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.
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
Green olives - 77 mg
Leeks - 60 mg
Cabbage - 60 mg
Green beans - 40 mg
Broccoli - 150 mg
Garlic - 180 mg
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.
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 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.