Content кальция в различных видах продуктовProbably there is no such person who would not know about the benefits for our body, such a trace element as calcium.

First of all, this element is necessary for our bones and teeth, and if you think that on this, its use for our body ends, you are deeply mistaken..

Calcium is not a rare macronutrient..

It is present in large quantities of both animal and plant food..

The difference is the percentage of its absorption by the body..

Why does the body need calcium??

  • maintaining bone health;
  • optimal functioning of blood vessels (decrease in vascular permeability, lower blood pressure, obstruction;
  • cholesterol deposits on the walls of blood vessels);
  • improvement of coordination of movements, regulation of the work of the muscles;
  • participation in the processes of cellular metabolism;
  • normalization of the brain and nervous system;
  • improvement of the skin;
  • elimination of low blood clotting;
  • anti-inflammatory effects;
  • immunity enhancement.

Consumption rate

Daily норма потребления кальция

Consumption varies by country.

It also depends on the person’s age..

During the period of intensive growth and during pregnancy, it is necessary to consume up to 2000 mg of macronutrient per day..

On average, an adult needs to consume up to 1000 mg per day..

In Russia, dairy products, especially sour-milk (kefir, cottage cheese, whey, yogurt) predominate in the diet of people, so the percentage of macroelement digestion decreases.

In Asian countries, where the use of cereals, green vegetables and fish prevails, calcium is less washed out, therefore its consumption rate is about 350 mg per day..

High calcium foods rating

Top продуктов, содержащих кальций

Most believe that calcium is concentrated in dairy products..

In milk, hard cheeses, yoghurt, sour cream, cottage cheese is a fairly large number of important macronutrient.

Calcium is located in the whey, so the less heat treatment was, the more vitamin content in the product.

Degreased dairy products contain the same level of this trace element as fatty foods, which can please dieters..

However, most of the vitamin from dairy products is difficult to digest, especially the adult body..

Drinking milk (this does not apply to feeding babies with its own milk) produces a sour environment in the human body..

In addition, cheeses contain a large percentage of fat and salts, which almost completely eliminates the absorption of the vitamin from these products..

More useful for maintaining the level of calcium in the body are products (amount per 100 g):

  • poppy seeds (1500 mg);
  • Parmesan cheese (1200 mg);
  • sesame (1150 mg);
  • wheat bran (900 mg);
  • young nettle (713 mg);
  • cheese (630 mg);
  • nuts (especially almonds 260 mg and Brazil nuts 160 mg);
  • soy (especially tofu – 256 mg);
  • parsley (240 mg);
  • wild rose (256 mg);
  • legumes (from 200 mg);
  • any cabbage (200 mg);
  • watercress (214 mg);
  • treacle (170 mg);
  • cocoa powder (130 mg);
  • spinach (107 mg);
  • dried apricots (85 mg);
  • celery (60 mg and a high content of magnesium and phosphorus);
  • sardines (300 mg) and salmon (50 mg), however, they contain a lot of phosphorus;
  • eggs (yolk – 64 mg).
However, do not eat a lot of vegetables containing oxalic acid and do not exceed the protein in the daily diet..

It all interferes with learning..

Beetroot and lemon are able to remove from the body an excess of inorganic calcium (from thermally processed food and vitamin and mineral supplements), which is deposited as salt in vessels and kidney stones.

What is needed for the absorption of calcium in the body?

By itself, this macro is not absorbed in the body.

This requires the presence of vitamin D, B6 and a certain level of phosphorus and magnesium in the blood..

Most of the vitamin D is found in fish, eggs, butter, cottage cheese and liver.

However, vegetarians should not worry about this, this vitamin is synthesized by the body itself 90%.

To do this, it is necessary to contact more often with the sun during hours when exposure to ultraviolet radiation is minimal (in the morning and after 4 pm).

Some doctors still find it difficult to answer the benefits of synthetic vitamins or products artificially fortified with vitamin D.

According to various studies, such additives only contribute to the deposition of salts in the body..

An increase in blood phosphorus contributes to the leaching of calcium..

However, in the 1: 2 combination (phosphorus: calcium), the hormonal background is normalized and the absorption is improved..

Phosphorus is found in legumes, nuts, fresh cucumbers, cabbage, celery, low-fat cheeses, rolled oats.

If the level of magnesium in the blood is minimal, then calcium is not able to stay in the body and goes out with urine..

To maintain magnesium and vitamin B6, you must include nuts and bran in your diet..

Lack of or excess calcium in the body

Disadvantage кальция в организме

For the normal functioning of the body requires the constant presence of the macro..

Deviations from the norm may be due to:

  • fixed lifestyle (calcium is not absorbed from food due to low motor activity);
  • muscle overuse (in athletes);
  • frequent visits to baths and saunas (leaching of calcium with sweat);
  • dysbacteriosis, diseases of the gastrointestinal tract and kidneys;
  • pancreatitis and hyperthyroidism;
  • an excess of magnesium, zinc, iron, potassium and sodium;
  • vitamin D deficiency;
  • taking laxatives and diuretics (for example, tetracycline);
  • unhealthy food (a lot of salt, sugar, coffee and alcohol in the daily diet).

All this leads to a decrease in calcium, which affects the strength of bones..

Muscles begin to ache, convulsions appear, blood clotting decreases and immunity deteriorates..

Excess calcium in the body leads to:

  1. nervous system nervousness;
  2. reduced muscle performance;
  3. salt deposition in the body with the formation of kidney stones;
  4. gout.

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