What foods contain calcium?

What foods contain calcium?


  • Properties of calcium
  • What causes a lack of calcium
  • Elevated calcium levels in the body
  • Calcium intake rate
  • Calcium and vitamin D
  • Calcium and phosphorus
  • Calcium content in dairy products
  • Products other than dairy products that contain the most calcium
  • Elimination of calcium deficiency by the egg shell
  • Calcium after cooking products
  • Products that dissolve inorganic calcium

As is known, in the human body is balanced s different and interrelated metabolic processes. Regular use of products containing calcium is important for the health of bone tissue, teeth, optimal functioning of the vessels, muscles, skin, brain.

Calcium properties

Adequate intake of calcium-containing foods is especially necessary for bones and teeth. In addition, a useful macro-element is involved in cellular metabolic processes, important for optimal muscle activity, coordination of movements. It eliminates reduced blood clotting, has an anti-inflammatory effect, supports the nervous system.

In the case of an unbalanced diet, the presence of certain diseases, the body is forced to extract calcium from bone tissue, including to meet the need for additional energy. This happens when there is a violation of calcium metabolism, when the body is chronically dehydrated. As a result, osteoporosis develops, the bones become porous, prone to fracture.

Sufficient supply of products rich in calcium, increases the resistance of the body to infections, sharp temperature changes in the climate, reduces the permeability of blood vessels, reduces the likelihood of an increase in blood pressure.

The macronutrient cleans vessels, helps to eliminate cholesterol plaques. The formation of calcareous deposits on the walls of the vessels is often associated with excessive consumption of foods rich in calcium. In fact, all sorts of diseases are caused by the inorganic variety of the element. Nutrition of natural food without heat treatment contributes to the preservation and maintenance of health.

What causes a lack of calcium

What foods contain calcium?

достато Adequate motor activity contributes to the assimilation of the macronutrient from food and the transition to bone tissue. Therefore, athletes, athletes engaged in regular physical labor extract more food from the food macro. Deficiency is more often detected with a sedentary lifestyle.

On the other hand, muscle tension, a bath or sauna visit leads to an unavoidable perspiration that causes calcium deficiency.

Assimilation is disrupted in the case of dysbacteriosis, digestive system diseases, kidneys, pancreatitis, thyroid hyperfunction, excess intake with magnesium, zinc, iron, potassium, sodium products, in case of vitamin D deficiency, prolonged intake of laxatives or diuretics.

The lack of calcium causes tetracycline , which causes the excretion of the macronutrient in the urine. Entering into a chemical reaction, tetracycline over time destroys the bones and teeth, the enamel produces characteristic yellow spots.

Deficiency causes an improper diet, abuse of salt (sodium chloride), sugar, coffee, alcohol.

Lack of calcium breaks bone strength. The muscles begin to ache, during sleep, the leg cramps, the coagulability of the blood worsens, the immunity decreases.


Increased calcium content in the body causes the development of urolithiasis , the formation of calcium and magnesium salts.

The concentration of urates , salts of uric acid increases.Deposits in the joint area, increased salt concentration in the cartilage make mobility difficult, and gout develops.

If calcium is increased, it is useful to drink distilled or so-called “soft” water containing a minimum of a macro-nut. It excellently cleanses the body, dissolves excess minerals. The course of hydrotherapy should be limited to two months.

Calcium intake rate

Every day with food, an adult should receive up to 1g of calcium, a child up to 0.8g.

This rule takes into account that the diet of Russian residents includes all kinds of dairy products. It also takes into account the high level of excretion of an unused macronutrient from the body: approximately 0.75 g is excreted with feces, 0.2 g with sweat and urine.

In the diet of people with low milk consumption, other foods that contain calcium are predominant: cereals, fruits, vegetables, and meat. The natural output of an unused macronutrient is much smaller. In India, Japan, Turkey, the daily norm is 0.35 g.

Calcium and Vitamin D

What foods contain calcium?

In addition to products containing calcium, for its assimilation in the small intestine the body needs vitamin D, synthesized by the action of sunlight.

A sufficient amount of vitamin D prevents the development of osteoporosis , rickets , periodontal disease , rheumatism . It is necessary for blood clotting, tissue growth, uninterrupted heart function, and health of the nervous system.

Approximately 90% of vitamin D is synthesized by the skin under the action of the Sun. Natural phobia is prevented by the fear of sunbathing, intensive use of sunscreen.

Sunbathing is necessary, but only in places with clean air, at a maximum concentration of ultraviolet rays, i.e. in the morning or evening.

Elimination of a deficit in food or synthetic vitamins requires the body to do certain work, so it is difficult to affirm the benefits of this approach. Moreover, in some cases, the intake of artificially enriched with vitamin D products causes the deposition of calcium salts.

To eliminate a significant vitamin deficiency, 400-600 IU per day is required.

Vitamin D is rich in the following foods: cod liver oil, cod cod or halibut, Atlantic herring, mackerel, tuna, mackerel, raw egg yolk, cheese, cottage cheese, butter, as well as pork, beef, fish or poultry.

Calcium and phosphorus

What foods contain calcium?

For better assimilation of calcium, it is necessary to include in the diet products containing phosphorus. Significant reserves of phosphorus are concentrated in the teeth. Sufficient synthesis of vitamin D maintains the optimal ratio of these elements in the blood.

As a rule, a modern resident gets enough phosphorus. It is found in fish, meat, cheese, egg yolk, lentils, peas, beans, pears, wheat, nuts, bread.

In case of excess intake of one phosphorus or in combination with calcium, the hormonal control performed by the kidneys is disrupted. While the blood does not normalize the level of phosphorus, a useful element is excreted in the urine. To ensure the processes of vital activity, the body has to consume reserves stored in bone tissue.

Daily adult phosphorus norm 1.6g.

Phosphorus and calcium are found in the following products: green peas, beans, celery, fresh cucumbers, radish, cabbage of any variety, low-fat cheeses, apples.

A remarkable source of these elements is Hercules . Before cooking it should be soaked in cold water for 3-4 hours.

Calcium in dairy products

Traditional source of calcium and protein – dairy products. First of all, milk, yogurt, sour cream.

For children, to get the recommended daily allowance, a couple of glasses of milk a day is enough. Milk can be replaced with yogurt.

A lot of calcium contains the following dairy products: cheeses, condensed milk, kefir, yogurt, sour cream, cottage cheese.Especially a lot of useful macronutrient in hard grades of cheese.

The calcium content in 100 g of dairy products is presented in Table 1 :

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Table 1. Dairy products containing calcium
Product Ca content per 100 g of product, mg
Dry cream
Hard cheese 1100
Dry milk 920
Frozen cheese “center”> 300
Condensed milk 243
Kefir 125
Milk 1% 120
Yogurt 120
Milk 3% 100
Sour cream 100
Curd 95

Foods other than dairy products, that adult milk is harmful. Because of it, the body forms acid. Coming with calcium products is spent on neutralizing the acidic medium.

Moreover, the calcium contained in the milk is not characteristic of the human body. On his assimilation, a lot of energy and calcium reserves from bones and teeth are consumed.

In addition, a dairy product cheese, rich in calcium, contains a lot of fat and salt, which is not beneficial to health. Therefore, as a source of the necessary element, supporters of a healthy lifestyle choose other products.

Especially a lot of useful macronutrient in sesame, hazelnut, almonds, walnuts, peanuts, dried apricots, raisins, sunflower seeds and pumpkin.

The content in apples, apricots, cherries, currants, gooseberries, grapes, oranges, melons, strawberries, strawberries is high enough.

In milk chocolate, compared to bitter, contains more useful element, it is a part of cocoa powder, as well as black and white bread.

Many calcium contain vegetables: soy, beans, leaf and green cabbage, parsley, beans, spinach, celery, green onions, carrots, lettuce, potatoes.

Calcium contained in cabbage is absorbed better than milk. On the other hand, cabbage with the same weight with dairy products is very large. To get the recommended rate, you’ll have to fill your stomach well.

In addition, the composition of leafy vegetables includes oxalic acid, which binds a useful element and interferes with its assimilation.

Excessive use of products containing protein, acidifies the body, why the mass of a useful element is excreted in the urine. The body is forced to expend stocks of bone tissue.

The calcium content of 100g of different products is presented in Table 2: Table 2. Products containing calcium Product Ca content per 100 g of product, mg Sesame 1150 Hazelnuts 290 Almonds 254 Dried apricots 170 Sunflower seeds 100 Walnut trees 83 Peanut 70 Seeds of a pumpkin 60 Raisin 56 257 Leaf cabbage 212 Green cabbage 210 Parsley 190 Beans 105 Spinach 87 Celery 70 Green onions 60 Carrot 40 Salad 20 Potatoes

and minerals , you can independently prepare a food supplement from the shell of chicken eggs.

Eggshell is 90% composed of calcium carbonate . Synthesized from the organic and inorganic variety of a useful element, it is almost completely absorbed by the human body. The resulting calcium phosphate strengthens bone tissue and teeth. The shell also contains phosphorus, copper, zinc, iron, manganese.

It is believed that the healing effect of eggshell eggs is higher, but one must be sure that the bird is not infected with salmonella . Salmonella perishes when the temperature rises. For example, in order to avoid getting infected, it’s enough to heat food for 10 minutes at a temperature of + 75 ° C.

Recipe 1 . Properly wash the raw egg, boil the shell for 15-20 minutes, separate the film. Dry, grind in a coffee grinder. Use eggshells 3-5 times. After accept 1с.л. fish oil, rich in vitamin D. Recipe 2 . Obtained from three eggs powder pour juice of one lemon , place on the bottom shelf of the refrigerator. When the shell dissolves, take 1hl. twice a day. The sour composition facilitates the absorption of the element in the intestine. Instead of lemon juice, you can use cranberry , another sour berry. To improve the taste, add 1 tsp. honey .

Calcium after cooking foods

Heat treatment of food turns a useful organic variety into an inorganic state. It is not digested, causes the formation of stones in the kidneys, bile or urinary bladder.

Dairy products from the store, all kinds of mixtures for small children undergo pasteurization and therefore contain inorganic calcium.

Organic variety is rich in raw vegetables, fruits, seeds, as well as fresh cow milk, inaccessible to urban residents.

Weight of organic calcium in breast milk. With natural feeding, the baby has teeth faster, he is less prone to rickets than with artificial mixes.

Products that dissolve inorganic calcium

What foods contain calcium?

In addition to heat treatment of products, the absorption of a useful element prevents salt abuse, abundance in the diet of sugars and starch from flour products.

Once in the blood, the inorganic species of the macroelement accumulates on the walls of the veins of the abdominal cavity and anus, where the blood flow velocity is reduced. Insufficient lumen of the vessels provokes the development of tumors.

The liver, by purifying the blood, directs the inorganic element into the gallbladder, where it gradually accumulates. The remains of the inorganic variety are carried by the blood into the kidneys, the bladder, causing sand and stones to form.

Beetroot juice contains only 5% calcium and a significant amount of antagonist element sodium . The intake of beet juice cleans the blood, dissolves calcium deposits on the walls of the vessels, causing an increase in the lumen, lowering blood pressure and loading the heart muscle.

In addition, the juice contains chlorine , stimulating the work of the lymphatic system, cleansing the liver, gall bladder and kidneys.

Freshly prepared beet juice before use at room temperature for two hours to remove volatile compounds. At the beginning of the cleansing dilute carrot or apple juice. Take 250-300ml of beet juice every day.

Under another treatment scheme, take a three-times a day glass of beet, carrot and cucumber juice.

To eliminate excess uric acid, dissolving kidney stones, it is useful to take three times a day of juice of one lemon diluted with half a glass of water.

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