Dairy products contain calcium. Foods rich in calcium

Calcium is one of the most important elements that takes part in the "construction" and maintenance of the skeletal system of our body. Everyone knows that it is in dairy products. What about plant foods? What vegetables and fruits contain calcium and is it possible to get it in this way? I would like to say right away that there is not so much of this mineral there.

Speaking of calcium, we inevitably come to the need to talk about (calciferol). It is he who is the main regulator of both the content and the exchange of calcium in our body. If we don't have enough calcium, the problem is that we don't get enough of the so-called "sunshine vitamin". That is how it is often called by the people. Thus, separately, without the "sunshine vitamin", it is not entirely fair to talk about calcium.

Plant Sources of Calcium

What vegetables and fruits contain calcium? Consider a table:

Product	mg per 100 gr
	240
	180
Spinach	100
Chinese cabbage	77
Leek	60
Green onion	52
Broccoli	47
Sorrel	44
white cabbage	40
dried figs	162
	40
Dates	65
Dried apricots	55
Raisin	50
Prunes	43
	40
	40
	37
	35
	22

As we just found out, there are such fruits and vegetables in nature, but since there is much more calcium in other foods, it is better to eat food of animal origin to get it.

The role of vitamin D and calcium

Calciferol regulates the exchange of phosphorus and calcium in the blood. It is thanks to them that teeth, bones grow, and the skeleton becomes strong. Also, these substances give us muscle strength. Almost all one hundred percent of calcium is spent precisely on maintaining these functions. Vitamin D "directs" calcium to the right places in our body. Most of it goes into bones and muscles, and about one percent goes to nourish nerve cells. It would seem small, but it is far from the case. If our nerves lack this percentage of calcium, the body will take the deficiency from the bones, which will eventually lead to their weakness and fragility.

Where is the sunshine vitamin found?

First of all, it is important to obtain it naturally - during useful exposure to the sun. Also in products of animal and vegetable origin, too. But in small doses. It is mainly formed in our body when we are in the sun for 10 to 30 minutes daily.

Vitamin D is found in potatoes, cabbage, spinach, other greens, nuts and cereals, as well as in those fruits and vegetables that ripen in early spring and early summer. In fact, there is very little of it. These products contain other useful substances, of which there are much more.

Most of all vitamin D is present in fish products, milk, cottage cheese, and with their constant use, calcium in the body is absorbed most optimally. This prevents the occurrence of osteoporosis and other bone diseases.

If you take a little “sunbathing” in the morning, when radiation is the safest, vitamin D will be absorbed by the body much better. Together with those products that contain it in much larger quantities than fruits - milk, cheese, cottage cheese,.

Calcium is one of the most important trace elements for a comfortable and healthy human existence. And its lack negatively affects the human body: physiological processes and well-being. It is important that this trace element is supplied in the amount that is required. And for this you need to know which foods contain the most calcium.

The process of regeneration of human bone tissue occurs throughout his life. And for this, a trace element such as calcium is needed. It is especially needed for a child, in whose bone tissue the speed of the processes with his participation is many times higher.

The faster the child grows, the more he needs to consume products with a high content of this trace element for the normal development of bone tissue. A newborn baby receives calcium from the mother's breast milk, which he eats for some amount of time after birth.

Regardless of whether the mother stops breastfeeding or not, six months after the birth of the microelement received with milk, the child becomes insufficient for full development, closer to this moment pediatricians recommend introducing additional complementary foods.

After another six months, the daily intake of calcium required by the body increases again, and so on throughout the entire time of growing up, until the body becomes an adult.

Specific figures relating to the daily rate will be as follows:

• Up to 6 months - 400 mg of calcium per day.
• From six months to three years - 600 mg of calcium per day.
• From three to ten years - 800 mg of calcium per day.
• From 11 to 16 years old - 1200 mg per day.

For an adult body, the rate of calcium intake per day ranges from 800-1200 mg per day. But there are exceptions here too. So, the female body needs 100-200 mg less calcium than the male body. And for those people who play sports, on the contrary, it is recommended to increase the daily intake of the trace element by the same number of units.

Expectant mothers in the first two trimesters of pregnancy, it is desirable to consume about 1500 mg of calcium per day in order for the fetus to develop properly.

And in the last trimester and during breastfeeding, this indicator automatically increases by another 300-500 mg, since the level of the trace element is already calculated at this time, not only taking into account the needs of the mother's body, but also of the child.

For full development, you should consume those products that contain calcium. Which foods contain the most of this microelement will be discussed later.

Dairy products rich in calcium

Dairy products are considered to be the main suppliers of calcium. The macronutrient contained in milk and products made from it is well absorbed due to the milk sugar in the composition of such food, but its consumption alone will not be enough to compensate for the daily intake.

These calcium-rich foods include:

• Cow and goat milk.
• Coconut or almond milk.
• Soy milk.
• Cottage cheese and sour cream.
• Cream and kefir.
• Butter.
• Cheeses are hard, semi-hard and soft.
• Yoghurts and milkshakes.

Legumes

Legumes are also considered a good source of calcium, and many contain even more of this macronutrient than most dairy products.

These products include:

• Beans green, red and white.
• Peas.
• beans.
• Soy and lentils.
• Green pea.

Nuts and seeds

Nuts are in third place in terms of the presence of calcium in their composition. In addition, they are rich in fiber, lipids, amino acids and protein.

The huge content of calcium is noted in such nuts as:

Sesame seeds contain about 500 mg of the trace element, which is significantly higher than its content in the composition of the fattest cottage cheese. The same feature distinguishes sunflower seeds, flax seeds, poppy and hazel.

Meat and meat products

There is not as much of a useful microelement in meat products as in plant foods, but it is found in chickens, veal, pork and boiled sausage.

Fish and seafood

Fish products also do not stand out too much against the background of meat. In this food group, some calcium can be found in herring, salmon, and cod. But it is most concentrated in canned fish with soft bones, such as canned sardines in oil or canned tuna.

If we talk about seafood, here the main part of calcium is found in parts unsuitable for food - these are shells, bones, shells. But in this category, shrimp, crabs and oysters can still be noted.

Eggs

The most valuable thing in eggs is their shell, which includes 93% of calcium easily absorbed by the body.

cereals

This group of foods should not be considered as the main source of calcium, but you should pay attention to foods such as:

• Pasta.
• Muesli.
• barley, semolina and pearl barley.
• Rice and buckwheat.
• Muesli.
• Oatmeal and corn flakes.

Fruit

Fruits include:

Dried fruits also contain a lot of calcium:

• Raisin.
• Figs.
• Dates.
• Dried apricots.

Vegetables

Vegetables are rich in calcium, among these representatives of plant foods deserve attention:

• White and Savoy cabbage.
• Broccoli.
• Potato.
• Carrot.
• Tomatoes.
• Garlic.
• Radish.
• Onion.
• Cucumbers.
• Sweet pepper.

Berries

Berries rich in calcium include: raspberries, strawberries, currants.

Greens

Greens are a pleasant addition to almost any dish, but in addition to excellent taste, they also contain a significant amount of calcium.

Representatives of this product group include:

• Basil.
• Dill.
• Parsley.
• Leaf salad.
• Green onion.
• Rhubarb.
• Sorrel.
• Spinach.

Confectionery

Among bakery products rich in calcium, grain or white bread can be distinguished.

Molasses

Black molasses is a by-product of sugar production, which looks like a thick dark-colored sugar syrup with a characteristic odor and is obtained by boiling raw cane or sugar beet three times. In 1 tbsp. black molasses can be found up to 10% of the daily value of calcium. It is also suitable for people with diabetes.

Table of foods high in calcium

Many foods contain calcium in varying amounts.

Which foods contain the most of this microelement is presented in the following table:

Product	Calcium content per 100 grams of product
Sesame	780
Basil	252
Parsley	245
Soya beans	240
savoy cabbage	212
White cabbage	210
Beans	194
Watercress	180
pistachios	130
Broccoli	105
Sunflower seeds	100
beans	100
Canned green olives	96
Walnuts	90
Green onion	86
Dried apricots	80
Peanut	60
Dried figs	54
Oatmeal	50
Peas	50
oranges	42
Raspberry	40
leaf lettuce	37
Radish	35
Carrot	35
Rice groats	33
tangerines	33
Currant	30
strawberries	26
Dates	21
Buckwheat grain	21
Semolina	18
Grape	18
A pineapple	16
Cucumber	15
Tomato	14
Potato	12

Diet for pregnant and lactating high in calcium

During childbearing or during breastfeeding, all processes inside the female body are restructured, resulting in calcium deficiency and vitamin D deficiency. It is extremely important to replenish these elements in time with a special calcium diet so that the child and his mother are healthy .

For pregnant and lactating mothers, the following diet plan is suitable:

• Breakfast - fruit or a glass of yogurt with a small percentage of fat.
• The second breakfast is a small piece of cheese and one tomato.
• Lunch - boiled liver on a lettuce leaf and a glass of milk instead of tea.
• Snack - 100 g of natural yogurt.
• Dinner - a plate of vegetable salad or 150 g of medium-fat cottage cheese (4-6%).

This is an example diet. General recommendations will be as follows: you need to include in your daily menu as many products as possible with a high content of the desired trace element in the composition and at least 3-4 dairy products per day, which will cover half of the daily intake.

Foods High in Calcium for Children

If we talk about the children's body, then here the recommendations are the same as for an adult.

What to eat with fractures - diet

With bone fractures, the diet is aimed at accelerating their fusion and healing.

An approximate daily diet would look like this:

• Breakfast - a pack of medium-fat cottage cheese (4-6%) and tea.
• The second breakfast is two boiled eggs.
• Lunch - lentil soup and a plate of vegetable salad.
• Afternoon snack - a handful of sunflower seeds.
• Dinner - seafood with vegetables.

Every day you should not eat this way, this is an approximate menu option. It is important that foods high in protein and calcium are present in the diet for fractures.

Therefore, if a large bone is fractured, meat, fish or eggs should make up half of the daily diet. You can add jelly-like products - jelly, homemade jelly or fruit jelly for dessert. Such food is also good at connecting the bones into a single whole due to the high concentration of protein and collagen in its composition.

What foods absorb calcium?

In order for calcium to be perceived by the body as it should, it is necessary to take it with those products that contain the most microelements in their composition, contributing to its better absorption. The grocery basket should consist of food rich in vitamins B, A, E, C and D, magnesium and phosphorus.

These nutrients and macronutrients are found in:

• in dairy products.
• In oily fish and food of animal origin.
• In nuts.
• In oatmeal.
• In chicken and pork liver.
• In potatoes.
• In seafood.
• In seeds and legumes.
• In bread products from wholemeal flour and bran.

What foods interfere with calcium absorption?

Taboo for calcium is:

• Caffeine.
• Strong tea.
• Sugar.
• Chocolate and sweets.
• Nicotine.
• Salt and fatty foods.

They interfere with the proper absorption of the trace element and adversely affect the health of the human body, making the skin pale, teeth unhealthy, and brittle nails and hair. Alcohol should also be added to this list, since it prevents cells from forming a strong bone and cartilage structure and contributes to the destruction of the skeleton.

Particular attention should be paid to foods rich in iron (meat, buckwheat, pomegranate, etc.) and sodium (salinity and carbonated drinks, such as cola, fanta and sprite), and try, if possible, not to combine such foods with sources of calcium. These macronutrients oppose each other and are not perceived by the body together.

Calcium and Vitamin D

Vitamin D plays a special role in the absorption of calcium by the body. Without it, this process will not be complete and complete. These two elements are closely interconnected and together determine the degree of strength of the human skeleton, influence the processes of the hemostasis system in the body, positively affect the functioning of the heart and blood vessels, and other processes.

Without vitamin D, calcium will not be absorbed well enough into the walls of the intestinal tract and will quickly wash out, leaving no trace behind, because of this, its concentration in the blood will decrease to minimal values, which will provoke the decomposition of skeletal tissues and the development of serious diseases.

calcium and phosphorus

Phosphorus, in turn, is also of no small importance in the absorption of calcium, as well as calcium in the absorption of phosphorus. According to scientific research, these two macronutrients must be present in the human body in a certain ratio of 2:1 (2 parts phosphorus 1 part calcium). This balance is extremely important to constantly maintain.

In order for the human body to perceive these two substances properly, it is recommended to use them together with protein products, since amino acids are a kind of transport for delivering trace elements to cells.

If the level of phosphorus exceeds the level of calcium in the body, this will lead to the leaching of the latter from the tissues and provoke problems with the skeletal apparatus. Otherwise, when there is more calcium than phosphorus, salts of the first will be deposited everywhere: in tissues, in vessels and in internal organs. And this is fraught with the development of such ailments as osteochondrosis or urolithiasis.

Calcium after heat treatment

There is an opinion that heat treatment of products leads to the destruction of useful micro and macro elements in them. And indeed it is.

If all products containing calcium are subjected to such manipulation as heat treatment, then the organic compound will turn into a useless substance. Her human body will not be able to fully assimilate, which will inevitably lead to the formation of large stones in the genitourinary or digestive system.

For the correct perception of calcium by the body, products containing a trace element are recommended not to be subjected to heat treatment above 40-60 °. And if possible, it is best to eat more plant foods such as vegetables, fruits, seeds, and raw nuts.

Most of the dairy products presented on store shelves contain inorganic calcium, as the products are pasteurized. Natural calcium can be found in rural cow's milk, which is inaccessible to most city dwellers.

Replenishment of calcium in the body with eggshells

When the level of calcium in the body drops to a minimum, it is necessary to make up for its lack. You can drink a course of dietary supplements or vitamins. But there is also a cheap alternative to pills - natural eggshells.

Eggs, a regular food, contain the most calcium, especially in the shell. What other foods contain a lot of calcium read the table

Egg shells have been used as a source of calcium for a long time - this is a well-known folk remedy. The shell contains not only calcium, but also other trace elements.

For consumption, the shell should be taken from chickens or quails, duck is not suitable, since the eggs are often infected. Egg shells removed from a raw egg should first be cleaned of the inner film, and then boil well for 5-10 minutes.

Then it is dried, ground into a very fine powder, similar in texture to dust. Store crushed shells in a closed cabinet, away from sunlight.

Calcium in tablet form is not able to fully replenish the required daily intake. And knowing which microelement products contain the most, you can create a balanced menu for yourself and competently combine it with taking dietary supplements.

Taking daily calcium in the daily rate that is necessary for the full functioning of the body, you can not only strengthen your bones and become healthy, but also avoid the development of all kinds of diseases.

Video about the content of calcium in products

List of foods rich in calcium:

List of plant foods rich in calcium:

Calcium is the 5th most abundant mineral in the body, with over 99% found in the skeleton as the complex calcium phosphate molecule. This mineral provides bone strength, the ability to move, and plays a role in a wide range of other functions. Calcium is healthy bones, blood vessels, hormonal metabolism, absorption of trace elements and transmission of nerve impulses. Its metabolism is regulated by three major transport systems: intestinal absorption, renal reabsorption, and bone metabolism.

Discovery history

As early as the 16th century, Dutch physicians came to the conclusion that the skeleton is a dynamic tissue, subject to the influence of hormones and capable of remodeling throughout life. Another important discovery in the history of calcium was made about 100 years ago when Sidney Ringer found that the contractility of the heart muscle was stimulated and maintained by adding calcium to the perfusion fluid. In addition, the action of calcium has been shown to have an activating effect in other cells of the body.

Foods rich in calcium

The approximate presence of mg in 100 g of the product is indicated:

+ 24 more calcium-rich foods ( the number of mg in 100 g of the product is indicated):
Cottage cheese	80	Horseradish	56	Artichoke	44	Radish	25
Sunflower seeds	70	Chicken egg	56	Trout	43	Raspberry	25
Orange	70	Dried apricots	55	scallops	39	Cauliflower	22
Dates	64	sea ​​kale	54	Lentils	35	Strawberry	16
edamame beans	63	Broccoli	47	Sweet potato	30	Avocado	13
Oatmeal	58	Quinoa	47	Raisin	28	Blueberry	6

daily requirement

There is no exact data on how much calcium should be consumed each day. Apart from a few exceptions, such as extreme starvation or hyperparathyroidism, circulating calcium levels in the blood remain adequate even in chronic deficiency, as the body uses calcium from the bones to maintain health. Therefore, the daily requirement for calcium is based on calculations in relation to a healthy population without chronic diseases. In addition, this amount suggests that for some people, even smaller doses of calcium intake are sufficient.

During pregnancy, the maternal skeleton is not used as a reserve for the calcium needs of the fetus. Calcium-regulating hormones regulate the efficiency of absorption of the mineral in the mother so that calcium intake during pregnancy does not need to be significantly increased. Increasing dietary calcium intake will not prevent its loss from the maternal skeleton during lactation, but lost calcium is usually restored after weaning. Thus, the daily calcium requirement for lactating women is the same as for non-lactating women.

Increasing the amount of calcium intake may be considered in such cases:

• in amenorrhea: caused by excessive physical activity or anorexia, amenorrhea leads to a decrease in the level of stored calcium, poor absorption, and a general decrease in bone mass;
• at menopause: Decreased estrogen production at menopause is associated with accelerated bone loss over 5 years. Low estrogen levels are accompanied by low calcium absorption and increased bone turnover.
• with lactose intolerance: people who are lactose intolerant and avoid dairy products may be at risk of calcium deficiency. It is interesting to note that even with lactose intolerance, the calcium present in milk is normally absorbed;
• with a vegetarian or vegan diet: calcium bioavailability may decrease with a vegetarian diet due to increased intake of oxalic and phytic acid found in many vegetables and beans;
• Feeding Multiple Babies: Due to the increased production of breast milk when feeding multiple babies, doctors may consider supplementing calcium and magnesium during lactation.

Useful properties of calcium and its effect on the body

The body of an adult contains about 1200 g of calcium, which is about 1-2% of body weight. Of these, 99% is found in mineralized tissues such as bones and teeth, where it is present as calcium phosphate and a small amount of calcium carbonate, providing rigidity and structure to the skeleton. 1% is found in the blood, extracellular fluid, muscles and other tissues. It plays a role in mediating vascular contraction and relaxation, muscle contraction, nerve signal transmission, and glandular secretion.

Sufficient intake of calcium has many benefits for the body. Calcium helps:

• ensure the growth and maintenance of healthy bones and teeth;
• support the work of tissues whose cells constantly require its intake - in the heart, muscles and other organs;
• the work of blood vessels and nerves in the transmission of impulses;
• absorb micronutrients such as vitamins D, K, magnesium and phosphorus;
• keep under control the processes of thrombosis;
• support the normal functioning of digestive enzymes.

Calcium is absorbed by active transport and passive diffusion across the intestinal mucosa. Active calcium transport requires an active form of vitamin D and provides most of the absorption of calcium at low to moderate levels of intake, as well as during periods of acute need such as growth, pregnancy or lactation. Passive diffusion becomes more important with sufficient and high calcium intake.

With a decrease in calcium intake, the efficiency of calcium absorption increases (and vice versa). However, this increased efficiency of calcium absorption is generally insufficient to compensate for the loss of absorbed calcium that occurs when dietary calcium intake is reduced. Calcium absorption decreases with age in men and women. Calcium is excreted in urine and feces.

Healthy Food Combinations with Calcium

• Calcium + Inulin
  Inulin is a type of fiber that helps balance the “good” bacteria in your gut. In addition, it helps strengthen bones by promoting calcium absorption. Inulin is found in foods such as artichokes, onions, garlic, green onions, chicory, banana, whole grain wheat, and asparagus.
• Calcium + Vitamin D
  These two elements are directly related to each other. The body needs adequate levels of vitamin D in order to absorb calcium.
• Calcium + Magnesium
  Magnesium promotes the absorption of calcium from the blood into the bones. Without magnesium, the process of calcium metabolism is practically impossible. Useful sources of magnesium are green leafy vegetables, broccoli, cucumber, green beans, celery, and a variety of seeds.

Calcium absorption depends on vitamin D intake and status. Absorption efficiency is related to physiological calcium requirements and is dose dependent. Dietary calcium absorption inhibitors include substances that form complexes in the gut. Protein and sodium can also alter calcium bioavailability, as high levels of calcium increase urinary excretion. Although the amount absorbed in the intestine is increased, the end result may be a decrease in the proportion of calcium directly used by the body. Lactose, on the contrary, promotes the absorption of calcium.

Calcium absorption across the intestinal membrane occurs through both the vitamin D-dependent and vitamin D-independent pathways. The duodenum is the main source of calcium absorption, although the rest of the small and large intestine also contribute. Approximately 60-70% of calcium is passively reabsorbed in the kidneys by a specific substance produced during the reabsorption of sodium and water. Another 10% is absorbed in nephron cells.

Cooking rules

Numerous studies have been conducted in order to find out how cooking affects the change in the amount of minerals and vitamins in food. Like other minerals, calcium is destroyed by 30-40 percent compared to raw foods. Losses were especially high in vegetables. Among various cooking methods, the loss of minerals was highest with squeezing after boiling and soaking in water after slicing, followed by frying, frying and stewing. Moreover, the results were the same both when cooking at home and in mass production. In order to minimize the loss of calcium during cooking, it is advised to eat boiled food with broth, add a small amount of salt when cooking, do not overcook food, and choose cooking methods that preserve the beneficial properties of food as much as possible.

Application in official medicine

Calcium is essential for the growth and maintenance of healthy bones and teeth. Studies show that, especially when combined with vitamin D, calcium may reduce the risk of osteoporosis. Osteoporosis is a disease that is influenced by many factors. It is most common among women during menopause. There are several ways to reduce the likelihood of bone damage associated with osteoporosis, including achieving maximum bone mass and limiting bone loss later in life. For this, calcium is the most important material, and a sufficient amount of vitamin D ensures optimal absorption of calcium in the body.

There are several ways to achieve higher peak bone mass, including sports such as running and strength training combined with adequate calcium (1200 mg/day) and vitamin D (600 IU/day) at a young age. Although physical activities such as walking, swimming, and cycling have a positive effect on health, their effect on bone loss is negligible.

Calcium, like other micronutrients, may have some effect on the development of colon cancer. Dietary supplementation of 1200-2000 mg of calcium per day has been shown to slightly reduce the incidence of bowel cancer in controlled clinical trials. Participants with the highest intake of calcium (1087 mg/day from food and supplements) were 22% less likely to develop cancer compared to those with the lowest intake (732 mg/day). Most studies have noted only a modest reduction in risk with calcium supplementation. This can be explained by different reactions to calcium in different people.

Some research suggests that calcium supplementation may play a role in preventing high blood pressure in pregnancy and preeclampsia. This is a serious condition, usually occurring after the 20th week of pregnancy, in which a pregnant woman develops hypertension and excess proteins in her urine. It is the leading cause of maternal and neonatal morbidity and mortality, affecting about 5-8% of pregnancies in the US and up to 14% of pregnancies worldwide. Studies show that calcium supplementation during pregnancy reduces the risk of preeclampsia, but these benefits are seen only in groups with insufficient calcium intake. For example, in a randomized clinical trial in 524 healthy women in India with a mean baseline calcium intake of just 314 mg/day, daily supplementation of 2,000 mg of calcium from 12-25 weeks gestation until delivery significantly reduced the risk of preeclampsia and preterm birth compared to placebo. . In turn, a similar study in the United States (where daily calcium intake is usually normal) did not show any results. The most significant results were in women with less than 900 mg of calcium per day.

There is an opinion that women who consume calcium supplements and prefer a balanced diet have a lower risk of stroke for 14 years. However, doctors warn that then the risk of developing cardiovascular diseases increases.

calcium during pregnancy

Several professional organizations recommend calcium supplementation during pregnancy for women with low calcium intake to reduce the risk of preeclampsia. For example, the American College of Obstetricians and Gynecology (ACOG) states that daily calcium supplements of 1500-2000 mg can reduce the severity of preeclampsia in pregnant women whose calcium intake is less than 600 mg/day. Similarly, the World Health Organization (WHO) recommends 1500-2000 mg of calcium for pregnant women with low dietary calcium intake, especially those at increased risk of gestational hypertension. The WHO recommends dividing the total daily dose into three doses, preferably taken with food, from the 20th week of pregnancy until childbirth. WHO also recommends splitting calcium and iron supplements for pregnant women into multiple doses to minimize the inhibitory effect of calcium on iron absorption. But some researchers argue that this interaction is of minimal clinical importance, and argue that this is why manufacturers discourage patients from splitting supplements in order to simplify the regimen and improve adherence. The Canadian Working Group on Hypertensive Disorders of Pregnancy, the International Society for the Study of Hypertension in Pregnancy, and the Obstetrics Society of Australia and New Zealand have issued similar guidelines.

Calcium in folk medicine

Traditional medicine recognizes calcium as a very important mineral for the health of bones, muscles, teeth, and the cardiovascular system. Many folk recipes are used to strengthen the skeleton - among them the use of eggshells, lactic acid products (for example, the so-called "kefir diet", in which the patient consumes 6 glasses of low-fat kefir per day to avoid hypertension, diabetes, atherosclerosis). An increase in calcium intake is also advised for patients with any form of tuberculosis. In addition, folk recipes consider the consequences of excessive calcium intake - such as, for example, kidney stones. With such a diagnosis, it is also advised, in addition to drug treatment, to change the diet. It is recommended to eat wholemeal bread, avoid refined carbohydrates, sugar and milk.

Calcium in recent scientific research

• Researchers have found that excess calcium in brain cells can lead to the formation of toxic clusters that are a hallmark of Parkinson's disease. An international team led by the University of Cambridge found that calcium can mediate the interaction between small membrane structures inside nerve endings that are important for neuron signaling in the brain and alpha-synuclein, a protein associated with Parkinson's disease. Excess levels of calcium or alpha-synuclein can cause a chain reaction leading to brain cell death. Understanding the role of alpha-synuclein in physiological or pathological processes may help develop new treatments for Parkinson's disease. For example, there is a possibility that drugs designed to block calcium in heart disease may also have potential against Parkinson's disease.
• A new scientific study, presented at the American College of Cardiology Science Sessions at the Intermountain Institute of Health in Salt Lake City, shows that detecting the presence or absence of calcium in the coronary arteries can help determine the risk of cardiovascular disease. Moreover, this study can be carried out not only to determine future diseases, but also when the symptoms are already present. The experiment involved 5547 patients with no history of heart disease who presented to the medical center with chest pain between April 2013 and June 2016. Patients who had calcium in their coronary artery on scans were found to have a higher risk of having a heart attack within 90 days compared to patients whose CT showed no calcium. The researchers also found that calcium-detected patients also had higher rates of obstructive coronary artery disease, revascularization, and/or other serious adverse cardiac events in subsequent years.

• Eating a calcium-rich diet or supplementing with calcium does not increase the risk of age-related macular degeneration, according to a study conducted by the US National Eye Institute. The disease is the leading cause of vision loss and blindness among people aged 65 and over in the United States. The results were published in the journal JAMA Ophthalmology. The findings contradict an earlier study indicating that high calcium levels were associated with an increased prevalence of age-related macular degeneration, and at the same time prove that calcium, on the contrary, plays a protective role in this case.

The use of calcium in cosmetology

In addition to its key role in the health of bones, teeth and body organs, calcium is also of great importance for the skin. Most of it is found in the outermost layer of the skin (epidermis), where calcium has been shown to be responsible for restoring barrier function and homeostasis (the self-healing process in which the number of cell divisions in the skin compensates for the number of lost cells). Keratinocytes - cells of the epidermis - differently need calcium concentrations. Despite constant renewal (almost every 60 days, the epidermis is completely renewed, replacing over 80 billion keratinocytes in the adult human body), our skin eventually succumbs to aging as the turnover rate of keratinocytes slows dramatically. Aging is associated with thinning of the epidermis, elastosis, reduced barrier function, and loss of melanocytes. Since the differentiation of keratinocytes is strictly dependent on calcium, it is also involved in skin aging. The epidermal calcium gradient in the skin, which promotes the growth of keratinocytes and allows their differentiation, has been shown to be lost during skin aging.

In addition, calcium oxide is used in cosmetology as an acidity regulator and absorbent. It is found in products such as color cosmetics, bath salts, shaving foams, oral and hair care products.

Calcium for weight loss

Several studies have suggested that calcium supplementation may help with weight loss. This hypothesis was based on the fact that high calcium intake can reduce the concentration of calcium in fat cells, reducing the production of parathyroid hormone and the active form of vitamin D. A decrease in intracellular calcium concentration, in turn, can increase the breakdown of fat and prevent the accumulation of fat in these cells. In addition, calcium from food or supplements can bind small amounts of dietary fat in the digestive tract and interfere with absorption of that fat. Dairy products, in particular, may contain additional components that have an even greater impact on body weight than their calcium content would suggest. For example, protein and other components of dairy products can modulate appetite-regulating hormones.

A 2014 randomized crossover study in 15 healthy young men showed that diets high in milk or cheese (providing a total of 1,700 mg/day of calcium) significantly increased fecal fat excretion compared to a control diet that provided 500 mg calcium/day. However, the results of clinical trials that examined the effect of calcium on body weight were mostly negative. For example, a 1500 mg/day supplement was studied in 340 overweight or obese adults with mean baseline calcium intakes of 878 mg/day (treatment group) and 887 mg/day (placebo group). Compared with placebo, calcium supplementation for 2 years had no clinically significant effect on weight.

• In its pure elemental state, calcium is a soft, silvery-white alkaline earth metal. It is important to note, however, that calcium is never found in this isolated state in nature, but instead exists in compounds. Calcium compounds can be found in various minerals, including limestone (calcium carbonate), gypsum (calcium sulfate), and fluorite (calcium fluoride). Calcium makes up about 4.2 percent of the earth's crust by weight.
• To isolate pure calcium, the procedure is electrolysis, a technique that uses a constant electric current to separate the elements from their natural sources. After isolation, calcium becomes quite reactive and forms a greyish-white oxide and nitride coating upon contact with air.
• Calcium oxide, also called lime, produces a bright, intense light when exposed to an oxy-hydrogen flame. In the 1800s, before electricity was invented, this compound was used to light theaters. From this in English comes the expression "in the limelight" - "to be in the spotlight."
• Many nutritionists recommend a calcium to magnesium ratio of 2:1. But while our bodies require more calcium, we are actually more prone to magnesium deficiency. This is because our body tends to store and process calcium while magnesium is used or excreted from the body and needs to be replenished daily.

Contraindications and warnings

Signs of calcium deficiency

Chronic calcium deficiency can occur due to insufficient calcium intake or poor absorption in the intestines. Also, chronic kidney failure, vitamin D deficiency, and low magnesium levels in the blood can be causes. During chronic calcium deficiency, the mineral is absorbed from the skeleton to maintain normal levels of calcium circulation, thereby impairing bone health. As a result, chronic calcium deficiency leads to a decrease in bone mass and osteoporosis. The consequences of calcium deficiency are osteopenia, osteoporosis and an increased risk of bone fractures.

Symptoms of hypocalcemia include finger numbness, muscle cramps, convulsions, lethargy, poor appetite, and an abnormal heart rhythm. If not treated promptly, calcium deficiency can be fatal. Therefore, it is very important to consult your doctor if you suspect a lack of calcium.

Signs of excess calcium

The available data on the adverse effects of excess calcium intake in humans are mainly from studies of dietary supplements. Among the many side effects of excess calcium in the body, the three most studied and biologically significant are:

• stones in the kidneys;
• hypercalcemia and renal failure;
• interaction of calcium with the absorption of other trace elements.

Other symptoms of excess calcium can be loss of appetite, nausea, vomiting, confusion, coma.

The cut-off calcium intake is 1000-1500 mg/day in infants, 2,500 mg/day in children 1 to 8 years of age, and 3000 mg/day in children 9 years of age and adolescents up to 18 years of age. In adults, this rate is 2,500 mg / day, and after 51 years - 2,000 mg / day.

Interaction with other elements

• Caffeine. Caffeine can increase urinary calcium loss and reduce calcium absorption. It should be noted that the effect of caffeine remains relatively modest, this effect was primarily noted in women who consume insufficient calcium during menopause.
• Magnesium. Moderate or severe magnesium deficiency can lead to hypocalcemia. However, according to a 3-week study in which magnesium was artificially excluded from the diet, it was found that even a small decrease in the amount of magnesium consumed can lead to a rather serious decrease in serum calcium concentration.
• Oxalic acid may interfere with calcium absorption. Foods rich in oxalic acid are spinach, sweet potato, rhubarb and beans.
• Phosphorus. Excessive phosphorus intake can interfere with calcium absorption. However, if the amount of calcium consumed is sufficient, then the likelihood of this decreases. Phosphorus is found primarily in dairy products, cola and other soft drinks, and meat.
• Phytic acid. May interfere with calcium absorption. Found in unleavened bread, raw beans, nuts, grains and soy products.
• Protein. There is an opinion that dietary protein can lead to increased excretion of calcium in the urine. This question is still being investigated by scientists.
• sodium. Moderate and high consumption of sodium chloride (salt) leads to an increase in the amount of calcium excreted from the body in the urine. Indirect evidence has been found that salt can adversely affect bones. So far, no recommended doses of calcium intake have been published in relation to salt intake.
• Zinc. Calcium and zinc are absorbed in the same part of the intestine, so they can mutually influence the metabolic process. Large doses of zinc consumed can interfere with the absorption of calcium. Particular attention should be paid to this in older women, in whom the level of calcium in the body is low on its own, and with the additional intake of zinc preparations, it can decrease even more.
• Iron . Calcium can impair the absorption of iron in the body.

Interaction with medications

Some medications can interfere with calcium metabolism, primarily by increasing the level of calcium in the urine and thereby leading to calcium deficiency. It is widely known, for example, the effect of glucocortisoids on the occurrence of osteoporosis and bone loss, regardless of age and sex. Corticosteroids increase the amount of calcium not only in the urine, but also in the feces, and as a result, negatively affect the level of calcium.

We have collected the most important points about calcium in this illustration and would be grateful if you share the picture on a social network or blog, with a link to this page:

Sources of information

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2. Jennifer J. Otten, Jennifer Pitzi Hellwig, and Linda D. Meyers. Calcium. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. 2006. 286-95.
3. Kipple, Kenneth F, and Orneals, Kriemhild Conee. Calcium. The Cambridge World History of Food. Cambridge: Cambridge UP, 2012. 785-97. The Cambridge World History of Food.
4. Nutri-Facts,
5. Cashman, K. (2002). Calcium intake, calcium bioavailability and bone health. British Journal of Nutrition, 87(S2), S169-S177. doi:10.1079/BJN/2002534
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8. S. J. Fairweather-Tait, S. Southon. Encyclopedia of Food Sciences and Nutrition (Second Edition), 2003.
9. M. R. Clarkson, C. N. Magee, B. M. Brenner. Pocket Companion to Brenner and Rector's The Kidney. 2nd Edition, 2011.
10. Kimura M., Itokawa Y. Cooking losses of minerals in foods and its nutritional significance. Journal of Nutritional Science Vitaminol. 1990; 36. Supplement 1: S25-32; discussion S33.
11. National Institutes of Health. Office of Dietary Supplements. Calcium. Factsheet for Health Professionals. https://ods.od.nih.gov/factsheers/Calcium-HealthProfessional/#h7
12. Uzhegov, G. Folk medicine: The most complete encyclopedia. 2007
13. Alanna K. Tisdale, Elvira Agron, Sarah B. Sunshine, Traci E. Clemons, Frederick L. Ferris, Emily Y. Chew. Association of Dietary and Supplementary Calcium Intake With Age-Related Macular Degeneration. JAMA Ophthalmology, 2019; https://doi.org/10.1001/jamaophthalmol.2019.0292
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15. Janin Lautenschläger, Amberley D. Stephens, Giuliana Fusco, Florian Ströhl, Nathan Curry, Maria Zacharopoulou, Claire H. Michel, Romain Laine, Nadezhda Nespovitaya, Marcus Fantham, Dorothea Pinotsi, Wagner Zago, Paul Fraser, Anurag Tandon, Peter St George- Hyslop, Eric Rees, Jonathan J. Phillips, Alfonso De Simone, Clemens F. Kaminski, Gabriele S. Kaminski Schierle. C-terminal calcium binding of α-synuclein modulates synaptic vesicle interaction. Nature Communications, 2018; 9(1) https://doi.org/10.1038/s41467-018-03111-4

In this article, we will try to figure out why the body needs calcium, which foods contain the most, how much to consume and what contributes to its better absorption. It is worth noting that the mineral in question is involved in almost all human life processes, and, accordingly, its deficiency is the cause of many dangerous diseases.

The main properties of calcium

Calcium- a necessary and practically indispensable macronutrient for the life of the human body. Without his participation, it is impossible to ensure the full functioning of most vital systems, for example, the brain, skin, muscles, heart, nerves and blood vessels. Also, with regular intake of foods high in calcium, you can ensure the strength of teeth and bones over a long period of life.

Due to the high chemical activity in nature, this mineral is not found in its pure form. However, a large amount of it can be found in living organisms inhabiting our planet. For example, bone tissues and teeth of an adult contain an average of 1-1.5 kg of calcium.

Why is calcium needed?

The use of food rich in calcium, as well as trace elements that contribute to its absorption, is especially important for the following organs and their systems.

Good afternoon friends! To feel good, be beautiful and full of energy, it is important to eat a balanced diet, give the body the necessary amount of vitamins and minerals. One of the vital trace elements is calcium. It is not produced by the body, so it is important to systematically consume foods rich in calcium (Ca).

What food contains Ca in large quantities, not everyone knows. Dairy and sour-milk products are considered to be the main source of the substance, but the matter is not limited to milk, sour cream, cream and kefir. There are many foods of plant and animal origin that can fill the body's need for this trace element.

About the useful properties of the element

Before you find out which foods are rich in calcium and start compiling a daily menu, you need to understand what benefits the trace element brings to the body. There is more of this mineral in the body than the rest. It is found in bones, nails, hair, teeth. This is why Ca-fortified foods are often prescribed for fractures. Calcium is also involved in the work of the cardiovascular system, blood clotting, transmission of nerve impulses.

If you do not eat foods high in Ca, this will lead to bone damage, as well as disorders:

• cell metabolism;
• metabolic processes;
• reproductive function.

With a lack of a substance, insomnia, a feeling of anxiety, weakness, constipation, migraines, exfoliate nails, hair fall out, and teeth are destroyed. To prevent the appearance of such symptoms, you should know the daily intake of the trace element. Adult men and women need 1000 mg of the mineral per day, children under 3 years old need 600 mg, preschoolers - 800 mg, adolescents 1300 mg.

During pregnancy, the daily rate doubles. With age, calcium is washed out of the bones, so older people need 1200-1400 mg of the substance per day.

Mineral absorption

By itself, calcium is poorly absorbed by the human body. To improve the process of absorption of the mineral, it is necessary to consume food that also contains phosphorus, fluorine, iron, potassium and magnesium, as well as vitamins D, B and C. But it is important not to overdo it. With an excess of these minerals, the rate of absorption of nutrients slows down.

The product with the highest calcium content will not benefit the body if it has a high fat content. Fats form compounds with the trace element, which are deposited on the walls of the intestine in the form of toxins. Protein-rich food contributes to the full assimilation. nutrition with calcium, phosphorus and vitamin D are indispensable for bone diseases, as well as for people who lead an active lifestyle and watch their figure.

Where is a lot of Ca found?

It is generally accepted that kefir, cottage cheese, milk are the best suppliers of calcium for the human body. Yes, there is a lot of this mineral in such food and you can use it at any time of the day without harm to the figure, but besides dairy products, there are others that are not inferior, but superior to milk or sour cream in terms of trace element content. The richest are plant products, namely legumes (peas, beans, soybeans, lentils).

A little less substance is found in greens, fruits, vegetables, cereals. But daily consumption of these products allows you to fill the body's needs for trace elements. A mandatory component of the diet of a person who cares about his health and the condition of the musculoskeletal system are nuts and seeds. Sesame, poppy, almonds - add them in ground form to any dish.

The list of the most calcium-containing foods includes meat, fish and eggs. They do not differ in the highest rates, but they contain the necessary protein and auxiliary elements. The highest content of Ca in this group of products belongs to the sardine. There are 300 mg of calcium in 100 grams of this fish.

The exact amount of calcium in different food groups can be found in the table below:

It is important that the food is balanced. Lack or excess of any substance can adversely affect health. If you are not getting enough calcium from food, you can compensate for this with medications. In the pharmacy you can buy calcium carbonate and citrate. It is worth drinking pills only on the recommendation of a doctor, because an overdose of drugs threatens with serious diseases of the internal organs.

Now you know what foods you need to eat so that the body functions normally, the bones are healthy, the hair is shiny and silky, the teeth are snow-white, and the nails are strong.

We hope that our article was useful to you. If so, take a moment of your time and share it with your friends on social networks. The Me and Fitness team is grateful in advance to everyone who helps us promote a healthy lifestyle on the Internet. See you again, and good luck!