Calcium plays an important role in the construction of bones, teeth, and vascular walls. Along with calcium, phosphorus is also present in the tissues of teeth and bones. This compound is responsible for the formation of proteins and enzymes in the body, and also contributes to normal muscle activity. According to doctors and scientists, optimal ratio two considered elements in the body is a proportion of 2 to 1, while calcium should be more. A violation of the proportion leads to an excess or deficiency of one or another substance in the body.

Phosphorus deficiency

This substance is involved in almost all metabolic processes in the body, and its lack can lead to serious consequences:

• Bone pain;
• Trembling in the limbs;
• Exhaustion nervous systemss;
• Weakness and malaise;
• Loss of appetite.

There is also a decrease in concentration of attention and disorders of the nervous system of a different nature: from insomnia to the initial forms of depression. In order to avoid the consequences of a deficiency, you should review your diet and monitor your health.

Calcium deficiency

Lack of this substance in the human body can lead to the following consequences:

• Deterioration of the condition of the teeth;
• Increased fragility of bones;
• Thinning of the walls of blood vessels and an increased risk of infection;
• The development of osteoporosis.

Calcium deficiencies can be replenished with some foods, such as tofu, cilantro, or almonds.

Also, a balanced diet can be supplemented with a pharmacy vitamin complex and following three rules:

• Reduce salt intake;
• Reduce coffee consumption;
• Reduce your intake of animal protein.

The fact is that these products contribute to the leaching of calcium from the body.

Excess phosphorus

Unfortunately, an improper lifestyle can quickly lead to diseases associated with an excess of phosphorus in the body. Metabolic disorders and the abuse of poor quality protein foods can lead to the development of a phosphorus surplus.

Too high a content of this element in the body can lead to negative consequences:

• Convulsions;
• Liver failure;
• Development of osteoporosis;
• Dysfunction of the gastrointestinal tract.

Excess calcium

A surplus of this substance in the body can lead to equally dramatic consequences:

• Deposition of calcium salts in bones, blood vessels and internal organs;
• Osteochondrosis;
• Development urolithiasis;
• Muscle weakness;
• Renal failure;
• Decreased concentration of attention.

To identify the exact causes of hypercalcemia and to choose the optimal method of treatment, a blood test and consultation with a specialist doctor allow.

It is much easier to find a balanced diet if you know the level of certain substances in food. The content of phosphorus and calcium in food is clearly shown in the table.

Phosphorus content table in food

Calcium content table in food

Phosphorus in canned food

Phosphorus and Calcium for Pregnant and Nursing

Need future mother in phosphorus it increases 2-3 times. The presence of this element in the mother's blood is vital for the baby: a sufficient amount of phosphorus is responsible for the normal development of the bone and nervous systems of the future person. The same can be said about calcium: the presence of this element in the blood of a pregnant woman is especially important in the third trimester of pregnancy. With the participation of calcium, not only the baby's skeletal system is formed, but also all his other organs. The importance of the two elements under consideration for lactating women cannot be overestimated: with the mother's milk, the child should receive all the necessary balance of vitamins and trace elements, including calcium and phosphorus. To fulfill these prerequisites, you should eat a balanced diet and monitor your blood composition.

Winter is a difficult time. The period when vitamin deficiency is the most common complaint, the time when you want energy and vigor, and you need to be especially careful about your diet. Indeed, many products, for example, the recognized source of calcium - milk and its derivatives, have already lost a little in their benefits (as is usually the case in the cold season), and calcium is needed for the strength of bones and teeth, as always.

So you will have to look for other sources of this useful element. There are quite a lot of them in the plant world, but to get all the benefits, you need to use them correctly.

How much calcium do you need per day?

Adults should consume about 100 mg of calcium per day. Children under 8 years old will cost 800 grams, but from 9 to 18 years old, in years when a person is growing very quickly, he will need 1300 mg of calcium per day. Even more is required for pregnant and lactating women - up to 2000 mg per day.

What is calcium for?

Calcium is essential for strong bones and teeth - no doubt about it. But not only. Calcium is "responsible" for vasoconstriction and dilation, it regulates muscle contractions, responsible for nerve impulses and stable work of cardio-vascular system... So it is not only necessary for bones and teeth. Moreover, if there is not enough calcium, then the body begins to take it from the bones, directing it to more needed places.

An acidic environment helps to dissolve calcium salts and assimilate the element itself. This is why it is preferable to obtain calcium from slightly acidic foods such as spinach and sorrel. Fatty acids can also help with calcium absorption. You just have to be careful, because a lack of fat, like an excess of it, slows down the absorption of calcium. Also, for the absorption of calcium into the blood, from where it gets to its destination, vitamin D.

For the best absorption of calcium, magnesium and phosphorus are needed. These elements are found in fish, legumes, tofu, cocoa, and grain breads. Necessary for the absorption of calcium and eggs, beef liver, seafood - sources of vitamin.
Calcium-rich foods

Dairy products

Cottage cheese, cheese, yogurt, sour cream, kefir - all these products are deservedly considered the main sources of calcium. The fact is that there is not just a lot of it in them, it is also contained in the most convenient form for assimilation. Assimilation is facilitated by milk sugar - lactose contained in milk and products from it, which is converted into lactic acid due to intestinal bacteria.

It should be borne in mind that less fatty foods contain more calcium than very fatty ones. Most of the calcium is found in hard cheeses, about 1000 mg per 100 grams.

Green leafy vegetables

Spinach and all types of cabbage - white cabbage, green Chinese cabbage, broccoli and cauliflower - are rich in calcium. Cabbage contains about 200 mg, the amount of the element varies depending on the type of cabbage. And spinach will enrich you with 106 mg of the beneficial mineral.

Nuts

Calcium is also found in many types of nuts, and it is well absorbed due to the high fat content of the fruit. Almonds (260 mg) and Brazil nuts (160 mg) are especially rich in calcium.

Seeds

The humble seeds of sesame and poppy are the record holders for calcium content. In the first, the useful element is 975 mg, and in the second - about 1500 thousand. This is why it is so important to add these seeds to food during fasting, you can even make milk from them during fasting days.

Wheat

Whole wheat flour contains calcium in a large amount. There is a lot of calcium - about 900 mg per 100 g - in wheat bran. But flour of the highest grade and fine grinding does not contain calcium at all. So it's best to eat whole grain bran bread.

Soy and soy products

Herbs

Parsley, dill, basil, mustard leaves, and dandelion leaves all also contain calcium. Moreover, there is even more of it in parsley leaves than, for example, in milk - 245 grams.

Syrup

To make baked goods and other sweet foods healthier, you can substitute molasses for sugar. After all, one tablespoon of this product contains about 170 mg of calcium.

The pharmaceutical industry produces many different products in which calcium is present as the main ingredient or as an additive in combination products. Before buying any funds, be sure to consult a doctor. He will select the most suitable option for the prevention of osteoporosis and calculate the dosage, as well as the time of admission.
If additional calcium is needed, do not exceed 500 mg at a time. And for better assimilation, take breaks - do not take calcium at all 1.2 times a week. Calcium is better absorbed when taken together with ascorbic, citric acid or together with fermented milk products.

It is important to know
- Excessive consumption of table salt leads to excessive excretion of calcium in the urine.
- Eating large amounts of food containing a lot of protein (meat, fish, poultry, everyday foods, dried peas, beans, etc.) also lead to excessive excretion of calcium in the urine. However, protein foods contain many beneficial nutrients that are essential and cannot be excluded from the food intake. In recommended quantities protein foods do not affect the loss of calcium in the urine.
- The constant use of coffee and Coca-Cola also leads to a depletion of the body in calcium and the appearance of signs of osteoporosis.
- Excessive consumption of coarse fiber foods containing a lot of fiber leads to a decrease in the absorption of calcium in the intestine.
- Carbonated drinks are very high in phosphates, they displace calcium from the bones, which leads to the loss of bone substance. Women who regularly drink carbonated drinks have a fivefold higher risk of bone fracture!
- Excess salt helps to remove calcium from the body.
- Excessive consumption of alcoholic beverages can cause signs of osteoporosis, since alcohol is a toxin that disrupts metabolic processes in the body and thereby contributes to bone loss.
- Smoking, due to its general negative impact on the processes occurring in the body, is also a risk factor for signs of osteoporosis.
- Of the drugs, the greatest caution should be taken with glucocorticosteroid drugs. This is especially true for people suffering from chronic diseases such as bronchial asthma, rheumatism or arthritis, and regularly taking corticosteroids. Some other medications enhance the leaching of calcium from the bone tissue and slow down its regeneration, therefore, before starting to take medications for any diseases, consult with your doctor first about their possible side effects onto your bone tissue.

Hello everyone!

Usually people do not attach much importance to calcium until the moment when it is not in the body.

So I wondered where this element is contained in products in order to prevent its deficiency in my body.

I share with you what foods with calcium exist, how to use them correctly and create good prevention and protection against diseases caused by its lack.

In this article, you will learn:

The best calcium foods

What is calcium and its main functions in the body?

Calcium is very important for the body, it is the basis of health and quality of life.

There is more calcium in the human body than other trace elements and 99 percent of it is found in the bones, the skeleton, thanks to which we can move, in the teeth, hair and nails.

The remaining one percent in blood and cells is far from one percent in importance: it is responsible for the beating of our heart, for blood clotting, for the functioning of cells and the transmission of impulses through neural connections.

Its deficiency leads to cardiovascular diseases, impaired cellular functioning, destruction of bone tissue, sleep and reproductive disorders.

Not right away, but you will find symptoms of a lack of this element: teeth will begin to hurt and crumble, legs will begin to ache and constipation and headaches will appear, the general condition will worsen, bones will become more fragile.

Doesn't it look like the "symptoms" of old age?

Calcium intake

• Calcium norm for adults

So it is, with age we lose more and more useful trace elements, the elderly should consume at least 1200 mg of calcium per day, women during pregnancy and lactation - the dose can be increased to 2000 mg, during menopause 1400 mg.

Well, "just" adults need 1000 mg per day.

• Calcium norm for children

And what about the children?

The child's body is constantly growing, developing, increasing bone and muscle mass, accordingly, calcium is extremely necessary, and the need for it grows with the child.

Up to three years it is 600 mg, at the age from 3 to 6 - 800, adolescents already need 1300 mg. These are WHO recommendations.

Features of assimilation of calcium in the body

Calcium is obtained along with food, but if for some reason it is impossible to build correct diet or there are indications for illness, calcium is given in the form of supplements.

The irony is that such an important element is very poorly absorbed by humans.

For its assimilation, vitamin D is also needed in sufficient quantities, which is abundant in fish oil, egg yolk, butter, but the most important source is the sun. Under the influence of ultraviolet light, this vitamin is synthesized in the body.

Children are especially shown walks and the sun, while for babies born in winter, pediatricians usually prescribe this vitamin in droplets so that there are no problems with the formation of the skeleton.

And you should also get rid of habits that reduce the absorption of calcium! This is smoking, drinking a lot of caffeine, salt and fried.

In general, as always, the secret of health is in the correct lifestyle and balanced nutrition !!!

Let's see what exactly 1000mg of calcium per day is, which I and I think you need. This is a liter of milk or sour cream, or 100g of sesame seeds, or 200g of hard cheese, 2 kg of raw cabbage.

It is clear that sitting and drinking liters of milk and gnawing on cabbage is not so useful, especially since more and more people are now showing lactose intolerance and pure milk is contraindicated for them.

Food should be as varied as possible! Below I will cover the main foods high in calcium.

I repeat, we need them for strong bones and, for the correct physiological functioning of the body, do not neglect this.

Eat enough of them: that is, make sure that you eat foods from different categories every day.

If you are a vegetarian, pay particular attention to the composition of the dishes you eat in order to get enough of this element.

Calcium foods - which foods are high in calcium?

• Dairy products

Here we also include fermented milk.

Milk, yogurt, kefir, fermented baked milk - you can choose to your taste. The richest source of calcium is cottage cheese. 100 grams contains up to 300mg of calcium!

This is, however, about real cottage cheese, and not its derivatives such as curds and sweet curds.

And yet, do not get carried away for the sake of a diet with foods with 0% fat: calcium and nutrients there is much less and they are absorbed much worse.

Hard varieties such as Parmesan are especially useful. 100 grams can satisfy daily requirement in this trace element! Other cheeses are also rich in calcium.

Eating 100 or 200 grams of cheese is not always possible, but a cheese sandwich and butter, 2 glasses of kefir and yogurt during the day - and the 1000 mg we need are obtained))

• Vegetables

We need green vegetables and leafy herbs, broccoli, and roots and parsley.

The amount of calcium in them ranges from 60 to 200 mg per 100 grams, with the help of salads and vegetable soups it is quite possible to build a competent diet. Calcium from beans is also well absorbed.

• Seeds and nuts

Its high content in sesame seed, not far behind almonds and walnut... Just be careful, nuts are not recommended to consume more than a handful per day, they are hard to digest.

• Eggs, fish, shrimps

In dried fish there are 3000 (!) Milligrams per 100 grams, in sardines - 350. Salmon contains about 180 mg, egg - 60. Rich meat broths on bones are also very useful.

• Tofu

Hopefully this little list of calcium-rich foods will help you get your diet right!

Alena Yasneva was with you, bye everyone!

photo @ Imoflow

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

Function and role of calcium

Since calcium is a macronutrient, its role in the body is manifold. 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.

The body of pregnant women also has a double load: it provides its own vital activity, is responsible for the development of the fetus, which is later dates pregnancy is growing rapidly, and therefore needs a large amount of Ca.

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

How much calcium to consume from food (daily intake)

The average person weighing 70 kg of calcium has 1,700 grams of calcium in the body and needs 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 identified calcium deficiency, as well as those with cardiovascular disorders and working in hazardous industries (it is not in vain that they give milk for harm).

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, because of the substances they contain, reduce the absorption of calcium (form insoluble compounds with it).

What foods contain calcium

Everyone knows that there is a lot of calcium in dairy products, but this is not a complete list. Vegetables, nuts, and other seeds are often no less rich in macronutrients. Below is a table showing the approximate Ca content of various products.

As you can see from the table, the largest amount of calcium is found in the following foods:

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

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

List of foods that contain potassium and calcium:

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

Where the most calcium and phosphorus are found:

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

The joint consumption of Ca and iron in food leads to a low degree of assimilation of both elements. Therefore, it is worthwhile to separate the intake of meals containing large quantities 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 promote 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 has taken care of human health.

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

“Everything is poison, and nothing is devoid of poisonousness; just 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;
• slowing growth (in children);
• brittle nails and hair;
• allergic rashes (when eating dishes common for a person);
• joint pain;
• drowsiness.

In the absence of timely treatment, this can lead to disruption of the cardiovascular system, increased pressure, the development of other diseases (osteoporosis), tooth decay, toxicosis during pregnancy.

With hypercalcemia, the following symptoms are noted:

• increased thirst;
• weakness;
• vomiting, nausea;
• constipation;
• lack of appetite;
• impaired renal function (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 intestinal permeability to zero, lead to dehydration, and poisoning of the body with nitrogenous compounds.

Elimination of calcium deficiency in eggshell

Calcium is found in large quantities in eggshells, which is important - it has a form available for assimilation. Therefore this folk method fight against the lack of macronutrient has been used for a long time and is very popular. But he has some disadvantages.

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

This method also has contraindications:

• gastritis and stomach ulcers, duodenal ulcers;
• 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 opportunity to replenish Ca reserves in the body: they include rational nutrition with the inclusion of foods containing macronutrients, and the intake of industrial preparations with the addition of calcium.

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

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

Before grinding, it must be well rinsed or thermally treated in any convenient way (dry in an oven, in a frying pan at a temperature of about 50 degrees Celsius).

Rinse best with a light baking 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 get 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 measure.

With direct intake, the shell, since it is a free-flowing product, is diluted with an equal amount of lemon or apple juice. The recommended single dose is 1 teaspoon of shells (hence diluted with the same amount 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 a sufficient amount of foods that contain it. In addition, on the basis of all that has been said above, the following conclusions can be drawn.

1. 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 workers in hazardous industries;
2. It is necessary to replenish calcium in the body to include in the diet foods rich in calcium: dairy products, nuts and seeds, fish, eggs, herbs, vegetables;
3. The following macro- and microelements affect calcium metabolism in one way or another: magnesium, zinc, phosphorus, potassium. Vitamin D is needed to assimilate calcium. Many dishes contain all or two or three elements;
4. There are foods that reduce or make impossible the absorption of the macronutrient: spinach, tea, sorrel, cereals;
5. The body absorbs 10-40% of the incoming calcium. Not all Ca forms available to the body;
6. Calcium deficiency and excess are equally harmful. Measures must be taken to restore its balance to normal;
7. Treatment of its deficiency eggshell improves the situation with the correct 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 essential element in the body, there are many others. But they are all linked by metabolism, so other minerals as well as vitamins and organic compounds should be consumed to maintain normal Ca levels. The main secrethow to do it is simple - healthy eating.

For a little more information on calcium, see the following video.