Foods with calcium. Detailed list of foods that contain calcium

The role of calcium for the human body, signs of its deficiency

The mineral plays a big role in health.

Calcium is responsible for bone formation. It contains about 99 percent of its total amount.

Calcium-rich foods must be present in the daily diet of a person.

The mineral is also responsible for the proper functioning of the body, is involved in blood clotting, normalizes the excitability of the nervous tissue and muscle contraction. It also supplies nutrients to the cells of the human body, regulates the acid and alkaline balance. Therefore, it is necessary to regularly consume foods that contain calcium.

Let's look at the signs of a lack of this mineral in the human body:

Strong fatigue.

Hair becomes dry and dull.

Nails break.

Skin problems.

Bad condition of the teeth.

Muscle spasms, cramps at night.

Spastic colitis.

These are the very first signs of a mineral deficiency. The above problems can still be solved by the use of foods containing calcium. The longer the body experiences a lack of a mineral, the worse the consequences. Consider the more serious consequences of shortages:

Osteoporosis. With this disease, the strength of the bone tissue drops very much, which leads to bone fractures and age-related deformities. To prevent it, it is important to undergo examinations, monitor blood counts by taking tests.

Contraction of the heart muscle. This leads to improper functioning of the heart, jumps in blood pressure. Also heart failure.

With a lack of foods with a calcium content, blood clotting can be disturbed. The gums begin to bleed.

Immunity drops. A person begins to get sick often, while chronic diseases become aggravated.

Calcium deficiency in children is dangerous. Since at an early age the bone skeleton is not yet fully formed, this leads to deformation. Therefore, the mineral is necessary for the correct structure.

Calcium plays an important role in pregnancy. The development of the muscular, bone, nervous system of the baby depends on its content.

Let's look at what foods contain calcium? The mineral is absorbed by the human body in different ways. Therefore, it is worth regulating its use. This process is facilitated by fats, vitamin D, iron in small quantities. Magnesium and phosphorus also play an important role. If you take these substances in insufficient quantities, the absorption of calcium worsens.

Only a properly balanced diet can provide the human body with everything it needs.

The highest calcium content in sesame. Therefore, these seeds must be included in the diet. In 100 grams, there are from 700 to 800 mg of calcium. Before use, sesame seeds are fried in a dry frying pan. It can then be added to salads or baked goods.

Calcium in dairy foods

A large amount of the mineral is found in such dairy products: cheese, milk, kefir, cottage cheese, yogurt and fermented baked milk. Milk should be present in the diet of any person. Calcium in such products is absorbed with the help of milk sugar, which is part of their composition.

Preference should be given to milk of medium fat content. People who have high cholesterol or are overweight are better off choosing low-fat foods. True, calcium from such products is absorbed much worse.

On the day you need to drink at least a liter of milk and eat 150-200 grams of cottage cheese.

Mineral in fruits and vegetables

What else has calcium? Of course, it is present in vegetables and fruits. Of course, they are inferior in content to dairy products, but they are in the daily diet of a person. All types of lettuce, green onions, parsley have optimal absorption with phosphorus.

Garlic, carrots, apples, pumpkins, melons, and leafy vegetables have the highest calcium content. The exceptions are spinach and sorrel.

Nuts are a great addition to your diet. What contains the most calcium? These are almonds, hazelnuts. Also walnut. These foods are a source of Omega 3 fatty acids that the body needs to function properly. Eat 2-3 nuts per day.

Dried fruits

Dried apricots and figs are excellent sources of calcium. They can be consumed in their pure form or added to cereals, salads, compote. Enough 6-8 pieces per day.

A good source of energy is oatmeal. One plate eaten provides 10 percent of the daily value. There is more than enough calcium in such a product. Most often, oatmeal is eaten in the morning for breakfast.

Causes of calcium deficiency in the body

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	Raspberries	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. With 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 increased breast milk production when breastfeeding 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, which provides 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 not sufficient 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 calcium supplementation of 2,000 mg from 12-25 weeks of 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 significance, and argue that this is why manufacturers do not advise patients to split supplements in order to simplify the regimen and improve adherence to the treatment regimen. 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 issued similar recommendations.

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 has found that calcium can mediate the interaction between small membrane structures within 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 later years.

• Eating a diet rich in calcium or taking calcium supplements 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 1700 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.

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Sources of information

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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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To always have strong teeth and bones, you need to consume enough calcium with food or with the help of vitamin and mineral supplements, based on the daily requirement of the body. What foods contain calcium and how to use them correctly so that it is absorbed well? A table with a list of foods containing calcium and explanations at the end of the article will help you.

Calcium is the main material for the formation of teeth and bones. It is found in blood, cells and tissues. If the body does not get enough calcium from food, it extracts it from the bone tissue with the help of parathyroid hormone. As a result, the bones become thinner and the teeth are destroyed, the nails become brittle. This suggests that the calcium content in the blood is much more important than healthy teeth and bones.

The human body is not able to produce calcium on its own, so it must be supplied with food. Vitamin and mineral complexes can be a source of calcium, but it is best to satisfy the norm at the expense of foods rich in calcium. These are not only the usual dairy products, but also vegetables, herbs, nuts and legumes.

Foods high in calcium:

• cottage cheese, sour cream, cream, milk
• nuts (almonds, hazelnuts, pistachios, walnuts)
• beans, peas
• oatmeal

Below is a detailed table of foods that are high in calcium. The calcium content is per serving and is an estimate as it will vary for the same product, depending on the method of production, method of preparation or recipe (for ready-made meals). Also, sometimes manufacturers add calcium to products, as a rule, this is written on the packaging.

Table. Calcium in food

Products	Serving weight	Calcium (mg)
Milk/drinks
Skimmed milk	200 ml	244
Whole milk	200 ml	236
Milk shake	300 ml	360
Almond milk	200 ml	90
Yogurt, cream, dessert
fruit yogurt	150 g	197
Yoghurt natural	150 g	207
Whipped cream	30 ml	21
Cream	30 ml	21
Vanilla ice cream (creamy)	100 g	124
Pancakes	80 g	62
cheesecake	200 g	130
waffles	80 g	47
Cheese
Hard cheeses (Cheddar, Parmesan, Emmental)	30 g	240
Soft cheeses (Camembert, Brie)	60 g	240
Feta	60 g	270
Mozzarella	60 g	242
Cottage cheese	200 g	138
melted cheese	30 g	180
Vegetables, herbs, beans
Broccoli	120 g (fresh)	112
Rhubarb	120 g (fresh)	103
Carrot	120 g (fresh)	36
Red beans	80 g fresh / 200 g cooked	93
chickpeas	80 g fresh / 200 g cooked	99
White beans	80 g fresh / 200 g cooked	132
Green bean	90 g finished	50
Seaweed	100 g	150
Nuts and grains
Almond	30 g	75
brazil nuts	30 g	28
Hazelnut	30 g	56
Walnut	30 g	28
Fish and eggs
Egg	50 g	27
canned sardines in oil	60 g	240
canned tuna	120 g	34
Herring	120 g	20
Smoked salmon	60 g	9
Shrimps	150 g	45
starchy food
Pasta	180 g	26
Boiled rice	180 g	4
Boiled potatoes	240 g	14
White bread	slice, 40 g	6
Whole wheat bread	slice, 40 g	12
Muesli	50 g	21
Fruit
Apricot	3 pcs, 120 g	19
figs	60 g	96
Raisin	40 g	31
Currants (dried goosberries)	120 g	72
Orange	150 g	60
An Apple	120 g	6
Banana	150 g	12
Miscellaneous
Tofu	120 g	126
Omelet with cheese	120 g	235
Pasta with cheese	330 g	445
Pizza	300 g	378
lasagna	300 g	228
Cheeseburger	200 g	183

daily requirement for calcium

In order to avoid hypercalcemia, it is not necessary to exceed the maximum dose of calcium. No more than 2500-3000 mg per day for children and adolescents, and 2000-2500 mg per day for adults. On average, the daily intake of calcium for adults is 800-1000 mg. Those who are over 60 years old, as well as professional athletes who train intensively, need to increase it to 1200 mg.

The need for calcium is higher:

• during active sports
• with profuse sweating
• in children
• during pregnancy and lactation

There are many foods that contain calcium. However, the body often lacks it. Before calcium begins to be absorbed in the intestines (under the action of bile), it dissolves in the hydrochloric acid of gastric juice. Because of this, alkaline substances that neutralize acids prevent the absorption of calcium.

Foods that impair calcium absorption:

• soda, sweets and sweets, stimulating the release of alkaline digestive juices
• an excess of products containing phosphorus - calcium forms salts with it that are insoluble in acid
• deficiency or excess - the best ratio of calcium and fat for each meal is 1:10 (example - 10% cream)

Foods that promote calcium absorption:

• dairy products - they contain lactose (milk sugar), which is converted into lactic acid by intestinal bacteria.
• amino acids () and citric acid
• during pregnancy, women absorb calcium better

In women, blood calcium levels drop a week before menstruation and continue to drop even more during menstruation, which can cause painful uterine contractions, especially in adolescents.

Interaction with other elements

If calcium supplements are taken with meals, they will interfere with iron absorption. Vitamin D improves calcium absorption in the intestines. Those. it is best to take calcium tablets between meals and together with vitamin complexes containing Vitamin D. But it is best to know which foods contain calcium and consume the bulk of the norm with food. Supplements should only be used as supplements.

Hello again, dear readers. I am with you again, and now I will try to tell you in as much detail as possible which foods contain calcium, I will give a list of foods, and also tell you in general why it is needed. But perhaps you already know? Although the functions of calcium are not limited to bones, nails and hair. So read 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 get enough calcium, for example, we will lose a lot. Let's talk about calcium now.

Is calcium necessary?

Let's think logically: why do we need this indigestible mineral at all? Could it be better without him? Not exactly like that, on the contrary - it will be bad.

Just imagine that at one moment you simply stopped consuming calcium. At all! Represented? Great, let's continue. Soon you will have problems with the skin: it will be dry, it will start to peel off. Have you noticed how you become more irritated over trifles? This lack of calcium affects the nervous system. Heart, as they say, play pranks? Also due to a critical lack of calcium. And that's not all: at the extreme stage, the bones become very brittle, the teeth crumble, and the 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 grows in both cases, and the musculoskeletal system needs to be strengthened. 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 its role in the reproductive system, so it is generally contraindicated for men to neglect it.

And in general, do you want to always look at 100%? Eat foods rich in calcium, and everything will be in perfect order: strong and shiny hair, 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 a list of products below.

Calcium in numbers

The total amount of this element in the human body varies on average within 1 kilogram for women and 2 kilograms for men. Every day, any person should maintain calcium in the body at the level of 1.3 grams - this is the amount that allows you to feel normal. That is, you should eat 1.3 grams of pure calcium per day. How to achieve this? 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 washed out of the body in natural ways (large and small toilets, sweating), and is also poorly absorbed. So you have to eat foods that contain calcium in optimal quantities.

Do you think calcium is only found 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, ascorbic acid and phosphorus are involved in the process. 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, dairy 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 daily, unlike the same fish. As for individual representatives of dairy products, calcium figures are different 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 feta 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 there that help the absorption of calcium. By the way, sardines have only 450 mg of calcium.

Fruits and vegetables.
There is nothing calcium in citrus fruits: grapefruit and orange - 34 mg. Peach and apricot - 28 mg. But the 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 worthy ones - raisins 90 mg. Along with him goes peas.

Nuts.
Let me just say that walnuts and hazelnuts have an average of 150 mg.

Plants' seeds.
Poppy is the undisputed leader. Just imagine: 100 g of poppy has 1.5 g of calcium. In second place is sesame - 1.2 g. Nettle seed also appears - 0.7 g, but I have no idea where and how to get it.

I completely forgot about cereals. Although they can not compete with the above products, but still. Buckwheat porridge, Hercules, oatmeal and barley - their numbers range from 20 to 80 mg.

Conclusion

So, let's sum up. Calcium is not only good for bones, teeth and hair, it is also involved in many invisible processes in the body. Therefore, the article “what foods contain calcium, a list of products”, I think, will be useful for many. If so, then share it with your friends through social networks, but if not, then leave your comments. Subscribe to blog updates. All for now.

Sincerely, Vladimir Manerov

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And also blood clotting, the work of the nervous system and the conductivity of blood vessels.

The problem is that our diet is often unbalanced and we do not always get 1000 mg daily, which is the daily norm.

For children, whose growing body consumes the largest amount of this trace element, the figure is not much lower and is 800 mg.

In adolescents and the elderly, the calcium intake increases to 1200.

In this article, we have prepared a table of the main foods that contain the most calcium, and tips for its proper absorption.

What foods contain the most calcium - a list of the best

And immediately the good news is that in our refrigerator there is almost always a sufficient amount of products with this microelement.

It remains only to monitor the consumption rate and remember that 99% accumulate bones,, nails, hair.

The share of blood, intercellular fluid and muscles accounts for only 1%.

The largest amount of calcium contains:

1. Milk and dairy products
2. Greens and vegetables
3. Nuts and seeds
4. Cereals and legumes
5. Berries and fruits, including dried ones

Tahini from sesame seeds

seeds

Record holders for calcium content. Chief among them are poppy and sesame seeds, as well as tahini paste, prepared on the basis of the latter.

Especially often or an independent dish, it is used in the countries of the East.

1. Poppy - 1460 mg calcium
2. Sesame - 600-900 mg

Dairy products

They are the main source of calcium, since we regularly consume large quantities of milk, kefir, cheese, , cottage cheese and their other derivatives.

And one more good news: to get this trace element, it is not at all necessary to buy milk with a high fat content.

In low-fat or very low-fat calcium is also enough. Such a microelement is easily digested and, thanks to lactose, is transformed into lactic acid.

Dairy products indispensable for children and adults

Here is a list of which dairy products contain the most calcium:

1. Powdered low-fat milk - 1155
2. Emmental cheeses - 970
3. Processed cheeses - 760
4. Cheeses like cheddar and gouda - 730
5. Dry cream - 700
6. Cheese - 515
7. Condensed milk - 307
8. Sheep milk - 170
9. Cow, goat milk - 120-148
10. Fatty kefir - 120
11. Yoghurts - 110-120
12. Yogurt - 117
13. Cream 10% - 90
14. Sour cream 30% - 85
15. Curd - 80

Vegetables, fruits, berries, herbs

All these products form the basis of our , because, along with calcium, they contain an impressive amount of vitamins and trace elements that accelerate the absorption of this useful element.

Pesto sauce can be considered an ideal source of calcium

1. Greens of young nettle - 713
2. Basil leaves - 370
3. Rose hips - 257
4. Ground part of parsley - 245
5. Watercress, or sowing bedbug - 213
6. Garden and Savoy cabbage - 210
7. Apricot - 170
8. Dill - 124
9. Asparagus cabbage - 105
10. Spinach - 104
11. Bow feathers - 100
12. Olives - 96
13. Dried grapes - 81
14. Celery - 68
15. Garlic - 55
16. Figs - 54
17. Raspberries - 40
18. Lettuce - 36
19. Radishes - 35
20. Carrot - 34
21. Tangerines - 31
22. Wild strawberry - 26
23. Dates - 21
24. Pineapple - 16
25. Cucumber - 14

Tip: In addition to young nettles, Italian pesto sauce is an ideal source of calcium, as it consists of a large amount of fresh basil, pine nuts, cheese, and olive oil.

Tasty and healthy nuts eat little by little

nuts

1. Forest - 255
2. Muscat - 248
3. Almond - 247
4. Walnuts - 124
5. Pistachios - 124
6. Peanut - 69

Cereals and legumes

We separately talked about the usefulness of cereals . Now once again we focus on the fact that many of them contain a tangible part of the daily norm of the building material of our beauty and health.

What legumes and cereals contain a lot of calcium:

1. Wheat groats - 248
2. Chickpeas - 192
3. Mash - 191
4. Beans, including asparagus - 70-150
5. Peas - 89
6. Oatmeal - 50
7. Rice - 33
8. Buckwheat - 21

Tip: excellent sources of calcium are soybeans - 201 mg of an element for every 100 g of weight, whey protein - 200 mg, amaranth groats - 117 mg.

Experiment with flavors: healthy and unusual amaranth

What foods contain the most calcium - table

Simply print this handy, compact sign and hang it on your refrigerator.

So it will be easier for you to monitor the daily diet and the content of an important trace element for health.

Basic foods with calcium

Causes of calcium deficiency

The main condition for good absorption of calcium by our body is sufficient .

Accordingly, the habit of sitting in front of the monitor or eating in front of the TV does not contribute to this.

On the other hand, too frequent visits to the sauna or bath leads to a lack of the mineral - calcium is mostly excreted with sweat and urine.

This process is stimulated by problems with the gastrointestinal tract, intestinal dysbacteriosis, , , pancreas, vitamin D deficiency and long-term diuretic abuse.

And the fact that smoking turns into such a nuisance, , salt and the wrong diet, once again it’s not even worth talking about.

As always, we do not forget to remind you that in order for all systems in the body to work smoothly and we get enough nutrients, you need to eat not only tasty, but also fully, balanced, varied.

A little bit of everything is the key to success.

It is not difficult to determine the lack of calcium

Signs of insufficient calcium

You should think about consuming a large amount of a trace element if:

1. You have dry, lifeless skin, brittle hair, nail problems
2. The condition of the teeth deteriorated sharply, they began to crumble and, as it were, wear out
3. Other dental problems are actively developing (stomatitis, bad breath, plaque on the tongue)
4. Are you constantly nervous and struggling with feelings of anxiety?
5. Do you have seizures at night?
6. You get tired quickly
7. You know perfectly well what regular constipation and stool disorders are
8. You have a trembling of the limbs, your posture has changed
9. You constantly want to eat some strange things like chalk

All this suggests that it is time to take care of health and pass the appropriate tests.

For some it will be easy enough. , someone will need to eat a micronutrient in the form of tablets or use specially fortified foods that contain calcium the most.

Based on the results of the diagnosis, the attending physician will explain this to you.

Do not prescribe pills without a doctor

Why you should not self-medicate and drink calcium without a doctor's prescription?

Because too much of it is not good either.It increases the excitability of the nervous system and dehydrates the cells of the connective tissue, impairing their work.

It also stimulates the development of urolithiasis, the deposition of salts and uric acid (long live gout).

Advice: a greater intake of the element up to 1400 mg per day is shown to womenbecause at this time the body of the future mother works for two.

What interferes with calcium absorption

By itself, this trace element is good and important, but it will be poorly absorbed by the body if:

1. You have a lack of amino acids, proteins, vitamins A, E, D, phosphorus, selenium, zinc, copper and other trace elements
2. You are not drinking enough water (remember the obligatory 1.5 liters per day)
3. Rarely eat raw vegetables and fruits - calcium from food that has undergone heat treatment is perceived worse

Treat your body with love and it will love you back

Let's add here , taking diuretics, abuse of animal proteins, unhealthy food, .

As you can see, in order to keep the body normal, in general, it is enough not to be nervous, eat right and varied, exercise and not put off health problems indefinitely - you still have to open it.

Tip: Another important element on which our well-being depends is potassium. What is its norm and where to find it, read .

To learn a lot of interesting information about calcium and which foods contain it the most, watch this helpful video: