Calcium: In What Foods. Which Calcium Is Better

Calcium is one of the most valuable elements in maintaining physical and mental health. Calcium strengthens bones, heart and blood vessels, ...

Calcium is one of the most valuable elements in maintaining physical and mental health. Calcium strengthens bones, heart and blood vessels, has a beneficial effect on the central nervous system and the blood system. The norm for the calcium content in the body of an adult is 20 g for each kilogram of body weight. The daily dose is about 1200-1500 mg.

If there is a deficiency, the skeletal system and other organs begin to suffer. Therefore, foods containing calcium should be included in the human diet from an early age to a ripe old age. In old age, calcium helps to avoid osteoporosis, in childhood - to accelerate the formation of the skeleton, teeth, and to provide muscle tone. Eating right is important to get enough calcium.

What foods contain calcium?

First of all, of course, these are all dairy products: milk, cottage cheese, yoghurts with a natural composition. Nuts, seafood, vegetables, dried fruits, and some canned food are considered no less valuable.

Dairy products

  • Milk 1% - 120 mg

  • Milk 3% - 100 mg

  • Curd - 95 mg

  • Soft cheese - 100 mg

  • Hard cheese - up to 600 mg

  • Sour cream - 100 mg

  • Yogurt - 120 mg

Seafood and canned food

  • Sardines (canned with seeds) - 350 mg

  • Shrimp - 21 mg

Dried fruits and nuts

  • Dried apricots - 170 mg

  • Raisins - 56 mg

  • Figs - 57 mg

  • Dates - 45 mg

  • Oranges - 35 mg

  • Hazelnuts - 188 mg

  • Almonds - 273 mg

Vegetables, herbs

  • Green olives - 77 mg

  • Leeks - 60 mg

  • Cabbage - 60 mg

  • Green beans - 40 mg

  • Broccoli - 150 mg

  • Garlic - 180 mg

Other products

  • Chicken eggs - 50 mg

  • Egg powder - 193 mg

  • Soy (grain) 348 mg

  • Sunflower halvah - 211 mg

You can also take calcium from a pharmacy. Look for products that are high in calcium carbonate - they have the most absorbable calcium. Calcium carbonate is allowed only with normal and increased gastric secretion. When low, doctors recommend drinking calcium citrate.

calcium deficiency

How to understand that the body lacks calcium?

There are certain signs that it is time to replenish calcium stores. First of all, this is increased fatigue, lethargy, gait and posture disorders, allergic reactions. There are more serious symptoms of calcium deficiency:

  • the development of urolithiasis;

  • poor blood clotting;

  • frequent fractures;

  • frequent pain in bones and muscles;

  • deformation of the vertebrae;

  • development of osteoporosis, osteoarthritis.

What Causes Calcium Deficiency?

Calcium deficiency in the body can be caused primarily by improper/unbalanced diet, frequent fasting, lack of calcium-fortified foods in the diet.

Secondly, these are diseases of the thyroid gland and kidneys, chronic pancreatitis, impaired absorption of calcium, physical inactivity for a long time, frequent use of diuretics and laxatives. Finally, bad habits and the abuse of caffeinated products provoke hypocalcemia.

Calcium deficiency in women is often a consequence of pregnancy and childbirth, prolonged breastfeeding. Menopausal women, children and adolescents are also at risk. Try to avoid a lack of calcium, include foods from the list on the menu daily.



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Good Miss: Calcium: In What Foods. Which Calcium Is Better
Calcium: In What Foods. Which Calcium Is Better
Good Miss
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