and healing.

An approximate daily diet will look like this:

• Breakfast - a pack of medium fat cottage cheese (4-6%) and tea.
• Second breakfast - two boiled eggs.
• Lunch - lentil soup and a plate of vegetable salad.
• Afternoon snack - a handful of sunflower seeds.
• Dinner - seafood with vegetables.

Eating in this way every day is not worth it, this is an approximate menu option. It is important that the diet for fractures contains foods high in protein and calcium.

Therefore, if a large bone is broken, meat, fish or eggs should be half of the daily diet. You can add jelly-like products - jellied meat, homemade jelly or fruit jelly for dessert. Such food also connects bones well into a single whole due to the high concentration of protein and collagen in its composition.

With what food products is calcium absorbed?

In order for calcium to be perceived by the body as needed, it is necessary to take it with those products that contain the most trace elements in their composition, which contribute to its better absorption. The grocery basket should consist of foods rich in vitamins B, A, E, C and D, magnesium and phosphorus.

These nutrients and macronutrients contain:

• In dairy products.
• In oily fish and animal foods.
• In nuts.
• In oatmeal.
• In chicken and pork liver.
• In potatoes.
• In seafood.
• In seeds and legumes.
• In bread products from wholemeal flour and bran.

What foods interfere with calcium absorption?

Calcium taboo is:

• Caffeine.
• Strong tea.
• Sugar.
• Chocolate and sweets.
• Nicotine.
• Salt and fatty foods.

They interfere with the proper absorption of the trace element and adversely affect the health of the human body, making the skin pale, teeth unhealthy, and brittle nails and hair. Alcohol should also be included in this list, since it prevents cells from forming strong bone and cartilage structures and contributes to the destruction of the skeleton.

Particular attention should be paid to foods rich in iron (meat, buckwheat, pomegranate, etc.) and sodium (salinity and carbonated drinks, such as cola, forfeits and sprite), and try, if possible, not to combine such food with calcium sources. These macronutrients are opposed to each other and are not perceived by the body together.

Calcium and Vitamin D

Vitamin D plays a special role in the absorption of calcium by the body. Without it, this process will not be complete and complete. These two elements are closely related to each other and together determine the degree of strength of the human skeleton, affect the processes of the hemostasis system in the body, positively affect the work of the heart and blood vessels, and other processes.

Without vitamin D, calcium will not be absorbed well enough into the walls of the intestinal tract and will quickly be washed out without leaving a trace behind, because of this, its concentration in the blood will decrease to a minimum, which will provoke the decomposition of skeletal tissues and the development of serious diseases.

Calcium and phosphorus

Phosphorus, in turn, is also of no small importance in the absorption of calcium, as well as calcium in the absorption of phosphorus. According to scientific research, these two macronutrients must be present in the human body in a certain ratio of 2: 1 (for 2 parts of phosphorus, 1 part of calcium). It is extremely important to maintain this balance at all times.

In order for the human body to perceive these two substances properly, it is recommended to use them along with protein products, since amino acids are a kind of transport for the delivery of trace elements into cells.

If the level of phosphorus exceeds the level of calcium in the body, then this will lead to the leaching of the latter from the tissues and provoke problems with the skeletal apparatus. Otherwise, when there is more calcium than phosphorus, the salts of the former will be deposited everywhere: in tissues, in blood vessels and in internal organs. And this is fraught with the development of such ailments as osteochondrosis or urolithiasis.

Calcium after heat treatment

There is an opinion that the heat treatment of foods leads to the destruction of useful micro and macro elements in them. And indeed it is.

If all products containing calcium are subjected to such manipulations as heat treatment, then the organic compound will turn into a useless substance. Its human body will not be able to fully assimilate, which will inevitably lead to the formation of large stones in the genitourinary or digestive system.

For the correct perception of calcium by the body, it is recommended not to subject foods containing the trace element to heat treatment above 40-60 °. And if possible, it is best to consume more plant foods like vegetables, fruits, seeds and raw nuts altogether.

Most of the dairy products presented on store shelves contain inorganic calcium, since the products are pasteurized. Natural calcium can be found in village cow's milk, which is inaccessible to most city dwellers.

Replenishment of calcium in the body with eggshell

When the level of calcium in the body drops to a minimum level, it is necessary to make up for its lack. You can drink a course of dietary supplements or vitamins. But there is also a cheap alternative to pills - natural eggshells.

Eggs, which are regularly consumed, contain the most calcium, especially in the shell. What other foods contain a lot of calcium read the table

Egg shells have been used for a long time as a source of calcium - this is a well-known folk remedy. The shell contains not only calcium, but also other trace elements.

For consumption, the shells should be taken from chickens or quails, duck is not suitable, since eggs are often infected. Eggshells removed from a raw egg must first be cleaned of the inner film, and then boil well for 5-10 minutes.

Then it is dried, ground into a very fine powder, similar in consistency to dust. Store the crushed shells in a closed cabinet, away from sunlight.

Calcium in tablet form is not able to fully replenish the required daily intake. And knowing which products contain the most microelement, you can create a balanced menu for yourself and correctly combine it with the intake of dietary supplements.

Taking daily calcium in the daily rate that is necessary for the full functioning of the body, you can not only strengthen your bones and become healthy, but also avoid the development of all kinds of diseases.

Video about calcium content in foods

List of foods rich in calcium:

List of plant foods rich in calcium:

I think many of us know foods containing calcium since everyone hears from childhood: "To keep the bones strong, you need to eat fish, cottage cheese, cabbage, carrots, herbs, etc."

Numerous studies of various foods prove that all these foods containing calcium have other substances (vitamins D and C, phosphorus, inositol, magnesium, plant acids) that improve its absorption in our body. They are also useful for us because they contain the necessary minerals in the right proportions - this is very important for the absorption of such a capricious mineral as calcium.

Well, the importance of this substance is clear to everyone - it is calcium (Ca) that plays a major role in the formation, development and strengthening of bone tissue. The body of an adult weighing 70 kg contains approximately 1.5 kg of calcium. The most interesting thing is that the mass of the remaining minerals is also approximately 1.5 kg, but already all taken together.

Even this quantitative ratio of minerals makes us think about the necessity and importance of calcium for our body. To maintain bone mineral density, we need about 800 mg of calcium daily. This value, of course, is an average - someone needs more, and someone needs less. It all depends on your weight, age, health and living conditions.

Calcium foods - table:

Food (100 gr)	Calcium content, mg	% DV (800 mg)
Poppy	1500 mg	187%
Sesame seeds	1400 mg	175%
Parmesan cheese	1200 mg	150%
Emmental cheese	970 mg	121%
Gruyere cheese	950 mg	118%
Wheat bran	950 mg	118%
Edam cheese	770 mg	96%
Dutch cheese	760 mg	95%
Cheddar cheese	720 mg	90%
Nettle	710 mg	89%
Tahini	680 mg	85%
Plum core	600 mg	75%
Brie cheese	540 mg	67%
Sardines in brine	540 mg	67%
Soya beans	510 mg	63%
Powdered malt milk	430 mg	53%
Dried seaweed, noria	430 mg	53%
Carob powder	390 mg	48%
Sunflower seeds	360 mg	45%
Cherry core	300 mg	37%
Condensed whole milk	290 mg	36%
Almond	270 mg	33%
Lightly salted herring	250 mg	31%
Mustard seed	250 mg	31%
Nutmeg	250 mg	31%
Parsley	240 mg	30%
Dill	220 mg	27%
Milk chocolate	220 mg	27%
Chickpea	190 mg	23%
Spinach	170 mg	21%
Hazelnut	170 mg	21%
Beans	150 mg	18%
Cottage cheese	150 mg	18%
Dried figs	140 mg	17%
Oysters	140 mg	17%
Wholegrain wheat bread	120 mg	15%
Persimmon	120 mg	15%
Milk	120 mg	15%
Yogurt	120 mg	15%
Horseradish	120 mg	15%
Beet leaves	120 mg	15%
Dried pineapple	120 mg	15%
Tempeh	120 mg	15%
Green onion	120 mg	15%
Meat (average)	120 mg	15%
Boiled shrimps	110 mg	14%
Walnut	95 mg	12%
Dried apricots	90 mg	11%
Dried peas	90 mg	11%
Barley	90 mg	11%
Garlic	90 mg	11%
Salad	80 mg	10%
Sour cream	80 mg	10%
Turnip	75 mg	9%
Peanut	75 mg	9%
Celery	70 mg	8%
Buckwheat	70 mg	8%
Dates	65 mg	8%
Dried rosehip	65 mg	8%
Beans (pod)	65 mg	8%
Raisins	60 mg	7%
Oat flakes	55 mg	6%
Chicken eggs	55 mg	6%
Beans	55 mg	6%
Carrot	50 mg	6%
Cabbage	50 mg	6%
Sorrel	45 mg	5%
Grapes	45 mg	5%
Raspberries	40 mg	5%
Strawberry	40 mg	5%
Cherry	40 mg	5%
Lemon	40 mg	5%
Beetroot, root vegetable	40 mg	5%
Orange	35 mg	4%
Black currant	35 mg	4%
Bulb onions	35 mg	4%
Apricot	30 mg	3%
Plum	30 mg	3%
Green peas	30 mg	3%
White mushrooms	25 mg	3%
Cucumber	25 mg	3%
Rice	25 mg	3%
Pasta	20 mg	2%
Butter	20 mg	2%
Pear	20 mg	2%
An Apple	20 mg	2%
Peach	20 mg	2%
Watermelon	15 mg	2%
Tomatoes	15 mg	2%
Potatoes	10 mg	1%

The data in the table is, of course, very averaged. The calcium content of plant foods often depends on the soil on which they grow. The more calcium in the earth, the more plants can store it. On soil depleted in this mineral, correspondingly less.

Absorption of calcium from food

Ca is found in products in the form of various compounds. In this form, this mineral cannot be absorbed.

Under the action of gastric acid, as well as various accompanying substances (vitamin D, vegetable acids, fats, lactose, etc.), Ca transforms into an ionized form and easily digestible compounds. It is in this form that calcium quickly overcomes the intestinal barrier.

When there is a lot of calcium in food, then passive absorption of this mineral is activated. With the flow of fluid in the intestine, it goes where there is little of it - into the cells of the intestine, and from there it enters the blood.

But if there is little Ca in food, then another delivery mechanism is activated - with the help of carrier proteins. That is why this mineral is more easily absorbed from those foods where there is a lot of it.

True, it is not yet clear to scientists why some have enough of the minimum amount of this substance, while others feel good only at higher doses.

Some researchers associate the sufficiency of the minimum amount with the increased physical activity of these people and the balanced work of the neuro-hormonal centers. It has been experimentally proven that physical activity increases the absorption of Ca from food, even if there is little of it. A good condition of the neuro-hormonal centers reduces the consumption of Ca in stressful situations.

In recent decades, there has been ample evidence of the occurrence of various diseases with a deficiency of this mineral.

First of all, this is osteoporosis - a decrease in bone density. It leads to fragility of bone tissue and frequent fractures.

Osteoporosis may not be of the entire skeleton, but only in the articular endings. This leads to arthritis, lumbago, rheumatism, etc. Thinned bones cannot withstand stress and begin to injure and squeeze nerve endings, which leads to their inflammation and the appearance of various diseases.

High blood pressure has become the norm for many people. A theory has long been put forward that the cause of hypertension is the same calcium deficiency. At present, sufficient experimental material has been accumulated to support this theory.

Many suffer from periodontal disease - the reason for its appearance in most cases is also a lack of Ca.

Everyone knows muscle cramps. When examining people suffering from frequent convulsions, a lack of Ca in the body is almost always found. If you are monitoring your diet and eating foods with a high calcium content, but the cramps continue, then try crushed shells.

The shell of a chicken egg is peeled from the inner film and dipped in boiling water for 1-2 minutes. Then it is dried and ground to a powder state. This can be done in a coffee grinder, mortar, or simply with a rolling pin on the table. Use the shell powder along with lemon juice. Take 1/3 of a teaspoon of shell powder and mix with a tablespoon of lemon juice. It turns out a foaming liquid. It is drunk and washed down with water.

Drink 1-2 times a day for three months, then take a break for 3 months. After passing 2-3 courses, they switch to 1-2 times a week for prevention.

In hot-tempered and nervous people prone to hysterical behavior, calcium deficiency has long been noticed in the body.

Of course, the mechanism is not always clear in all these diseases. Some researchers associate the lack of Ca with an insufficient intake of food, as well as its poor absorption. Others - with increased excretion of it from the body - the inability of the body to retain this mineral.

But in any case, we can protect ourselves from many troubles with our health with simple recipes known thousands of years ago.

More often to be in the fresh air, getting natural vitamin D from sunlight. With its deficiency, Ca is poorly absorbed and retained by the body. Moreover, it was noticed that there is never an overdose from natural vitamin D.

Realize that we need physical activity every day. Our brain must constantly receive information that our body we need. Then the neuro-hormonal regulation of metabolism will be at the proper level. In addition, our muscles are a kind of vacuum pump that pumps out all waste (metabolic products) from our body. And everything that is pure is always healthy.

Monitor your mood - our body in stressful conditions and negative emotions is not able to absorb and retain calcium. To get out of depressive states, dousing with cold water is wonderful. But the most important thing in this method is that you cannot freeze after dousing - run, jump, squat. Indeed, even Hippocrates advised this method as the most effective against many diseases and absolutely free.

Use various psychological techniques, of which there are a great many on the Internet, or use the help of specialists.

And, of course, monitor your diet, trying to consume foods containing calcium daily.

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

It is important 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 sufficient to meet the body's needs for this mineral.

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

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

First of all, let's try to take everything we can from milk. Now let's 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 cheese - 600 - 900 mg.

Friends, bare numbers do not always unambiguously reflect the real state of affairs. Everything seems to be simple! I drank half a liter of milk and already received half the daily value. But no! See for yourself!

The older we get, the worse the body absorbs the macronutrient from milk. The baby absorbs up to 50%, adults - only 15%.

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

If you drink half a liter of milk at once in one sitting, it is absorbed worse than if we drank 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 insoluble salt. So sour cream added to salad or borscht gives food only taste and calorie content. But there is no calcium in it! It is not digestible!

And there is nothing to say about cottage cheese. If a person is worried about caries, hair splits, nails break, the first advice that we will give him is “You need calcium!” And then we add - "Eat more cottage cheese!" And that's not right! There is even less macronutrient in cottage cheese than in milk! Why? Very simple!

When making curd, almost all of the calcium remains in the whey. True, this rule applies to village cottage cheese. In industry, to accelerate the curdling of milk, calcium chloride is added to it. Not so good a useful product, but still better than nothing.

In the industrial preparation of cheese, the same technologies are used. Fatty cheeses quickly form insoluble calcium compounds. Therefore, buy hard varieties, there is less fat and more mineral.

It turns out that the best dairy product for replenishing the body's calcium needs is yogurt and kefir. So calculate each for yourself - how much dairy products do you eat per day and estimate - how much of this element do you lack up to 1000 mg?

Calcium content in plants, nuts, seeds

Vegetables and herbs:
Basil - (wow) 370 mg
Parsley - 245 mg
White cabbage - 210 mg
Beans - 194 mg
Watercress - 180 mg
Sowing dill - 126 mg
Broccoli - 105 mg
Beans - 100 mg
Canned olives - 96 mg
Green onions - 86 mg
Carrots, lettuce,
radishes, cucumbers, potatoes,
tomatoes - 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 (seed) 100 mg
Pistachio nuts - 130 mg
Walnut Kernels - 90 mg
Peanuts or peanuts - 60 mg

Wow! It turns out that even more calcium can be obtained from plant products than from dairy products. True, drinking a mug of milk is easier than chewing a bunch of parsley. Just make all kinds of raw vegetable and herb salads every day and add nuts or seeds to them. Season such a salad with lemon juice, a little olive oil, herbs - beauty! It will turn out very nicely if you train yourself to put a teaspoon of sesame seeds in the prepared dishes.

Friends! But in fresh fruits and berries there is little calcium. Whatever you take: apples, oranges, bananas, watermelon, cherries, plums, etc. - Calcium in them on average 20 - 40 mg per 100 g. But who forbids you to eat them as much as possible. The main thing is that it is the most highly assimilable mineral, because it is associated with 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 - 20 to 50 mg
Seaweed - 58 mg

Calcium content in meat (beef, lamb, pork, chicken, turkey) ranges from 30 to 80 mg. In semi-finished meat products, even less. 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. It is an excellent source of protein, amino acids and energy.

Cereals contain from 20 to 200 mg of the mineral. Most of all it is in kernel buckwheat and oatmeal. However, now, mainly, refined, highly refined products are on sale: rice, semolina, flour from premium grain. This is 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 removed from our body. That is why I want to warn you: if you decide to take additional tablets or capsules with calcium, do not combine them with cereals or bread.

Drinking water is a constant source of calcium. Drinking water contains up to 500 mg per liter. With drinking water, we get an average of 20% of the macronutrient.

Scientists have calculated that Russians get an average of 300 mg of calcium from food, at most 500 mg. This means that the calcium content in various products still does not satisfy human needs. To get the 1000 mg we need, we need to eat three times what we consume daily. This is impossible, we will all turn into koloboks.
Therefore, there is only one way out - little by little to add calcium supplements to your diet. It can be eggshells, 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 they are sold in pharmacies. Ask a pharmacist and they will not refuse you, they will sell you. These pills are not expensive.

Of the modern drugs sold in pharmacies, Calcium D3 Nycomed, Kalcemin, VitAMISHKI for children can be noted.

Do not forget about modern dietary supplements. I won't write much about them. I will only mention Calcium Magnesium Chelate of the American Company NSP. An excellent drug, I have been using it for many years.

How to apply egg shells

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

Friends! Although the shell is a popular method of strengthening bones, it is better not to give it to small children. This is not a metered-dose 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 will personally recommend it, then use it. You can give such a drug, starting from 3 to 5 years, not earlier.

By the way, about an overdose in an adult. Of course, if something bothers you, you want everything to go away as soon as possible. And we are ready to eat a lot of eggshells. 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 use 4 or more grams per day. This is dangerous because calcium will begin to be deposited in blood vessels, kidney and liver stones will appear. Therefore, it is better to still take dosed drugs.

Let's summarize everything written. I calculated how much calcium was entering my body daily over the past three days with food. It turned out - less than 500 mg! Oh, I didn’t even think there were so few! I didn't go to the clinic to do a blood test for the content of this mineral. By the way, you can also determine all vitamins and minerals in your hair, you can do bone densitometry. Examine your body thoroughly!

I didn’t do this, because I have no health complaints now. But I use less calcium than the norm! This is bad. I think we need prevention! What have I started to do? I bought sesame seeds and add it 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 gnaw a little when I want. I also began to buy all sorts of herbs: dill, parsley, basil. I add them to my lunch food and at dinner. And I also ran to the office of the NSP Company and bought the dietary supplement Calcium Magnesium chelate. I'll start prevention. Like this. I would not have had to write this article, I would not have been alarmed. There is a silver lining!

Calcium in food is the main source of this mineral for our body. Natural calcium is perfectly absorbed, strengthens the bones of the skeleton, helps the work of all body systems. In case of its lack, use additional dietary supplements with calcium.

Friends! In the next article I will write about the symptoms in the human body. It is necessary that you know how to listen to what is happening in your body, what you need to pay attention to.

Most likely, you already know that this mineral is important for teeth and bones and you can get it by drinking a glass of milk. But is everything so obvious? Did you know that calcium is absorbed better at night and that too much calcium leads to kidney stones?

Let's take a closer look and in order: which foods contain the most, what the deficit leads to and what is the daily rate depending on age.

Calcium is involved in many processes:

In the growth, development and repair of bone tissue in the body. Without it, normal growth of bones, teeth, nails and hair is impossible.

More than 99% of calcium is found in bones and teeth.

A sufficient amount of this mineral provides a strong bone skeleton, which is a protective barrier for all internal organs and reliable support for a person.

Healthy strong teeth, good nails that do not break, strong beautiful hair - the merit of calcium.

Its absence negatively affects the body.

Essential for the transport of nutrients across membranes. Participates in metabolic processes, is responsible for the delivery of nutrients (vitamins, minerals, etc.) to the organs along with the blood.

It is necessary for the normal functioning of digestion, nervous and excretory processes.

Without a sufficient amount of calcium, normal brain activity and organ function are impossible.

The brain sends signals to all cells, tissues and organs, and calcium transmits these signals along nerve fibers.

Activates hormones and enzymes.

Essential for all muscles to work. Influences the normal functioning and correct contraction of the heart muscle. It signals when the muscles need to contract and relax.

Affects insulin release. A lack of this hormone can lead to diabetes.

Research has shown that getting enough calcium in your body helps you burn excess fat.

Food is the main source of calcium. It is found in both plant and animal foods.

Content record holders:

Sesame seeds and poppy seeds... Most people mistakenly believe that dairy is a storehouse of calcium and other nutrients, but this is a misconception. Most of this mineral is found in seeds, especially sesame and poppy seeds (about 1600 and 1400 mg per 100 g of product, respectively). The average daily intake of calcium is 900 - 1200 mg. Eating only 60 - 80 g of seeds can satisfy the daily requirement for this mineral.

Greens and vegetables. Herbs and green vegetables contain a lot of calcium: from 200 to 600 mg, depending on the selected product.

Nuts and fish contain from 100 to 500 mg of calcium. In fatty fish (seafood) and nuts, this amount reaches 400-500 mg, in lean fish - 200 mg per 100 g.

Hard cheese and dairy products also on this list. Concentrated dairy products (cheese, condensed milk, milk powder) contain calcium from 500 to 1000 mg.

AND in cereals and legumesits amount ranges from 60 to 200 mg per 100 g of product.

Quantity and daily consumption rate

The table shows how much calcium is in foods and a percentage of the daily value.

Name	Amount, mg per 100 g	% daily value
Sesame	1500	125
Poppy	1400	116
Almond	250	21
Peanut	80	7
Walnut	100	8
Sunflower seeds	130	11
Halva	100 - 300	8 - 25
Cheeses	400 - 900	33 - 75
Milk	70 - 120	6 - 10
Kefir	95	7,8
Sour cream	80	7
Spinach	120	10
	85	7
Dill	180	15
Parsley	220	18,5
Nettle	650	54
Sardine	350	29
Mackerel	70	6
Salmon	80	7
	65	5,5
	40 - 50	3,5 - 4,1
	30	2,5
Pumpkin	20 - 30	1,5 - 2,5
Potatoes	15	1,25
Dried apricots	100	8
Currant	25	2,1
Raisins	70	6
Peaches	18	1,5
	15	1,3
	20	1,5
Beans	85	7,1
Peas	75	6,1
Beans	70	6
Buckwheat	20	1,5
Rice	35	3
Oatmeal	40	3,4
Chocolate	190 - 250	15,9 - 20,0
Eggs	40	3,4
Mushrooms	30 - 100	8

* The daily allowance is based on 1200 mg of calcium.

Synergistic products or what to use calcium with

In nature, there are synergistic products - those that help each other assimilate. The synergists of calcium are phosphorus, and. Without these conductors, calcium will be poorly absorbed by the body. Even with a daily intake of calcium without magnesium, phosphorus and vitamin D, it will be absorbed by a maximum of 70%.

The menu should be designed in such a way that, along with calcium, foods rich in conductive substances, namely phosphorus with magnesium and vitamin D.

Magnesium and phosphorus are abundant in cereals, garlic, green vegetables, some seeds, dried fruits, eggs and pumpkin. Vitamin D is found in fish, eggs, and dairy products. Great options:

• fish with herbs;
• salad of eggs and herbs;
• milk porridge;
• vegetable salads with nuts and eggs;
• vegetable casseroles with liver or meat;
• dairy desserts;
• cream soup with vegetables, herbs and cream;
• sandwiches with cheese, butter and a slice of any fruit or vegetable.

Deficiency in the body: consequences

Insufficient calcium intake or poor absorption of calcium negatively affects health.Problems can be minor or major. Signs of calcium deficiency:

• Weakness, fatigue;
• Caries and other dental diseases;
• Cramps and problems with muscle activity;
• Problems with heart;
• Osteoporosis;
• Liver failure;
• Rickets;
• Nervous cramps;
• A problem with skin, nails, and hair;
• Bleeding gums;
• Allergies.

The consequences of a deficiency are dire, even downtime fatigue and weakness can develop into muscle spasms, cramps, and even atrophy, if calcium is not replenished. Diseases of internal organs and teeth almost always appear. Calcium deficiency is the cause of osteoporosis.

The daily calcium intake differs for different age groups:

Children under 8 need up to 900 mg.

Teenagers need more - up to 1400 mg, this is due to the growth and development of bone tissue.

An adult needs up to 1200 mg of calcium per day.

In old people, the need for this mineral increases, due to its leaching from the body, the daily rate increases to 1400-1600 mg.

And nursing mothers need to increase the daily allowance (up to 1700 mg), since they need to provide calcium not only for themselves, but also for the baby.

It must be remembered that sweet and salty foods, carbonated water, alcohol, fatty foods provoke the leaching of calcium from the body.

Monitor your diet, the body will thank you for it.

The metabolic processes in the body are interrelated and balanced. A regular intake of foods containing calcium is necessary for the health of bone tissue, teeth, blood vessels, skin, and brain.

Beneficial features

The intake of foods containing calcium is especially beneficial for bones and teeth. Macronutrient participates in cellular metabolic processes, is important for muscle activity, coordination of movements. Eliminates reduced blood clotting, has an anti-inflammatory effect, supports the nervous system.

With an unbalanced diet, diseases, the body is forced to extract calcium from bone tissue, including to meet the need for additional energy. This happens with calcium metabolism disorders, when the body is chronically dehydrated. Osteoporosis develops - the bones become porous, prone to fracture.

The intake of foods rich in calcium increases the body's resistance to infections, temperature changes, reduces vascular permeability, and the likelihood of high blood pressure.

Macronutrient cleans blood vessels, helps to eliminate cholesterol plaques.

Lime deposits on the walls of blood vessels are often associated with excess intake of calcium-rich foods.

In fact, the disease is caused by an inorganic species. Eating natural products without heat treatment contributes to the preservation and maintenance of health.

The reasons for the shortage

The assimilation of the macronutrient from food, its transfer to the bone tissue is facilitated by sufficient physical activity. Therefore, athletes, athletes engaged in regular physical labor extract more macronutrients from food. Deficiency is more often found with a sedentary lifestyle.

Lack of calcium causes profuse sweating in the summer heat, when visiting a bath or sauna, and regular intense physical work.

The assimilation of the element is disturbed by diseases of the gastrointestinal tract, kidneys, pancreatitis, hyperfunction of the thyroid gland, excessive intake of antagonists with products - iron, sodium, deficiency, prolonged use of laxatives and diuretics.

The reason for the lack of calcium is tetracycline, which provokes the excretion of the element in the urine. Tetracycline enters into a chemical reaction, destroys bones and teeth over time, and forms yellow spots on the tooth enamel.

Deficiency reasons - improper diet, abuse (sodium chloride), sugar, coffee, alcohol.

Lack of calcium impairs bone strength. , during sleep, the legs cramp, blood coagulability is worsened, reduced.

Eliminating the deficit

Eggshells are 90% calcium carbonate. The body completely assimilates it, converts it into calcium phosphate, which strengthens bone tissue and teeth. The shell also contains phosphorus, copper, zinc, manganese.

• Wash the raw egg, boil the shell for 15-20 minutes, separate the film. Dry, grind in a coffee grinder.

Eat 3-5 eggshells one time. After take 1sl. rich in vitamin D.

1. Get powder from the shells of three eggs.
2. Pour juice over one.
3. Place on the bottom shelf of the refrigerator until dissolved.

Take 1 tsp. twice a day. The acidic composition facilitates the absorption of the element in the intestines.

Instead of lemon juice, you can use another sour berry. To improve the taste add 1 s.l. honey.

Signs of excess

Excessive intake increases the excitability of the nervous system, dehydrates connective tissue cells, and reduces their functionality.

An increased calcium content in the body provokes the development of urolithiasis, deposits of calcium and magnesium salts, and increases the concentration of uric acid salts (urates). Deposits in the area of \u200b\u200bthe joints, an increased concentration of salt in cartilage - the cause of the development of gout, impaired mobility.

With an increase in calcium, it is useful to drink distilled or "soft" water, in which there is a minimum of macronutrients. It washes and dissolves excess minerals. The course of hydrotherapy is two months.

Norm

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

Up to 0.75 g of unused element leaves the body during bowel movements, 0.2 g - with sweat and urine.

The norm takes into account that all kinds of dairy products are included in the daily diet of the inhabitants of Russia.

The diet of the inhabitants of countries with low milk consumption is dominated by other foods containing calcium: cereals, fruits, vegetables, meat.

Calcium and Vitamin D

To assimilate calcium-containing foods in the small intestine, the body needs vitamin D.

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

Up to 90% of vitamin D is synthesized by the skin under the influence of the sun. The natural synthesis is hampered by the fear of sunbathing, the intensive use of sunscreens. It is necessary to sunbathe, but only in places with clean air, when the concentration of ultraviolet radiation is maximum - in the morning or in the evening.

Elimination of vitamin D deficiency with food, synthetic vitamins requires some work from the body. Therefore, it is difficult to argue about the benefits of this approach. Moreover, sometimes the intake of foods artificially enriched with vitamin D provokes the deposition of calcium salts.

Vitamin D is rich in fish oil, cod or halibut liver, Atlantic herring, mackerel, tuna, mackerel, raw egg yolk, cheese, cottage cheese, butter, as well as pork, beef, fish or poultry liver.

Calcium and phosphorus

For the absorption of calcium, you need foods that contain phosphorus. Phosphorus reserves are concentrated in the teeth. Sufficient synthesis of vitamin D maintains an optimal balance of these elements in the blood.

The modern inhabitant receives enough phosphorus. It contains fish, meat, cheese, egg yolk, peas, beans, pears, millet, nuts, bread.

Excess phosphorus disrupts hormonal control. Until the level of phosphorus in the blood returns to normal, the kidneys excrete calcium in the urine. Up to this point, the body uses up calcium stores from the bone tissue.

The daily adult rate of phosphorus is 1.6 g.

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

Calcium content in dairy products

The traditional source of calcium is dairy products (milk, yogurt, sour cream).

Other foods high in calcium

Some advocates of healthy eating are convinced that milk is harmful for adults - it creates an acidic environment. The body consumes calcium that comes with food to neutralize it. The calcium contained in milk is not typical for the human body. Its absorption requires a lot of energy and calcium reserves from bones and teeth. A popular dairy product, calcium-rich cheese contains fats, salt, which are not always good for health.

Therefore, other non-dairy products are chosen as the source of calcium.

There are especially a lot of macronutrients in sesame, hazelnuts, almonds, walnuts, peanuts, dried apricots, raisins, sunflower seeds and pumpkin seeds.

Milk chocolate contains more useful element than bitter chocolate. It is also part of cocoa powder, black and white bread.

The body assimilates the calcium contained in cabbage better than dairy. But cabbage is more voluminous, in order to get the recommended rate, you will have to properly fill the stomach.

Excessive consumption of foods containing protein creates an acidic environment. As a result, the body removes the beneficial element with urine, consumes reserves from the bone tissue.

Heat-treating food converts useful organic calcium into non-digestible inorganic calcium. It causes kidney, gallstones, or bladder stones.

Dairy products that have been pasteurized contain inorganic calcium. Organic varieties are rich in raw vegetables, fruits, seeds, fresh cow's milk.

There is a lot of organic calcium in breast milk. With natural feeding, a child will develop teeth faster, he is less susceptible to rickets than with artificial formula.

Table 2. Foods containing calcium

Product	Ca content in 100 g of product, mg
Sesame	1150
Hazelnuts (hazelnuts)	290
Almond	254
Dried apricots	170
Sunflower seeds	100
Walnuts	83
Peanut	70
Pumpkin seeds	60
Raisins	56
Soybeans	257
Kale	212
Green cabbage	210
Parsley	190
Beans	105
Spinach	87
Celery	70
Green onions	60
Carrot	40
Salad	20
Potatoes	14

Products for dissolving inorganic calcium

The absorption of the beneficial element is prevented by the abuse of salt, the abundance of sugars in the diet and from flour products.

In the blood, the inorganic species forms deposits on the walls of the veins of the abdominal cavity and anus, where the blood flow rate is lower. The narrowing of the vascular lumen provokes the development of tumors.

When purifying blood, the liver directs the inorganic element to the gallbladder. The remaining blood transfers to the kidneys and bladder, forms stones.

Beet juice cleans the blood, dissolves calcium deposits on the walls of blood vessels, increases the lumen, lowers blood pressure. Chlorine in the composition stimulates the lymphatic system, which helps cleanse the liver, gallbladder and kidneys.

1. Leave freshly prepared beet juice at room temperature for two hours before use to remove volatile compounds.
2. At the beginning, dilute with carrot or apple juice.

Take 250-300 ml of beetroot juice every day.

Another purification scheme:

• take three times a day a glass of a mixture of beetroot, carrot and cucumber juices.

One lemon juice eliminates excess uric acid, dissolves:

• Take the juice of one lemon three times a day, dilute with half a glass of water.

Changed: 26.06.2019