Our body is made up of many different tissues and each of them requires different vitamins and minerals to grow and function properly. The basis of bone tissue is calcium, it is thanks to it that the bones are so strong and can withstand enormous loads.
In order for calcium and vitamins to always be in abundance, it is necessary to consume the daily allowance of products with this element every day. In most cases, it is enough to eat properly and in a balanced way so as not to face a deficiency. Let's consider which foods contain the most calcium and how to use them correctly.
First of all, it is worth figuring out why you need to eat calcium-rich foods before going through the list of foods.
Everyone knows from childhood that calcium is the basis of bones and teeth, this is especially important in childhood, when teeth are actively growing, tooth enamel is formed. If the child lacks calcium, problems arise, the teeth quickly deteriorate and crumble.
In adulthood, calcium is more important for bones, as when calcium is deficient, bones become brittle and fractures can occur. It is very important to monitor their nutrition for pregnant women, because the fetus requires a large amount of vitamins, and with a lack of the necessary elements, they begin to wash out of the bones and teeth of the mother, leading to sad consequences.
In addition to teeth and bones, the mineral is involved in the work of muscles throughout the body. With a lack of calcium, not only the external muscles, due to which we move, but also the heart suffer, the vessels begin to work poorly, they slowly push the blood. Therefore, it is recommended to consume foods with calcium for hypertensive patients.
Eat foods that contain calcium in a large number necessary for normal operation nervous systems NS. A sufficient amount of the mineral in the body ensures normal stress resistance, a person sleeps well and feels better.
Calcium in food must be present without fail in those people who are overweight and have high cholesterol levels. The element lowers cholesterol levels and has a beneficial effect on the functioning of blood vessels.
Deficit
Lack of calcium in the body is quite common, despite the fact that nowadays people living in Russia have no difficulties in providing food. This pathology was found even among ancient people, as evidenced by the remains found by modern archaeologists.
Normally, in an adult, about a kilogram of calcium is present in the body, all of it is located in the bones, with the exception of 0.1%, which is involved in the work of other systems. Thus, if there is not enough substance for the work of muscles and nerves, it begins to be washed out of the bones and teeth of a person, which leads to osteoporosis and caries.
Causes
A deficiency of a trace element provokes not only an unhealthy diet, there are also a number of factors and diseases that contribute to the leaching of the substance from the body:
- Taking hormonal drugs;
- Some pathologies of an endocrine nature;
- Cushing's disease;
- lack of vitamin D;
- intestinal pathologies in which calcium absorption is impaired;
- contact with phosphates;
- hypocalcium diet;
- urolithiasis disease;
- deficiency of estrogen in women.
Thus, foods with a high calcium content should be used not only as a prophylaxis, but also during the treatment of various diseases. So, for example, with the constant use of corticosteroids, it is imperative to use a sufficient amount of a trace element. The same applies to women during and after menopause, patients with dysfunction thyroid gland... In such cases, calcium vitamins are often prescribed.
Symptoms
It is important to start eating foods high in calcium as soon as possible if symptoms of calcium deficiency appear. It is worth noting that the diet will be effective only at the very beginning, and if the symptoms have been bothering for a long time, then you should consult a therapist and start using calcium vitamins.
Deficiency symptoms:
- Night cramps in the lower leg;
- Memory problems;
- Arrhythmia;
- Pain in the bones, which are associated with their thinning, as well as pathological fractures;
- Toxicosis during pregnancy;
- Delay in fetal development;
- Poor posture in a child.
As a rule, pathological fractures indicate serious disorders in the structure of the bones. Such a condition requires medical intervention, one cannot do with a diet, you will have to treat bones and take calcium vitamins. The same applies to pregnant women and children, this group of patients should be monitored regularly by a therapist and pediatrician.
Products
Many years ago, it was studied how important an element is for the normal functioning of the human body, and the daily intake of calcium was identified, which must be consumed in order to avoid bone problems. Children are shown to consume from 0.3 to 0.8 grams of the substance per day, and adults from 0.8 to 1.3 grams.
But it is important to understand that not all calcium-rich foods are absorbed as well as we would like. Therefore, even if a large amount of calcium is contained in any product, this does not mean that it will be completely absorbed, therefore, food should consist of various foods and dishes.
Below we will consider which foods contain sufficient calcium and how it is absorbed.
Dairy
In the very first place in terms of the amount of calcium, of course, are dairy products. They not only contain a large amount of the trace element we need, but it is also well absorbed, for example, in comparison with calcium, which is found in plant products.
Special attention should be paid to cheese. This is what contains a sufficient amount of the necessary substance, but also lactose. Therefore, such a valuable product can be consumed in limited quantities even by people with lactase intolerance.
Below is a table showing the amount of calcium in various dairy products:
Seeds and nuts
If you ask a person what foods contain calcium, he will definitely name milk. But do not forget that a record amount of the substance is found in poppy and sesame seeds.
The big advantage of these products is that they contain magnesium, which has a beneficial effect on the absorption of calcium. Let's take a closer look at the table of foods with a high calcium content below.
Thus, it will not be difficult to replenish the daily norm by consuming poppy seeds and sesame seeds, just one tablespoon of these or other seeds per day is enough, and this is not counting the calcium that comes from other products.
Below is a table showing the calcium content of seeds and nuts:
Seafood
Fish and seafood are also rich in calcium, which is well absorbed, this is due to the presence of magnesium and vitamins D in these products, which are responsible for the absorption of calcium.
Most of all calcium is found in sardines, especially in canned food, as they are consumed with bones.
The table will tell you in detail about the amount of trace element in fish and seafood, here is a list of foods containing calcium in large quantities:
Vegetables
A fairly large amount of the trace element is found in fresh vegetables and herbs, in particular radishes, lettuce, celery, cauliflower and carrots. Also, seaweed is very useful, it contains a lot of calcium and other vitamins and microelements useful for the body.
The disadvantage of plant foods is that calcium from it is poorly absorbed, especially for foods such as beets, spinach. That is why it is recommended to eat in a balanced way, because it is quite difficult to get the daily allowance with vegetables alone.
Below is a table that shows the calcium content of foods vegetable origin:
Fruits
Berries and fruits contain a small amount of calcium, but they contain a huge amount useful vitamins, which contribute to its absorption, so you need to use these products every day.
Most of the useful trace element is found in dried fruits, as they are free from moisture.
For comparison, consider the table.
Meat
There is a small amount of calcium in meat, this is due to the fact that the substance is found in bones and blood, which are usually not eaten. Therefore, with a lack of calcium, meat should be eaten in small quantities, it is better to eat more vegetables, dairy products and fish.
Cereals
Cereals and cereals contain a small amount of a trace element, but they must be eaten without fail. To maximize the benefits of such food, it is recommended to always combine it with dairy products, for example, eating porridge with milk and a sandwich with hard cheese.
Peculiarities
In which foods there is a lot of calcium, we figured out, now it is necessary to understand how to use these foods correctly, so that there is always a sufficient amount of substances in the body. There are several nuances, observing which you can significantly increase the amount of assimilated substance.
In the diet, you need to enter foods with a sufficient amount of vitamin D, as well as be in the sun. This vitamin is involved in the deposition of calcium in bone tissue and in its absorption. Often the reason for the deficiency of a trace element is precisely the lack of vitamin D. Also, the trace element is better absorbed together with phosphorus and magnesium.
Products with vitamin D are best consumed 4 hours before calcium intake.
To maximize the effect of the diet, you need to exclude foods that wash out calcium, this is coffee, oxalic acid, salt, soda. For people with calcium deficiency, vegetarianism is not suitable, the diet should be balanced.
In order for trace elements to be normally absorbed, it is necessary to ensure the normal acidity of the stomach. With low acidity, calcium is simply excreted and not absorbed. For this reason, it is often recommended to combine the consumption of a trace element with sour juice.
It is very important for the normal assimilation of the substance to rid the body of endocrine diseases, to establish hormonal levels. It is also necessary to consult a doctor if a deficiency of the element is observed when taking any medications, even harmless at first glance.
It has been proven that the substance is poorly absorbed if a person is nervous, therefore it is necessary to avoid stress, not to worry about trifles. It is also known that the substance is better absorbed in the evening and separately from iron, so it is better to eat such foods for dinner and not combine them with iron-containing foods.
TOP-25 (video)
Calcium (Ca) is one of the most important chemical elements for the human body. He is building material bone tissue and is considered an essential component of blood clotting.
Also, calcium is indispensable in the work of the hormonal and muscular system. The lack of this trace element in the body can lead to serious consequences.
What foods contain the most calcium?
There are a huge number of foods that contain Ca... To receive daily allowance trace element, just include them in the diet.
Knowing which foods contain Ca can avoid a deficiency or oversaturation. The Standard Bone Food List tops dairy and sour milk products.
It includes:
- hard cheeses and feta cheese;
- milk and cream;
- cottage cheese and sour cream;
- kefir and yoghurts.
- fermented baked milk and yogurt;
It is important to mention that in the manufacture of cottage cheese on an industrial scale, to improve milk clotting, most often used calcium chloride. Therefore, in cottage cheese, store bought contains much more Ca than purchased on the market. The same can be attributed to the production of hard cheeses.
TO foods that contain an increased amount of Ca, relate:
- Poppy, sesame;
- Greens: basil, watercress, dill, parsley, celery, nettle;
- Nuts: pistachios, almonds, hazelnuts, walnuts;
- Beans (especially red beans);
- Fish: mackerel, salmon, canned food (especially sardine in oil);
- Seafood;
- Sunflower seeds;
- Milk chocolate;
- Garlic, leeks;
- White mushrooms;
- Cabbage;
- Fruits / berries: oranges, cherries, currants, grapes, persimmons, etc.
It is important to observe moderation in diet and not overdo it with the daily calcium intake. An excess of a trace element is as harmful as its deficiency.
Daily norm Ca is calculated like this:
- 1000g per 70 kg of body weight. For a baby, the norm is 30 g, and by the period of maturity it reaches about 1000-1200 g.
Calcium for pregnant women
This mineral is essential for every person, especially pregnant women. In order to enrich the diet of the expectant mother, you need to know What foods contain calcium for pregnant women.
Its main source is dairy products. But not much less than him in animal(yolks, fish, liver) and vegetable(nuts, legumes, figs, etc.) food.
Contains a lot of Ca, in products (per 100 gr) :
- sesame seeds - 1474 mg;
- parmesan - 1184 mg;
- low-fat milk - 1155 mg;
- powdered milk 25% - 1000 mg;
- "Dutch" cheese - 1000 mg;
- Cheddar cheese - 1000 mg;
- Swiss cheese - 930 mg;
Dairy products are especially useful for a pregnant woman's breakfast, as they are a valuable source of this element and protein, providing her with a feeling of fullness.
Having thus created a calcium reserve, the child will be provided with the obligatory 30 g of the element necessary for him to grow.
List of products for children
Calcium is essential for the normal development of every child. For the normal assimilation of this element, the child is vital vitamin D is needed. Make up for his lack you can use 1 liter of milk.
Not all babies love milk, so raise lack of Ca in the body, will help oatmeal, nuts and seafood.
It is important to pay attention to food for a favorable absorption of Ca which contains phosphorus and vitamin D.
List of products for children, in which contains a high percentage of calcium:
- seafood;
- fish liver;
- raw eggs;
- cucumbers;
- dried fruits;
- various varieties of cabbage;
- salad;
- radish, etc.
Important prevent a lack of Ca in the child's body, since his body is in the growth stage. A trace element is vital for the formation of bone tissue. In the absence of it in the diet, the child begins to have problems with growth, as well as with nails and teeth.
Non-dairy products
If a person for a number of reasons does not eat milk, sour cream or cheese, you need to know what foods contain calcium besides dairy.
In addition to milk and all kinds of dairy products, Ca is also present in other foods. Almost any representative legumes, is able to provide a person with the necessary amount of this element.
In no smaller quantities, he it is also present in various types of fish. Since the largest amount of the mineral is found in fish bones, canned fish should be considered the best option. This should also include sardines.
List of non-dairy products:
- Fish (mackerel, salmon);
- Legumes (red beans)
- Canned fish;
- Barley groats, oatmeal;
- Garlic;
- Peas, etc.
Herbal products
What plant foods contain calcium? First of all, it is nuts(walnuts, pistachios, hazelnuts, almonds), which are eaten with pleasure by both kids and adults.
But especially rich in Ca sesame and poppy seeds, which contains at least 1.5 g per 100 g of weight, which is an absolute record among calcium-containing products.
Replenish the reserves of this element in the body will help Beijing and Brussels sprouts, parsley, sorrel and celery.
In fairly decent amounts, this trace element is also present in fruits (cherries, gooseberries, apricots, etc.).
Vitamins containing calcium and magnesium
Lack in the body Ca often replenished with the use of special vitamin complexes.
Loyal calcium satellites are magnesium and vitamin D... It is magnesium that is recognized as the element that maximally controls human health.
These include:
- Calcium Advance;
- Natekal D3;
- Vitrum Osteomag, etc.
Also widely known:
- Complivit Ca D3;
- Vitrum Calicium D3;
- Kalcepan, etc.
How to take them correctly?
Deficiency of magnesium in the body forces calcium to be deposited not in the bones, as needed, but on the walls of the arteries. It is believed that a lack of magnesium is the cause of the formation of kidney stones, which are composed of calcium oxalate and other components.
So, how to take magnesium and calcium correctly?
What is the risk of calcium deficiency?
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 thing is 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 talk about now.
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 the 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 annoying 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, any person 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 the daily rate is 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 our body fluids - 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 related to 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, "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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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 leafy salads (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.
So far, the exotic grain of quinoa (quinoa) for us offers us 60 to 100 mg of calcium, plus a large amount 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 essential for the body to absorb calcium efficiently. 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 mg 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. 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 calcium absorption 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 most sensible thing in this case is to cut down on 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 intake. 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. It is rare that someone will consume about 6 cups of yogurt daily, which is needed for the maximum allowable norm.
There is a condition called lactic alkaline 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 who take 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 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 |
| dairy products | ||
| Milk (any) | 200 ml | 240 |
| Goat milk | 250 ml | 345 |
| Yogurt | 125 gram | 200 |
| Cheddar cheese | 30 gram | 216 |
| Soft cheese (triangle) | 15 gram | 100 |
| Cottage cheese | 100g | 73 |
| Ricotta cheese | 125 gram | 269-356 |
| Ice cream | 60 grams | 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 grams | 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 gram | 26 |
| Chocolate | ||
| Dark chocolate | 100g | 60 |
| White chocolate | 100g | 280 |
| Milk chocolate | 100 | 220 |
As can be seen from the above and far from complete table, although dairy products are considered the richest in calcium content, there are others in which it is not less and which can replace them for those people who have milk protein intolerance. A good alternative to supplement your diet is taking dietary supplements.
Irina Kamshilina
Cooking for someone is much more pleasant than for yourself))
Content
As a child, your parents probably forced you to eat cottage cheese, dairy products, saying that it is very useful for a growing body. This is true. The listed products contain calcium (Ca) - an element that strengthens bones and teeth. He also takes part in the processes of blood clotting, muscle activity, the work of the immune and nervous systems. Do you want to be healthy, beautiful? Consume more often foodstuffs with calcium, then even excess weight will not threaten you, since this element prevents the deposition of fat.
What foods contain the most calcium
Scientists rank calcium-rich foods. With their daily use, only a third part comes to you, the rest is excreted naturally. The daily norm for a person is 1 gram. For children, this number is less. Up to 1 year - 270 mg, from 3 years - 500 mg, at 4-8 years of age - 800 mg, over 9 - from 1 g. This is quite enough for dental health, beautiful posture, strong, thick hair. If you combine products containing calcium and vitamin D, then such a union will begin to act as a healthier for the entire body.
Along with critical days, women experience unpleasant painful sensations. Some scientists associate this fact with calcium deficiency. During these days, you need to use sourdoughs, cheese cakes, casseroles, sour cream, then pain will be minimized. Calcium-rich foods during pregnancy are the basis for the bones, teeth, and hair of the baby. The daily norm of this element for the expectant mother is 1.5 g, and with breastfeeding- 2 g. If there is a shortage, the condition of the teeth of a pregnant girl will worsen, caries will appear, the hair will become dry and brittle.
Women who are going through the menopause stage need to know which foods are high in calcium. At this stage, the useful element is excreted from the body in large quantities, and sometimes this number even exceeds its intake. An unpleasant outcome of such processes is often the disease osteoporosis, when the bones become soft like a sponge. What to do to avoid fractures? Consume 1.5-2 g of calcium every day. The norm of the useful element will not allow you to turn into a stooped granny with fragile bones.
Legumes, nuts and seeds
What foods are the best for calcium absorption? Kefir, cottage cheese is not the right answer. Plant-based foods are at the top of this list. Leaders are beans, green peas, soybeans, beans, lentils. They can be used daily as an addition to soups or meat dishes. Sesame seeds, almonds, poppy seeds - foods containing calcium in large quantities. Although they will not be able to make up a daily diet, you should not forget about such a storehouse.
Meat, fish and eggs
To maintain excellent functional performance, any person's diet should include meat, fish, or eggs. Compared to other groups, food of animal origin does not have the highest calcium values, but there are exceptions here. Meat contains a lot of protein, and the number of Ca element reaches 50 mg per 100 g of product. Fish and seafood are rich in phosphorus, but sardines are an exception. The amount of calcium in this fish per 100 g reaches 300 mg. Try making delicious snack sardine sandwiches for your afternoon snack and you'll feel healthier!
Cereals, fruits, vegetables, berries and herbs
Calcium values in this food group are not as high as in the first. Due to the fact that we consume large amounts of cereals, fruits, vegetables, berries and herbs every day, even a small amount of Ca comes to us in the daily rate. This group has high levels of other beneficial elements, which ultimately help to absorb calcium faster.
Eat celery, broccoli, lettuce, cauliflower blossoms, turnips, dill, basil, asparagus, and all kinds of fruits to fill your body with this element. The approximate content of Ca among the leaders of this group per hundred grams of product: 215 mg in watercress, 257 mg in rose hips, 715 mg in young nettles. Daily use of this element for fractures will help bone cells recover faster. Soup of nettle, cauliflower, dill, decoctions with rose hips, fruit compotes - a diet that is not only tasty, but also healthy.
List of Calcium-Rich Dairy Products
Although dairy products are not the first in terms of Ca per hundred grams, they are still considered the best suppliers of this element. Milk, cheese, yogurt, sour cream, kefir, sourdough - all this is included in the daily diet, unlike soy or peas. Even if you are on a diet, the fat percentage does not affect the amount of calcium in any way. This makes the dairy group more popular than other products.
They are used anytime, anywhere, and come in convenient sealed packages. Even if the greens and fruits must be pre-washed, the meat needs heat treatment, then kefir or yogurt is eaten immediately. Dairy products do not burden the stomach, they help it function better, they are consumed in the morning, afternoon and evening. This is why calcium comes in so easily in the required amounts.
High Calcium Food Table
Potato | |
Carrot | |
Leaf salad | |
Green onion | |
Canned green olives | |
Broccoli | |
Watercress | |
White cabbage | |
Savoy cabbage | |
Parsley | |
Fruits, berries (dried fruits) |
|
Grape | |
Strawberry | |
Currant | |
Mandarin | |
Oranges | |
Sun-dried figs | |
Soya beans | |
Nuts, seeds |
|
Walnuts | |
Sunflower seeds | |
Pistachios | |
Cereals |
|
Buckwheat | |
With what food products calcium is absorbed
Knowing which foods contain a lot of calcium is not enough. It must be properly combined with foods rich in vitamin D, C, magnesium and phosphorus. Such an alliance will help you fight any colds and viruses. , as a kind of inspector, controls the amount of Ca and P in the blood. Responsible for the entry of elements into the bone tissue, it accelerates the process of cell regeneration after fractures, and prevents caries. Vitamin D is found in dairy products, oily fish, and is synthesized by our body under the influence of ultraviolet rays.
But we also need other foods that improve health. Vegetables, beans, meat - contain vitamins A, E, C, group B, which help to saturate the body with calcium. Magnesium is also necessary because it balances the amount of absorbed Ca element. Bone strength depends on these two substances. If magnesium decreases, then calcium is also absorbed less, and vice versa. The element Mg is found in nuts, wholemeal bread or bran. Don't forget about phosphorus, which is found in fish and animal foods.
Caffeine, sugar, nicotine, excess salt, fat are products that remove calcium from the body. If you took the path healthy eating then eliminate them completely or try to leave them in minimal amounts. Abuse harmful products and habits not only interferes with the absorption of calcium, but also leads to a deterioration in the general condition of the body. Do you need: pallor, unhealthy teeth, brittle hair, soft bones in the end? Another tip is to try to eat separately foods rich in iron and calcium, because they oppose each other.
Video: where calcium is found in large quantities
Check out the Health Diet Center's information on foods that are high in calcium. Find out what should be included in the daily diet and why is it important for women to adhere to the daily value of this element? The answer is in a video clip, watching which, you will know what symptoms are characteristic of a lack, an excess of calcium and a list of foods that help to assimilate this element.
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