Hello again, dear readers. I am with you again, and now I will try to tell you in as much detail as possible in which products contain calcium, I will give a list of products, and in general I will tell you what it is for. But you probably already know? Although calcium functions are not limited to bones, nails, and hair. So read it carefully. And also read my previous articles:, me and.
Minerals are important in human life, as are vitamins and other nutrients. It seems to be a trifle, but the main things are made up of trifles. Have you heard the expression "We are what we eat"? So, if you and I do not receive enough calcium, for example, we will lose a lot. It is about calcium that we will now talk about.
Do you need calcium?
Let's think logically: why do we need this hard-to-digest mineral at all? After all, it might be better without him? Not quite so, on the contrary - it will be bad.
Just imagine that at one point you simply stopped consuming calcium. Generally! Have you presented? Great, let's continue. Soon you will have problems with your skin: it will be dry, it will begin to peel off. Have you noticed how you have become more often annoyed over trifles? This lack of calcium affects nervous system... The heart, as they say, is naughty? Also due to the critical lack of calcium. And that's not all: at the extreme stage, bones become very fragile, teeth crumble, and hair is in a terrible state.
For children, this mineral is generally one of the main ones, as well as for athletes, because the body in both cases grows, and the musculoskeletal system requires strengthening. In addition, calcium takes part in metabolism and regulates the work of several endocrine glands, which, in turn, is also important for representatives of strength sports.
For men, this mineral plays out its role in the reproduction system, so it is generally contraindicated for men to neglect it.
Anyway, do you want to always look 100%? Eat foods rich in calcium, and everything will be in perfect order: hair is strong and shiny, nails without white, so many irritating spots, and you can forget about the problems associated with a lack of calcium. By the way, I wrote the list of products below.
Calcium in numbers
The total amount of this element in human body fluctuates on average within 1 kilogram for women and 2 kilograms for men. Every day, anyone should maintain calcium in the body at 1.3 grams - this is the volume that allows you to feel normal. That is, you should eat 1.3 grams of pure calcium per day. How can this be achieved? Read below.
By the way, pregnant women need, as they say, to eat for two, so daily rate overestimated to 2 grams.
All these replenishments of calcium are due to the fact that it is flushed out of the body naturally (large and small toilet, sweating), and is also poorly absorbed. So you have to eat foods that contain calcium in optimal quantities.
Do you think calcium is found only in bones, nails and teeth? To a greater extent, you are right, but it is also present in the fluids of our body - only 1%.
Calcium absorption
The absorption of calcium is somewhat accelerated if vitamin D is involved in the process, vitamin C and phosphorus. In addition, these additional elements deliver calcium to its intended purpose and do not allow it to be debugged in the kidneys, for example.
Grocery list
Now I will just list the products, and then we will analyze everything in detail.
So, fermented milk products, fruits, fish, vegetables, nuts, seeds of some plants.
Dairy products and everything connected with it are not that very rich in calcium, but still there is more or less enough of it. In addition, these are the products that we can afford to buy every day, in contrast to the same fish. As for individual representatives of dairy products, there are different calcium figures everywhere (please understand that these figures are based on 100 grams of product). So, in cheeses there is usually somewhere around 1 g of calcium. In cheese 0.5 g. But in cottage cheese and milk, only about 150 mg.
A fish.
I'll tell you a secret, but all fish are not so rich in calcium, rather the opposite. But this does not apply to sardines, where soft fish bones are present. But this does not mean that you do not need to eat fish - there are elements that help the absorption of calcium. By the way, there is only 450 mg of calcium in sardines.
Fruits and vegetables.
Citrus fruits contain nothing of calcium: grapefruit and orange - 34 mg. Peach and Apricot - 28 mg But vegetables are somewhat richer: carrots, cabbage - 55 mg, green onions and spinach - 100 mg, dill and parsley - 210 mg. But in the representatives of fruits there are also decent ones - raisins 90 mg. Peas are on a par with him.
Nuts.
I can only say that walnuts and hazelnuts have an average of 150 mg.
Plants' seeds.
Poppy is the undisputed leader. Just imagine: there are 1.5 g of calcium per 100 g of poppy seeds. In second place are sesame seeds - 1.2 g. Nettle seed also appears - 0.7 g, but where and how to get it - I have no idea.
I completely forgot about porridges. Although they cannot compete with the above-described products, but still. Buckwheat porridge, "Hercules", oatmeal and barley - their numbers range from 20 to 80 mg.
Conclusion
So, let's summarize. Calcium is not only beneficial for bones, teeth and hair, it is also involved in many of the body's invisible processes. Therefore, the article "What foods contain calcium, a list of foods", I think, will be useful for many. If so, then share it with your friends via social networks, but no, then leave your comments. Subscribe to blog updates. Goodbye to everyone.
Best regards, Vladimir Manerov
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For normal life, our body needs calcium salts, which provide us with the establishment of hematopoiesis processes, strengthening of blood vessels, as well as a decrease in their permeability, metabolic processes. Calcium has a beneficial effect on the stable growth of bone tissue, including our skeleton and teeth, and also normalizes our nervous system.
It should also be noted that calcium salts have anti-inflammatory properties. In addition, they are able to regulate the general state of our body during changes in the weather. If your body has a sufficient amount of calcium, in this case, you are reliably protected from various epidemics, infections, as well as sudden changes in weather conditions.
And yet, what foods contain calcium? Here is a list of the main products:
- legumes, including soybeans, beans, beans, peas, green peas, lentils;
Strawberries, cherries, gooseberries, blackberries, apricots, apples, pineapples, peaches, grapes, currants, cucumbers, oranges, rose hips;
Bran, potatoes, skins of various fruits and vegetables, young dandelion leaves, celery, spinach, carrots, turnips, radishes, cabbage, beets, asparagus;
Green vegetables, watercress, lettuce, onions, carrots, turnips, radish tops, nettles, green wheat grains;
Fish, rye bread, eggs, poppy seeds, oatmeal, sesame;
- fermented milk products: yogurt, cottage cheese, cheeses, sour cream, kefir.
The most important condition for calcium to successfully “take root” in your body is its ease of absorption.
Calcium is generally absorbed best in the body from cheeses, yoghurts, milk. That is why these products are vital suppliers of calcium to our body. It is worth noting that low-fat dairy products contain the same amount of calcium as products with a high percentage of fat. In addition, low-fat foods are healthier than fatty foods because they contain less cholesterol. Moreover, calcium is one of the essential ingredients for liver regeneration.
Calcium, which is quickly and easily absorbed, can also be obtained from foods such as turnips, collard greens, mustard greens, broccoli. V fish, such as salmon or sardine in oil, there is also calcium, which is easily absorbed by our body. Many other foods contain difficult-to-digest calcium, so they should not be taken into account when talking about the source of calcium for the body.
This is due to the composition of these products, which includes calcium binders called phytates and oxalates. And, as a rule, oxalates are components of many green vegetables, but phytates are found in unrefined cereals. It should be noted that oxalates have a higher binding capacity than phytates with respect to calcium. Among such products are rhubarb, spinach, beets, which, having oxalates in their composition, cannot be a source of calcium for the body.
Strong bones, hard nails and healthy teeth are all due to calcium. It is no coincidence that it belongs to the group of macronutrients: the need for it is really very high. V child's body it forms the skeletal system, in an adult - maintains its strength, in the third age - fights against its porosity.
Fortunately, calcium is found in many foods. Knowing which of them contains the most of it, it is easy to compose a menu rich in this macronutrient, varied and at the same time balanced menu for the whole family.
The beneficial effects of calcium on the skeletal system are well known to many. Indeed, this element, like brick by brick, builds the skeleton. If there is too little of it, then the bone tissue becomes thinner and becomes fragile. That is why a person, whose body contains little calcium, needs to take care of himself and in the literal sense of the word look under his feet: if you just stumble, fall - and a crack, or even a bone fracture, is inevitable.
Especially the rule applies to elderly people: the risk of getting a hip fracture due to a fall increases sharply after 65 years. This condition, extremely dangerous and difficult to treat, can sometimes lead to irreparable tragedy. And what kind of complications can you expect even after a very successful course of treatment! ..
But in young people, teeth suffer the most from a lack of macronutrients. Even small cracks on the enamel surface should alert you. If the teeth begin to chip and crumble, it's time to sound the alarm: the process of calcium loss is in full swing, urgent measures must be taken.
However, the functions of calcium in the body are much more than it seems:
- it regulates the frequency of muscle contraction. That is why athletes need to get it even more than it should be in the body of pregnant women, and the basis of their diet is food rich in this macronutrient;
- constriction and dilation of blood vessels is another area of responsibility of calcium. Well-established work of the cardiovascular system is impossible without it;
- this substance serves as an accompaniment to all nerve impulses, the transfer of information from the skin and internal organs to the brain and vice versa;
- participates in the metabolism;
- the more calcium is in the body, the lower the risk of diabetes mellitus and colon cancer;
- improves blood clotting and is part of blood clots that stick together ruptures of blood vessels;
- he is assigned one of the main roles in the synthesis of hormones and the work of the thyroid, pancreas and gonads, as well as the adrenal glands and pituitary gland.
This macronutrient is also curious because it is essentially incapable of acting on its own. Without magnesium, phosphorus, vitamin D and the acidic environment that is so necessary for it, calcium simply will not reach the places in the body where it is especially needed, and will begin to be deposited in the tissues of internal organs, and this is a dangerous symptom.
How do we lose it?
Yes, calcium is flushed out of the body, and much faster than we would like.
There are many reasons for this, and most of them are associated with unhealthy eating habits and poor lifestyle choices:
- a lot of calcium is removed ... ordinary table salt. The more it is in the diet, the fewer bricks in the bone tissue. This, by the way, is another powerful argument in favor of a salt-free diet;
- a diet in which there are many canned, smoked, fried foods is not only poor in calcium, but also removes it from the body;
- you should also treat carbonated drinks with caution: according to many experts, their role in washing out the macronutrient from the bone tissue is great;
- food rich in fiber, although it does not remove calcium, prevents its absorption in the intestines, preventing the body from replenishing its supply;
- the climacteric period in women is dangerous, including the fact that at this time the body loses this trace element in monstrous quantities, and it is imperative to make up for its shortage;
- loss of calcium is another impressive reason to stop drinking and smoking forever;
- a diet rich in protein, especially animals, and an excessive love of coffee can lead to sad consequences in the form of a lack of this substance in the body;
- magnesium deficiency, although it does not affect a decrease in calcium reserves, but serves as a serious obstacle to its absorption. It is well known that it is with the help of magnesium that calcium is delivered to all systems that need it. Therefore, when choosing a pharmacy calcium complex, it is better to choose the one in which the "load" contains the most magnesium, or to include in the menu foods that contain the most calcium and magnesium. But more on that later.
How much do you need per day?
In different periods of life, the body needs a different amount of calcium. And this is easy to explain. A schoolchild who, during the summer months, can easily grow to parents or even outgrow them, calcium, and with it magnesium, needs much more than, for example, an adult man or woman who is not engaged in hard physical labor. But the lion's share of the diet of pregnant women and women who are breastfeeding are simply obliged to make up foods rich in them.
In general, experts recommend adhering to the following boundaries:
- Infants under 6 months of age should receive 400 mg of the macronutrient daily;
- children from 1 to 5 years old - 600 mg;
- younger children school age 6-10 years - 800-1200 g;
- adolescents and young people 11-24 years old - 1200-1500 mg;
- From about 25 years old, the norm for men and women differs. Women 25-50 years old and men 25-65 years old together with food should receive about 1 g of calcium per day, but the fair sex, going through the menopause (about 50-65 years old), along with food should receive it 1 , 5 g. The same level of calcium intake remains for both sexes after 65 years;
- the role of the macronutrient in the body of pregnant and lactating mothers is especially great, they also need to receive at least 1.5 g of the macronutrient per day;
- most of all, calcium is needed by professional athletes and people engaged in heavy physical work. Its losses on days of especially strenuous loads are very high, so some experts recommend that they consume at least 3-5 g of calcium per day.
... And magnesium to boot
No matter how useful calcium is, but without magnesium, it turns from a reliable ally into a fierce enemy. Our body is designed in such a way that without magnesium, calcium is simply not assimilated, and additional intake of calcium completely leads to ossification of the whole body and a rapid loss of magnesium, if its reserves are already depleted.
A striking example of this is the situation in the US health care. This country is one of the world leaders in the consumption of milk, which is very rich in calcium. In addition, she is one of the leaders in the consumption of calcium supplements. And at the same time, the United States occupies a leading position in the incidence of osteoporosis (the disease is characterized by the loss of calcium in the bones)! 
Perhaps this is because for a long time, pharmaceutical calcium was taken on its own, without the addition of magnesium. Most manufacturers today produce calcium-magnesium complexes that are much more effective. They contain both calcium and magnesium, and other substances useful for the absorption of calcium.
What products does it contain?
Its peculiarity is that most of this macronutrient can only be obtained from food. It sounds paradoxical, but neither calcium dietary supplements, nor pharmaceuticals, nor even chalk with limestone can fully cover the body's need for a macronutrient. Only foods rich in it are capable of doing this.
Which foods contain the most calcium? Fortunately, there are a lot of them, and therefore it is not difficult to form a powerful calcium-containing diet. Foods high in calcium are found in all major groups.
One of its main sources is fermented milk products: cottage cheese, sour cream, butter, yogurt, kefir. But most of all it is in hard cheese: about 1 g per 100 g of product. However, recent research in this area indicate that this substance is not absorbed from milk as well as previously thought. Much healthier in this sense ... fresh vegetables!
As it turned out, the body easily absorbs more than 50% of the calcium contained in them. Lay on spinach, greens, almost all types of cabbage, legumes (beans, lentils, peas). All types of nuts, seeds, grains are another excellent source of easily digestible calcium. Feel free to include in the diet rich in this macronutrient wheat bran, as well as whole grain oatmeal.
Soy and products made from it are another, dietary source of a macronutrient in an easily digestible form. Soy milk and cottage cheese, tofu cheese perfectly replace meat and eggs in a vegetarian diet and saturate the body with this macronutrient.
Apricots, oranges, grapefruit, grapes - it turns out that the juicy and aromatic gifts of nature also contain a lot of calcium! Such pleasant fruit therapy is most useful for pregnant women: in addition to this vital substance for bones, the fruits will also nourish with a lot of vitamins, which is especially important during the period of formation and growth of the baby.
Seafood is also not in the last place in terms of macronutrient content. Preference should be given to fillets of salmon and sardines. But from meat products, preference should be given to rabbit, beef and chicken.
The table below will help you create a menu so that both young and old get enough calcium in your family.
| The product's name | Calcium content per 100 g of product (mg) |
| Poppy seeds | 1450 |
| Dutch cheese | 1040 |
| Sesame seeds | 875 |
| Swiss cheese | 850 |
| Cheddar cheese | 750 |
| Cheese | 530 |
| Sardines in oil | 500 |
| Black tea | 495 |
| Condensed milk | 307 |
| Almond | 265 |
| Milk chocolate | 220 |
| Soya beans | 210 |
| Yogurt | 200 |
| White bread | 170 |
| Dried apricots | 150 |
| Cow's milk | 120 |
| Dried apricots | 120 |
| Spinach | 106 |
| Crabs | 100 |
| Peas | 89 |
| Peanut | 60 |
| Garlic | 60 |
| Egg | 55 |
| Red cabbage | 53 |
| Strawberry | 40 |
| Raspberries | 40 |
| Radish | 39 |
| Beet | 37 |
| Grapefruit | 34 |
| Orange | 34 |
| Fresh porcini mushrooms | 27 |
| Cauliflower | 26 |
| Veal | 26 |
| Buckwheat | 20 |
| Lentils | 19 |
It is no secret that calcium is vital for strengthening and maintaining bones and teeth. This mineral is involved in the regulation of blood pressure, in the transmission of nerve signals, maintains the elasticity of blood vessels and performs a number of other functions in the body to ensure the normal functioning of all systems of the human body.
Calcium is the most abundant mineral in the human body. Its share is more than two percent of the total body weight. Throughout life, he must regularly enter the body and be at an optimal level. Although there are now many dietary supplements with calcium, according to doctors and nutritionists, the best way to get it is with food.
There are many foods that contain this mineral, which is important for human health. The best sources are milk and dairy products. But many people have intolerances. milk protein lactose. In this article, you will find out where else calcium is found, in which foods it can be found.
Calcium rich foods
Many foods contain calcium. In addition to dairy products, calcium is found in many other food products: green leafy salads, nuts, fish, some vegetables, especially green ones.
Many studies estimate that, on average, about 70 percent of people get their calcium from milk and milk-based foods. Vegetables, grains, legumes, meat and fish also take a certain place in enriching our body with this necessary element.
Some food manufacturers add calcium to their products. But how great the contribution of such products is at present is unknown.
For most people, if they drank 3 glasses of milk a day, taking into account the intake of calcium from other foods, this amount would be enough. However, many people avoid milk and dairy products for a variety of reasons. Such people must find alternative substitutes for them in order to maintain the necessary calcium balance in the body. This is especially true for strict vegetarians.
Calcium in milk and dairy products
Dairy products such as yogurt, cottage cheese, cheese, fermented milk products remain the best sources of calcium for many people. In addition, they contain calcium in the form in which the body can freely absorb and assimilate them.
Although homogenized and pasteurized milk has more calcium, it is less digestible. The disadvantages of dairy products include the high content of toxins in them, such as growth hormones, antibiotics.
Whole milk, with a milk fat content of up to 4 percent, is recommended for children aged one to two years. Adults and children 2 years of age and older should drink milk with a lower fat content of 1 to 2 percent, or skim milk and dairy products. Removing fat does not reduce the amount of calcium in them.
Yogurt, most cheeses, and whey are excellent sources of this valuable mineral.
In addition, milk is a good source of phosphorus and magnesium, which help absorb and assimilate calcium.
Vitamin D is necessary for the body to absorb calcium, which is why it is often fortified with dairy products.
Goat's milk is also a good source of calcium.
Other sources of calcium
Besides dairy products, there are other sources. These include:
Green leafy salads: mustard, spinach, arugula, etc.
Vegetables: broccoli, cabbage, turnips, Chinese cabbage;
Fish: salmon, sardines, etc.
Nuts: sesame seeds, brazil nuts, sunflower seeds;
Besides, there is a lot of calcium in orange juice, tofu cheese, soy milk.
Small sesame seeds can be attributed to the record holders for the content of calcium and others nutrients... There are almost 1000 mg in 100 grams of seeds. Tahini paste, where the main ingredient is sesame, contains 426 mg of calcium per 100 grams. In addition, sesame seeds go well with many other foods. Just add them to salad, sprinkle on fish or meat, baked goods. 
Many people have heard about the benefits of chia seeds, but do not know that 100 grams of these seeds can provide our body with almost 630 mg of calcium.
Greens, green lettuce (the darker, the more calcium), vegetables are an excellent source of calcium. Among these representatives, spinach comes out on top. A serving of bok choy bok choy can provide over 150 mg, while mustard greens can provide over 100 mg.
One cup freshly squeezed will replenish the body with 72 mg of calcium, not to mention a large amount of vitamin C, which helps the absorption of calcium. Plus, oranges are an excellent source of potassium, vitamin A, and beta-carotene.
While the grain of quinoa (quinoa), exotic for us, offers us from 60 to 100 mg of calcium, plus a large number of potassium, zinc and healthy protein.
And the familiar beans can contain, depending on the variety (color), more than 400 mg of calcium per 100 grams.
Broccoli contains about 74 mg of calcium and 120 mg of vitamin C, which helps the body absorb it. In addition, it contains a lot of dietary fiber, vitamin K, A, folic acid.
Five pieces of dried figs will replenish the body with almost 135 mg of calcium. There is a lot of it in almonds, Brazil nuts. The oils from these nuts are also rich in this element.
Not only fresh but also dried herbs contain calcium. Don't forget to add rosemary, mint, sage, basil, parsley, dill, oregano, and other herbs to your meals.
Calcium preparations
Calcium is found in many multivitamin supplements. The amount in them can vary depending on the specific supplement.
There are vitamins that can only contain calcium or calcium with others nutrients such as vitamin D.
The most readily available forms of calcium in formulations include calcium citrate and calcium carbonate.
Calcium citrate is a more expensive form of supplement. It is absorbed by the body when taken on an empty or full stomach.
Calcium carbonate is less expensive. It is better absorbed when taken with food.
In addition, calcium supplements and multivitamins can include calcium lactate and calcium phosphate.
Calcium absorption is best when taken in an amount of no more than 500 mg at a time.
Vitamin D and Calcium. Why is vitamin D important
Vitamin D is required by the body for the efficient absorption of calcium. Unlike other vitamins, we don't need to get it from food. Most of this vitamin we have is produced by our own organs when exposed to sunlight. This is a good thing because most foods do not contain it, or only a very small amount is present. Foods containing vitamin D include:
- Fatty fish (such as sardines, herring, trout, tuna, salmon, or mackerel)
- Fortified foods (meaning they have vitamin D added to them), such as margarine, some cereals, milk, and dairy products.
Vitamin D intake is especially important during the winter. Some people are at risk of being deficient in this vitamin and must take it throughout the year.
How much calcium do we need?
Adults over the age of 18 need about 700 milligrams of calcium per day. There are other circumstances in which more calcium is required. This could be:
- Children age 9-18 years old - 1300 mg, children aged 4-8 years old need about 800 mg per day;
- Breastfeeding - 1250 mg;
- Patients with celiac disease or Crohn's disease, with ulcerative colitis - from 1000 mg to 1500 mg;
- Men and women over the age of 55 - 1200 mg;
- With osteoporosis or a tendency to this disease - 1000 mg.
If you are undergoing treatment for osteoporosis with medications such as alendronic acid, it is especially important that you get enough calcium into your body. Otherwise, the effect of treatment is reduced to zero.
You also need to make sure you are getting enough calcium if you have low blood levels of this element (hypocalcemia) or if you are taking medications that interfere with the absorption of calcium and flush it out, such as steroids.
One of side effects when taking steroid drugs for a long period (more than 3 months) there is an increased risk of osteoporosis.
There is some evidence that increased dietary sodium, usually in the form of salt, can increase calcium excretion from the body. The wisest thing to do in this case is to cut down on your salt intake. Excessive consumption of coffee can also contribute to leaching, which can lead to coffee deficiency.
Side effects and overdose
According to doctors and nutritionists, most people do not get enough calcium from their food. 90 percent of people at risk of calcium deficiency fail to reach the daily recommended amount. Therefore, the fact of an overdose is unlikely among the adult population.
Allowable upper levels for calcium are:
- 0-6 months - 1000 mg
- 6-12 months - 1500 mg
- 1-3 years - 2,500 mg
- 4-8 years old - 2,500 mg
- 9-13 years old - 3000 mg
- 14-18 years old - 3000 mg
- 19-30 years old - 2,500 mg
- 31-50 years old - 2,500 mg
- 51+ years - 2000 mg
- Pregnant and lactating women (under 18 years old) - 3000 mg
- Pregnant and lactating women (over 18 years old) - 2500 mg
In order for a middle-aged person to exceed this limit of daily calcium intake of 2.5 thousand milligrams, he must eat about 10 cups of spinach or green herbs. Rarely will anyone consume about 6 cups of yogurt daily, which is needed for the maximum allowable norm.
There is a condition called lactobacillus syndrome in which severe dehydration can occur due to excessive calcium intake. This condition is almost always caused by taking calcium supplements or calcium-containing antacids. This risk exists when dietary (food) calcium intake is higher than 2000 mg per day. However, as noted earlier, consuming 2,000 milligrams from food is still unlikely.
People with existing health problems, such as kidney disease or a particular risk of such problems, fall into a special category. So people taking high doses of dietary supplements (multivitamins) calcium may increase the risk of heart disease, but this is not the case with food.
Therefore, if we talk about an excess of calcium in a particular person, then it will most likely be associated with health, and not the intake of calcium from food.
Before taking extra calcium with food additives, it is necessary to consult a doctor in order to determine the consumption rate corresponding to the state of health.
Calcium-rich food table
In this table, you will find a list of the most commonly consumed foods for most people.
| PRODUCTS | A PORTION | CALCIUM CONTENT, MG |
| milk products | ||
| Milk (any) | 200 ml | 240 |
| Goat milk | 250 ml | 345 |
| Yogurt | 125 gram | 200 |
| Cheddar cheese | 30 gram | 216 |
| Soft cheese (triangle) | 15 grams | 100 |
| Cottage cheese | 100g | 73 |
| Ricotta cheese | 125 gram | 269-356 |
| Ice cream | 60 gram | 78 |
| Custard | 120 grams | 150 |
|
a fish |
||
| Sardines (atlant) | 75 gram | 286 |
| Sprat | 100g | 340 |
| Haddock | 150 grams (fillet) | 150 |
| Canned salmon. | 75 gram | 179-212 |
| Trout | 100g | 20 |
| Canned mackerel. | 75 gram | 181 |
| Pacific sardines. | 75 gram | 180 |
| Cod | 100g | 25 |
| Anchovies | 75 gram | 174 |
| Squid | 100g | 40 |
| Shrimps | 100g | 90 |
| Crab meat | 100g | 100 |
|
vegetables |
||
| Green salad | 100g | 200 |
| Fresh spinach | 100g | 150 |
| Spinach is cooked. | 125 gram | 129 |
| Broccoli | 50 grams | 30 |
| Cabbage | 50 grams | 65 |
|
other |
||
| Dried porcini mushrooms. | 100g | 184 |
| Fresh porcini mushrooms | 100g | 30 |
| Whole wheat bread | 100g | 55 |
| Rice | 100g | 33 |
| Buckwheat | 100g | 21 |
| Cornflakes | 100g | 43 |
| Oatmeal | 100g | 50 |
| Chickpea | 100g | 45 |
| Peas | 100g | 50 |
| Beans | 100g | 194 |
| Olives | 100g | 85 |
| Chicken eggs | 100g | 58 |
| Dried figs | 60 gram | 150 |
| Melon | 100g | 170 |
| Orange juice | 250 ml | 300 |
| Basil | 100g | 370 |
|
nuts |
||
| Soya beans | 100g | 240 |
| Soy milk | 200ml | 240 |
| Tofu cheese | 100 | 500 |
| Soy yogurt | 175 gram | 206 |
| Sesame | 100 | 780 |
| Sunflower seeds | 100 | 100 |
| Halva sunflower | 100 | 91 |
| Almond | 100 | 250 |
| Hazelnut | 100 | 175 |
| Walnuts | 100g | 90 |
| Brazilian nut | 15 grams | 26 |
| Chocolate | ||
| Dark chocolate | 100g | 60 |
| White chocolate | 100g | 280 |
| Milk chocolate | 100 | 220 |
As you can see from the given and far from complete table, although dairy products are considered the richest in calcium content, there are others in which there is no less of it and which can replace them for those people who have milk protein intolerance. A good alternative to supplement your diet is taking dietary supplements.
An increase in calcium intake is recommended if there are signs of calcium deficiency. Symptoms of calcium deficiency are frequent fractures and deformities of bones, stunted growth in children, pain and muscle spasms, tingling, and of course, swelling in the legs or arms. There are many good natural sources of calcium. Everyone knows what is rich for them, for example, milk. However, in addition to this product, there are certain fruits and vegetables that also contain high amounts of calcium. These calcium-based food sources can also help you prevent deficiency symptoms.
Calcium-rich fruits
Many fruits contain high doses of calcium, with berries at the top of this list. To increase your intake of this element, you can include any of the fruits listed below with every meal. Similarly, you can add berries and almonds to porridge. Fruit salad made from orange, berries, apples and bananas turns out to be very tasty. Another option is to make a fruit smoothie with milk. So, here are these fruits:
- mulberry;
- rhubarb;
- hibiscus;
- apples;
- almond;
- banana;
- avocado;
- acai berries;
- Goji berries;
- oranges;
- grenades;
- prickly pear;
- kumquats;
- tamarind;
- blackberry;
- black currant;
- dates;
- grapefruit.
Calcium-rich vegetables
Here is a list of calcium-rich vegetables. You can fry them, grill or steam them, bake them in the oven, boil them, or you can add them to salads and enjoy them raw and fresh. They are also great for vegetable soups. To make a very calcium-rich salad, combine chopped vegetables and fruits from both lists in a bowl, and use yogurt as a dressing. Vegetables high in calcium:
- okra;
- parsnip;
- amaranth leaves;
- bok choy;
- Brussels sprouts;
- pumpkin butternut;
- celery;
- beans;
- mustard spinach;
- cabbage;
- garlic;
- spinach;
- ginger;
- kale;
- turnip;
- green soybeans;
- spirulina;
- Swiss chard;
- Chinese broccoli.
Other non-calcium-poor foods
Yogurt is rich in calcium, so it is recommended to include it in your diet as well. You can eat it with fresh fruit or herbs, or use it as a snack. Sardines are also of course considered an excellent source of calcium, so eat them once a week. The same goes for sesame seeds, goat and cow milk, mozzarella and molasses. Other good suppliers of this element are oats, durum wheat, pistachios, hazelnuts, Brazil nuts, cheddar and cream cheese, eggs, caviar, pollock, skim cream, and perch.
So, eat the listed fruits and vegetables and other calcium-rich foods that can provide you with enough calcium. If he does not get enough calcium, he will begin to take it from the bones, which will make them weak and prone to fractures.
- children from one to three years old are required to consume 500 mg of this element;
- four to eight year olds need 800 mg;
- children 9-8 years old need 1300 mg;
- adults under fifty years of age - 1000 mg;
- elderly people who are more than fifty-one - 1200 mg.
It is very important to follow these guidelines. Excessive consumption can lead to an increase in blood calcium levels, called hypercalcemia. If the blood is low in phosphorus and too much calcium, this can lead to calcification of soft tissues, which is characterized by an excessive accumulation of this mineral not only in bones, but also in other cells of the body.