According to average data, a resident of Ukraine uses calcium in your daily diet is several times less than the required norm. These indicators are influenced by dietary traditions, as well as individual failure to produce the enzyme lactose, which binds calcium from food.

Food preparations containing calcium.

When building bone tissue To plan the future healthy skeleton of young people, you need to control your intake daily norm calcium. Special attention should be given daily physical exercise to strengthen the muscles that support the skeleton. The progress of treatment for osteoporosis should be carefully monitored. Indeed, with osteoporosis, it is often not enough to eat well and take calcium supplements. It is necessary to include traditional complex correction metabolic processes in the body. During menopause, when reduced hormonal background, a sharp decrease in the amount of calcium in skeletal tissues is possible.

Consensus Conference National Institute Health has determined the standards calcium for basic age groups.

• 700 - 800 mg per day from one to ten years of age
• 900 - 1000 mg/day for women and male body for the period of active hormone production and for women taking the hormone estrogen after menopause
• 1100 - 1200 mg/day adolescence and for youth up to 23-24 years old.
• 1400 - 1500 mg/day for women not taking estrogen after menopause.
• 1100 mg - 1500 mg/day for women carrying a child and during breastfeeding.
• 2000 mg - maximum permissible norm calcium intake per day.

The daily calcium value is calculated based on the following figures:

1. 90 mg of calcium is found in half a serving of ice cream.
2. 200 mg of calcium per cheese sandwich.
3. 300 mg of calcium is found in a glass of milk.
4. 450 mg of calcium is found in 200 grams of yogurt.
5. 1300 mg of calcium is found in 1 cup of cottage cheese.

When we monitored the diet of Ukrainian women, calculations showed that a woman receives less than 500 ml of calcium per day, that is, three times less than the norm. To increase the amount of calcium entering the body, it is necessary to diversify the diet with milk, cottage cheese and yogurt, as well as consuming food additives With calcium, you can achieve additional intake into the body. Food products fortified with calcium have proven themselves well.

Recent discoveries by scientists in the field of calcium absorption indicate that the best drug named calcium from natural sea pearls. In addition to 40 percent calcium, pearls contain zinc, magnesium, iron, molybdenum and many other useful trace elements.

Thanks to new biotechnologies, a new generation drug based on natural

pearls, systemic gel calcium with lecithin and olive oil - "GOLDEN PEARL". Soft gel capsules GOLDEN PEARL are made on the basis of natural pearls, main value which is high in calcium. Calcium - important element for the formation of bones and teeth. In addition, calcium regulates permeability cell membranes and is responsible for penetration nutrients inside the cell. It is involved in the regulation of excitability nerve tissue and muscle contractility, is necessary for blood clotting, activates a number of enzymes and hormones. Calcium is of particular importance for older people, for women during pregnancy, breastfeeding and menopause, as well as for smokers. For children calcium necessary for intensive growth and development of bone tissue. To produce these capsules, a patented enzymatic hydrolysis technology is used - it allows inorganic pearl compounds to be converted into a bioavailable complex. Note that the capsules contain olive oil, which contains vitamin D, which is necessary for the complete absorption of calcium in the body. RECOMMENDATIONS FOR USE: Replenishes calcium deficiency, especially recommended for children, elderly people and women during pregnancy and breastfeeding.

Strengthens bone tissue, teeth and nails, improves hair condition.

Accelerates formation bone structure after fractures and other injuries, effective for the prevention and treatment of osteoporosis.

Participates in the regulation of blood clotting and prevents the development of vascular thrombosis.

Helps remove salts from the body heavy metals and radionuclides, reduces the risk of kidney stones.

Necessary for acid regulation alkaline balance in the body, antioxidant.

It has a beneficial effect on the central nervous system and increases resistance to stress.

According to the conclusion of the Research Institute of Pharmacology, GOLDEN PEARL capsules are the best calcium preparation in Ukraine, and one of the best on the world market. Thanks to the patented enzymatic hydrolysis technology, systemic gel calcium from natural pearls based on active oxygen is absorbed by 98 percent. The structure of the gel shell has a cellular shape, which allows active substance absorbed in portions over three and a half hours per small intestine. The shell also contains plant collagen. MANUFACTURER: Under the control of TM McASTER, the company for the development and manufacture of health products RONGSHENG BAIHE, RONGSHENG, China

1 capsule contains 1100 mg, there are 100 capsules in a package.

Calcium (Ca) is a macronutrient (found in the body in sufficient quantities) large quantities), therefore it is extremely important to eat foods containing calcium. A deficiency of this element causes metabolic problems, various diseases (osteoporosis, for example), and can cause allergic reactions.

Since calcium is a macronutrient, its importance in the body is diverse. It performs several vital functions, so its role can hardly be overestimated:

It is especially important for children and pregnant women to consume enough of this macronutrient because it is necessary for the growth of the skeletal system.

The body of pregnant women has a double burden: it ensures its own vital functions and is responsible for the development of the fetus, which later pregnancy grows rapidly and therefore needs a large amount of Ca.

If a woman neglects proper nutrition, she risks upsetting the calcium balance in her body, because the fetus will consume everything it needs.

How much calcium should you consume in food (daily value)

The average 70kg person has 1,700 grams of calcium in their body and needs to be replenished regularly. An adult should consume about 1000-1200 mg per day. Children of different age groups should eat next quantity Ca per day:

• 1–3 years – 800 mg;
• 4–6 years – 900–1000 mg;
• 7–10 years – 1100 mg;
• 11–17 years – 1200 mg.

Large amounts should be consumed by pregnant and lactating women (about 2000 mg/day), athletes, people with identified calcium deficiency, as well as those with cardiovascular disorders and those working in hazardous industries (it’s not for nothing that they give milk “for being harmful”).

It is also worth remembering that not all foods contain Ca. accessible form, and only 10-40% of the consumed volume of Ca is absorbed. Cereals, spinach, sorrel, due to the substances they contain, reduce the absorption of calcium (form insoluble compounds with it).

What foods contain calcium?

Everyone knows that there is a lot of calcium in dairy products, but this is far from full list. Vegetables, nuts, and other seeds are often no less rich in macronutrients. Below is a table with the approximate Ca content of various products.

Product name	Calcium content in 100 g of product, mg	Percentage of daily value, %
Cheeses	760-1005	63-84
Sesame	780	65
Basil	370	31
Cashew	290	24
Almonds, pine nuts	250	23
Parsley	245	20
White cabbage	210	18
Watercress	180	15
Chickpeas	193	16
Hazelnut	170-200	14-15
Pink salmon	185	15
Garlic	180	15
Cottage cheese, dried apricots	160-164	13
Beans	150	13
Chicken yolk	136	11
Goat milk	134	11
Fermented milk products, pistachios	122-126	10
Cow's milk	100-120	8-10
Dill	126	10
Oatmeal	117	10
Broccoli	105	9
Beans, sunflower seeds	100	8
Olive	96	8
Walnuts	90	8
Green onions	86	7
Peanut	60	5
Carrots, cucumbers, potatoes, lettuce, tomatoes	6-37	0,5-3

As can be seen from the table, greatest number Calcium is found in the following foods:

• cheeses;
• nuts, other seeds (sesame, cashews, almonds, pine nuts, chickpea);
• greens (basil, parsley, dill, watercress);
• white cabbage;
• pink salmon;
• garlic;
• cottage cheese;
• dried apricots.

The metabolism of calcium in the body depends on elements such as phosphorus and potassium. Together with phosphorus, for example, Ca is the basis of all bone tissue. Potassium prevents calcium from being excreted in the urine. Therefore, it is also important to know which products contain at least a couple of elements.

List of products that contain potassium and calcium:

• potato;
• tomatoes (especially sun-dried or in the form of tomato paste);
• beans;
• dried apricots;
• spinach;
• pumpkin (or its seeds);

Where is the most calcium and phosphorus found:

• fish (sardine, tuna, mackerel);
• cottage cheese.

The combined consumption of Ca and iron in food leads to a low degree of absorption of both elements. Therefore, it is worth separating meals that contain large quantities of iron and calcium.

How to help absorb calcium

First of all, as already noted, you should not eat calcium-containing dishes together with foods that interfere with its absorption. But it's not the only way. There are also minerals and vitamins that contribute to more full absorption Ca:

• magnesium;
• zinc;
• vitamin D

Therefore, it is necessary to include foods rich in vitamin D, magnesium, and zinc in your diet.

It is easy to notice that zinc, magnesium, calcium, vitamin D, phosphorus and potassium are often found in the same vegetables, nuts, meats, and fish. Nature itself took care of human health.

Signs and consequences of calcium deficiency/excess in the body

“Everything is poison, and nothing is without poison; just one dose makes it invisible.” In one form or another, these words of Paracelsus are familiar to many. Calcium is no exception.

The following signs indicate a deficiency of this macronutrient (hypocalcemia):

• muscle cramps;
• growth retardation (in children);
• brittle nails and hair;
• allergic rashes (when eating foods common to humans);
• joint pain;
• drowsiness.

In the absence timely treatment this may cause malfunction cardiovascular system, high blood pressure, the development of other diseases (osteoporosis), tooth damage, toxicosis during pregnancy.

The following symptoms are observed with hypercalcemia:

• increased thirst;
• weakness;
• vomiting, nausea;
• constipation;
• lack of appetite;
• impaired kidney function (nitrogen compounds are not excreted).

If measures are not taken in time, calcium may be deposited in internal organs, causing the formation of stones, disrupt intestinal permeability until it is reduced to zero, lead to dehydration, and poisoning of the body with nitrogenous compounds.

Eliminating calcium deficiency with eggshells

Calcium is contained in large quantities in eggshells, which is important - it has an accessible form for absorption. Therefore, this folk method of combating macronutrient deficiency has been used for quite a long time and is very popular. But it has some disadvantages.

Among the arguments against treatment in this way: the likelihood of injuring the esophagus by insufficiently crushed parts of the shell, the possibility of contracting salmonellosis. Nevertheless, even some doctors note that this method has the right to life. Crushed shells can also be sprinkled on wounds to stop bleeding.

U this method There are also contraindications:

• gastritis and ulcers of the stomach, duodenum;
• cholelithiasis and urolithiasis;
• hypovitaminosis of vitamin D;
• heart and vascular diseases;
• poor permeability of the digestive system.

It is also worth noting that this is far from the only opportunity to replenish Ca reserves in the body: these include rational nutrition with the inclusion of macronutrient-containing products, taking industrial preparations with the addition of calcium.

It is also important that you can start using the method only when the doctor has established a real deficiency in the patient, otherwise you can bring your body to hypercalcemia. And it is no better than hypocalcemia (it’s worth remembering the words of Paracelsus again).

If someone decides to try the method, they should approach the matter responsibly and properly prepare the shell.

Before grinding, it must be washed well or thermally treated with any in a convenient way(dry in the oven, in a frying pan at a temperature of about 50 degrees Celsius).

It is best to rinse with a light soda solution.

Afterwards you need to separate the inner film, grind the shell (experts agree that it is better not to boiled eggs) in a mortar or coffee grinder (preferably with glass elements for grinding). Store the finished powder in a glass jar with a tightly closed lid to prevent it from getting damp.

You need to take the shell according to the following scheme: three times a day before meals. To prevent deficiency - about 1.5-2 months, with identified hypocalcemia - 3-4 months. It is important to never forget about moderation.

When taken directly, the shell, since it is a bulk product, is diluted with an equal amount of lemon or apple juice. The recommended single dose is 1 teaspoon of shell (hence diluted with the same volume of juice). You can use eggshells from the eggs of any bird: chicken, duck, quail, goose, turkey.

Conclusion

Calcium is an extremely important macronutrient for the human body. Therefore, it is important to eat enough foods that contain it. In addition, based on everything said above, the following conclusions can be drawn.

1. Daily norm for adults - 1200 mg, for children - 800-1200 mg. Pregnant women, people with hypocalcemia and those working in hazardous industries should consume more calcium;
2. To replenish calcium in the body, it is necessary to include foods rich in calcium in the diet: dairy products, nuts and seeds, fish, eggs, herbs, vegetables;
3. The following macro- and microelements influence calcium metabolism in one way or another: magnesium, zinc, phosphorus, potassium. To absorb calcium, you need vitamin D. Many dishes contain all or two or three elements;
4. There are foods that reduce or make it impossible to absorb macronutrients: spinach, tea, sorrel, cereals;
5. The body absorbs 10-40% of incoming calcium. Not all Ca have a form accessible to the body;
6. Lack and excess of calcium are equally harmful. It is necessary to take measures to restore its balance to normal;
7. Treatment of its deficiency eggshell improves the situation with proper preparation drug. It has a number of contraindications, so it is better to consult a doctor first.

Calcium, of course, is not the only one necessary element in the body, there are many others. But they are all connected by metabolism, so to maintain normal Ca levels, you should also consume other minerals, as well as vitamins and organic compounds. Main secret How to do it simply - healthy eating.

A little additional information You can learn about calcium from the following video.

Calcium, Calcium, Ca is chemical element, which is located in group II of the periodic table under No. 20. It is a light silver-white metal. The element owes its name to the English chemist G. Davy, who in 1808 first obtained the metal from wet slaked lime using electrolysis - “calcium” comes from the Latin. "calx" ( genitive“calcis”) – “lime”, “soft stone”.

Calcium is one of the most common elements on our planet. So, among the minerals earth's crust, it ranks fifth in frequency of detection. IN large quantities found in nature: rocks and clay rocks are formed from its salts, calcium can be found in the water of rivers and seas, and it is also an essential component of plant and animal organisms.

In everyday life, the element surrounds a person all the time. Most of the various building materials– cement, brick, concrete, lime, glass – contain Calcium. In addition, there is quite a lot of it in the person himself.

An adult body contains at least 1 kg of calcium.

The role of calcium in the human body

Calcium is probably known to everyone. It often appears in advertisements for various medications or food products. It was thanks to advertising that the role of calcium in supporting the normal condition of teeth and bone tissue became most famous. But few people know that calcium is also important for other systems of the human body. So, first things first.

Teeth and bones

Availability required quantity Calcium directly affects the proper development of bones and the formation of teeth. This is especially true for infants, children and adolescents. The element is also necessary for adults - it maintains the strength of bones, so that they remain strong throughout life. Pregnant women are a separate category of adults for whom the presence of calcium is extremely important. This is due to the fact that during pregnancy the mother’s body provides the fetus with all the elements necessary for development, which includes calcium.

Heart and muscular system

Maintaining heart health is another important roles calcium. Regular intake of calcium in the correct amount helps normal operation heart, since it is involved in regulating the heartbeat. In addition to the heart, calcium is also needed for muscular system– it helps the muscles move smoothly and correctly.

Nervous system

Not the least important role is played by calcium in supporting nervous system. The element nourishes nerve fibers, improves their conductivity, which ultimately has a positive effect on the speed of impulses between nerve cells.

Cholesterol

There are ones that are always present in the body - “good” and “bad”. Calcium is one of the elements involved in reducing levels bad cholesterol, the excess of which leads to various diseases heart, blood vessels and other organs.

Daily Calcium Value for Children, Teens and Adults

The daily calcium intake is directly related to a person’s age. It is also important that calcium enters the body along with phosphorus in a ratio of one to five. Optimal daily doses of calcium for various categories of the population depending on their age:

Children

• Up to 3 years – 600 mg.
• From 4 to 10 years – 800 mg.
• From 10 to 13 years – 1000 mg.
• From 13 to 16 years – 1200 mg.
• Over 16 years old – 1000 mg.

Women

• During pregnancy and breastfeeding – 1500-2000 mg.

Men

• Adults (over 16 years old) – 800-1200 mg.

Lack of calcium in the body, symptoms

In order to notice a lack of calcium, it is necessary to carefully monitor the condition of the body. The consequences of mineral deficiency are difficult to determine early stages: Sometimes months and years pass before they become obvious.

The first symptoms of calcium deficiency appear in the nervous system. Increased tension, irritability and anxiety may be noted. Also, a lack of the mineral provokes increased fatigue.

Insufficient calcium leads to decreased skin elasticity, causing it to become dry. Hair loses color and becomes more brittle - the same applies to nails. Teeth are especially affected: various enamel defects and caries can primarily indicate a lack of calcium in the body.

As for the muscular system, it may experience a feeling of numbness and spasms. Trembling in the limbs, as well as the occurrence of night muscle cramps - obvious signs lack of calcium.

As for children, the lack of a mineral sometimes manifests itself in the desire to eat chalk or dirt. In the later stages, a lack of calcium often leads to poor posture and the development of flat feet.

Diseases associated with calcium deficiency

Most often, calcium deficiency appears after thirty years of age. If you ignore the lack of a mineral, then at a minimum, your health condition will worsen, and at maximum, you will experience serious illnesses, and even life expectancy will decrease.

Important! Normal absorption of the mineral occurs with the participation of vitamin D, produced in human body under the influence sunlight!

This is of particular importance for people who, due to the nature of their work, are always in enclosed spaces and are practically deprived of sunlight. A lack of vitamin leads to the fact that calcium absorption is much worse and health is at great risk.

A lack of calcium can cause the following problems:

• growth retardation in children;
• rickets;
• curvature of bones, scoliosis;
• allergy;
• blood clotting disorder;
• kidney stone disease;
• capillary fragility.

People whose bodies are constantly lacking calcium suffer from uncontrollable muscle contractions, bleeding gums and dental problems. They also cope much worse with physical and mental stress.

In some cases, calcium deficiency provokes the appearance of such serious pathologies as osteomalacia And osteoporosis. These diseases cause bones to soften, making them more fragile and unable to withstand stress. If calcium deficiency is not corrected, the risk of diseases becoming incurable increases.

Multiple sclerosis– incurable neurological disease– develops in cases where the body suffers from a lack of calcium from the age of 15. As a rule, the disease manifests itself after 40 years, but especially acute deficiency calcium appears earlier.

Excess calcium and related problems

Excess calcium ( hypercalcemia) arises from various reasons. This leads not only excessive use products containing calcium, but also the presence of certain diseases:

1. Hyperparathyroidism is a pathology that manifests itself in increased production of parathyroid hormone by the parathyroid glands. Most often, this disease occurs in women between 25 and 50 years old. The disease often proceeds without any external manifestations and is detected only during a medical examination.
2. Cancers of the lungs, kidneys, ovaries.
3. In addition, excess calcium may occur after radiation therapy neck and shoulders, and also due to the presence of excessive amounts of vitamin D in the body.

Older people and women are most susceptible to hypercalcemia.

Symptoms of calcium excess:

• general weakness
• loss of appetite
• increased feeling of thirst
• nausea and vomiting
• convulsions
• pain in the lower abdomen
• constipation

Excess calcium in acute form leads to disruption of brain function, excess urine production, increased blood clotting, and deterioration in the absorption of zinc by bone tissue.

How to replenish the body with calcium?

In order to restore calcium reserves in the body, you can use various methods. For example, there is special drugs, which contain calcium. They are divided into three groups.

1. Single drugs– products that contain only calcium salt. Often, calcium carbonate is used to make them, which consists of 40% of the element itself. Somewhat less commonly used are calcium citrate, lactate and gluconate, containing 21%, 13% and 9% of the mineral, respectively.

2. Combination drugs – products containing vitamin D, calcium salt and other elements. Advantage similar drugs is that they replenish not only calcium reserves, but also provide the body with vitamin D, which has great value in the process of calcium and phosphorus metabolism, and also supports normal condition and formation of bone structures.

3. Multivitamin preparations- complex products containing many vitamins and minerals necessary to maintain normal functions the body of pregnant women.

Folk remedies

Besides medical supplies calcium replenishment, there are also traditional methods . One of the most famous is the product obtained from the shells of chicken or quail eggs. To make it, the shells are washed well, dried and crushed to powder. After this you should add a little lemon juice. Typically, such a course lasts two weeks, but in some cases it can last for several months.

Among medicinal herbs saturated with calcium, the following can be noted:

• Nettle – 713 mg/100 g
• Forest mallow – 505 mg/100 g
• Great plantain – 412 mg/100 g
• Ivy budra – 289 mg/100 g

Six rules for maintaining normal calcium levels

1. Naturally, you should first provide the body with a sufficient amount of calcium. This is especially true for people who are prone to osteoporosis. It is extremely important to eat foods that contain calcium and avoid fasting.
2. Make sure that in addition to calcium, the body also receives enough vitamin D. It is present in some foods, such as fish, and is also produced by the body during intake sunbathing. It is enough to spend 10 minutes in the sun for the daily portion of this vitamin to be synthesized.
3. Drink alcohol in moderation or abstain from it altogether. Alcohol disrupts the metabolism of vitamin D in the liver, resulting in much poorer calcium absorption.
4. Stop smoking, which leads to serious bone loss.
5. Limit on strong coffee. Coffee removes calcium from the body, so this drink should be consumed in moderation.
6. News active image life. Sports activities – great way protect yourself from calcium deficiency. As a result of regular exercise, the condition of bone tissue improves and the calcium balance in the body returns to normal.

Calcium rich foods

Let's look at which foods contain calcium in large and medium amounts. Dairy products are rightfully considered rich sources of calcium. They contain the mineral in an easily digestible form, and milk sugar, also known as lactose, is converted into lactic acid during digestion and in this form improves the absorption of calcium.

However, the natural cow's milk contains only 120 mg of calcium per 100 g of product, while, for example, milk powder or feta cheese contains much more calcium - 1000 and 530 mg, respectively.

When replenishing calcium deficiency with dairy products, it is necessary to remember that the less fat in such a product, the more calcium it contains. Hard cheeses are considered the leaders in this regard - they contain up to 1300 mg of the element per 100 g of product.

Calcium is present in all varieties of cabbage and spinach. Nuts are also largely composed of calcium. Among nuts, the highest amount of calcium is found in almonds and Brazil nuts.

It is noteworthy that seeds such as sesame and poppy also contain calcium, and in decent quantities. They are considered record holders among calcium-rich foods: the first contains 975 mg, and the second – up to 1500 mg.

Whole grain wheat flour is also rich in calcium. Close to 900 mg of microelement is contained in wheat bran. But it should be taken into account that finely ground flour, as well as flour premium grades contains no calcium at all.

Soybeans and products derived from them also contain calcium. In addition, there is a lot of it in herbs such as parsley, mustard leaves, dill and basil. Parsley contains more calcium than milk - 245 mg.

For lovers of baked goods and various sweets, it is useful to know that about 170 mg of calcium is contained in molasses. Using it instead of sugar, you can make baked goods not only tasty, but also healthy.

Calcium in food. Table No. 1

№	Product	Calcium (Ca) mg/100 g
01	Poppy	1450
02	Parmesan type cheese	1300
03	Skimmed milk powder	1155
04	Whole milk powder	1000
05	Cheese type "Russian"	1000
06	Sesame seed	875
07	Nettle	713
08	Dry cream	700
09	Brynza	530
10	Goat cheese	500

Calcium in food. Table No. 2

№	Product	Calcium (Ca) mg/100 g
01	Processed cheese	450
02	Sesame halva	425
03	Sardines in oil	420
04	Basil	370
05	Condensed milk (with/without sugar)	307 / 282
06	White chocolate	280
07	Almond	265
08	Parsley	245
09	Mackerel (canned)	241
10	Hazelnut	225
11	Egg powder	193
12	Watercress	190
13	Dried white mushrooms	184
14	Sheep milk	178
15	Hazelnut	170
16	Dill	170
17	Dried apricots	150
18	Goat milk	143
19	Ice cream	140
20	Pistachios	135
21	Cottage cheese	125
22	Dried apricots	120
23	Cow's milk	120
24	Yogurt, full-fat kefir	120
25	Acidophilus	120
26	Curdled milk	118
27	Sunflower seeds	115
28	Spinach	106
29	Dried dates	100
30	Crab meat	100

Products containing calcium in amounts less than 100 mg/100 g

What foods contain even less calcium than those presented in the second table? Here are some of them:

• walnuts and shrimp: 95 mg;
• sour cream and cream: 85, 90 mg, respectively;
• boiled white beans: 90 mg;
• oat flakes, herring, carp: 50 mg;
• chicken and veal ≈ 27 mg;
• chicken and rabbit meat ≈ 15 mg;
• pork, lamb, beef: 8, 9, 10 mg respectively.

Hello everyone, Olga Ryshkova is with you. What is calcium needed for? First of all, it is necessary for the construction and maintenance of bone tissue. Almost 99% of it in the body is found in the bones. A small amount is necessary for healthy heart function, muscle contraction, blood clotting, nerve impulse transmission, work hormonal system, building teeth.

Bones act as a calcium bank. If you do not get enough of this trace element from your diet, the body will remove it from your “bone bank” for use in other organs and systems.

If your body takes out more calcium than it takes in from your diet, bone density (strength) will gradually decline and you may be at risk of developing osteoporosis. How much calcium does a person need per day? Below are the averages daily norms, they are influenced not only by gender and age, but also by height. Recommendations International Center osteoporosis.

Daily calcium intake for children and adolescents.

Daily calcium intake for women.

Daily value for men

How much calcium does a pregnant woman need per day?

How much calcium does a nursing mother need per day?

There is a lot of conflicting information on the Internet about its content in food. I took the data from the website of the International Osteoporosis Center, it is the most truthful. Please note that the microelement level in any most reliable tables will always be averaged, because it depends on the production method, recipe and brand.

The table shows products with both high and low high content calcium, meet everyone.

Product	Ca mg per 100 g
Skim milk	122
Medium fat milk	120
Whole cow's milk	118
Sheep milk	190
Natural yogurt	138
Yogurt with pieces of fruit	113
Condensed milk	285
Hard cheese (cheddar, parmesan, gouda)	800
Soft cheese like Camembert	400
Soy cheese tofu	105
Cottage cheese	70
Ice cream	124
Red meat	6
Chicken meat	14
Fresh fish (cod, herring, trout)	17
Canned tuna	28
Canned sardines	400
Shrimps	30
Dry lentils	50
Dry peas	124
White beans	165
Red beans	116
Boiled white rice	2
Boiled potatoes	6
White bread	15
Whole grain bread	30
Orange	40
Apple	5
Apricot	16
Raisins (dried grapes)	78
Leaf lettuce	38
White cabbage	64
Broccoli	93
Watercress	157
Rhubarb	86
Carrot	30
Tomatoes	9
Almond	250
Walnuts	93
Sesame seeds	1470
Dried figs	200
Dried apricots	71
Parsley	240
Celery	44

Good to know.

Each volume listed below contains 300 mg calcium

• 250 ml (1 glass) milk
• 200 ml yogurt
• 120 g almonds
• 100 g canned pink salmon without oil (with bones)
• 60 g canned sardines without oil (with bones)
• 30 g parmesan cheese
• 40 g cheddar and gouda cheese
• 35 g edam cheese
• 330 g broccoli
• 6 oranges
• 150 g dried figs
• 400 g dried apricots (dried fruits)
• 180 g white beans (dry weight)

How to increase your micronutrient intake?

• Distribute food from him high content 3-5 doses per day, so it is better absorbed.
• Dairy products contain a lot of this trace element in a form that is easily digestible.
• Low-fat foods contain more calcium than fatty foods.
• Eat canned fish with bones, choose sardines.
• Dress your salads low-fat yogurt, not mayonnaise.
• Add leafy greens to your diet, but not sour ones.
• Treat yourself not to sweets and cakes, but to oranges, dried figs, raisins and almonds
• Do not forget that there is more of it in white beans than in red beans and peas, and that there is almost no of it in meat, little in bran bread, white bread, beets, carrots, tomatoes, cucumbers, potatoes, and cereals.

Diseases, conditions and foods that remove calcium from the body.

If you get more of this microelement from food than you need, daily requirement your age, the excess will not be absorbed and will be excreted from the body, this is normal. But there are factors that can lead to abnormally low absorption. These include:

• Low vitamin D levels
• Caffeine (coffee) and alcohol in large quantities.

• Foods high in fiber (phytates) (e.g. oatmeal and bran) and oxalates (e.g. spinach, rhubarb)
• Some diseases (celiac disease, kidney pathology)
• Some medicines(eg prednisolone)

For osteoporosis, if calcium intake from food is insufficient, supplements in the form of tablets in the amount of 500-600 mg per day are recommended, if necessary (in autumn-winter) in combination with vitamin D. They are safe and effective. Take medications and treat osteoporosis only as directed by your doctor.

Healthy teeth strong bones And good hair– Calcium is needed for all this. Getting it from food is half the battle; the main thing is to help it be absorbed and make it work.

Keep track of your balance

Calcium alone is not absorbed in the best possible way. A balance with magnesium and phosphorus is necessary. If these minerals are deficient (and almost all city dwellers are deficient), the calcium you eat will be useless. Moreover, with magnesium deficiency, calcium is not only not absorbed, but is intensively excreted.

Your actions. Eat cottage cheese as often as possible: it contains calcium and phosphorus in optimal proportions, as well as enough magnesium. An alternative to cottage cheese is eggs, fresh herbs and some types of fish (for example, horse mackerel).

Another option is legumes. Pea soup, salads with beans, and tofu contain calcium, magnesium and phosphorus in excellent proportions. Cocoa and whole grain bread are also rich in magnesium.

Choose products

In milk and its derivatives, calcium is found in the form of lactate, which is easily digestible and almost all of it goes to its intended destination. Citrate and similar calcium compounds from broccoli, kale, leafy greens (except spinach), almonds, turnips, and fish are absorbed slightly worse (70–80%). There is a lot of calcium in easily digestible form in sesame: 100 g is the daily requirement of this useful element for adults.

Your actions. Doesn't have to be sesame seeds handfuls. It is enough to drink 1 tbsp every morning. L. Sesame oil on an empty stomach. An excellent “calcium lunch” is a salad of leafy greens and broccoli, dressed with cottage cheese or sour cream and sprinkled with sesame seeds. And for dessert - calcium-rich almonds and figs.

Minimize losses

Avoid foods that increase calcium loss. Primarily it is salt, caffeine and fat. Excess phosphates, phytic and oxalic acids prevent calcium from being absorbed - these compounds are found in sorrel, spinach, rhubarb, beets and many others. plant products. You shouldn't give them up completely, but it's better to eat them little by little.

Your actions. 2-3 cups of coffee a day won't hurt, but if you drink more, drink at least half a glass of milk for each additional cup. Eat dried apricots: they are rich in potassium, which stops calcium loss. Avoid margarine, creamy spreads, and canned sauces: the hydrogenated fats in them interfere with calcium absorption.

Be friends with the guides

Supplement your diet with substances that “conduct” calcium inside. First of all, this is vitamin D. It increases the absorption of calcium by 30–40% and normalizes its balance with phosphorus. In fact, it is not just a vitamin, but a prohormone: from it parathyroid glands produce substances responsible for calcium metabolism.

Your actions. Vitamin D is especially rich in liver, eggs, as well as many seafood - shrimp, lobsters, crabs, herring, salmon, sardines, mackerel. In addition, it is synthesized in the body under the influence ultraviolet rays. Therefore, as soon as the weather permits, try to spend 15-20 minutes a day in the sun.

Move more

The less we move, the worse calcium is absorbed: it’s as if the body decides that with a passive lifestyle, strong bones are an unnecessary luxury. Running, walking, and exercises with barbells and dumbbells are especially useful for bone growth. The main thing is without fanaticism.

Your actions. It is quite enough to spend 400-450 kcal per workout - this is a standard strength set in gym plus half an hour on the treadmill. Remember that calcium is lost through sweat, so during active training and frequent visits sauna losses need to be compensated. A glass of low-fat kefir and a handful of almonds are a great post-gym snack.

Take dietary supplements

The easiest way to maintain proper calcium levels is with pharmaceutical drugs. According to the latest recommendations, people over 25 years old need 800 mg of calcium per day, and pregnant, breastfeeding and women over 50 years old need 1200-1500 mg. Plus, American doctors advise taking 100 mg of vitamin B6 every day, as well as 400 mg of magnesium oxide. This will improve your mood and help remove excess liquid.

Your actions. It is better to choose dietary supplements with calcium in chelated form: in it, the mineral is protected from interaction with other elements in the stomach and is therefore better absorbed. Take them during or immediately after meals.

Relieve stress

When stressed, the body begins to intensively produce the hormone cortisol. One of his side effects– deterioration of calcium absorption in the intestines and increased excretion by the kidneys. The more stressed we are, the more calcium we lose and the more fragile we become—in a very real sense.

Your actions. Learn to relax. Until you learn how, during nervous periods, pay special attention good nutrition to compensate for the loss of minerals. In moments of excitement, eat dark chocolate. It contains a lot of antioxidants - vitamins a, c, e, as well as selenium, magnesium, iron, calcium and potassium.

Text: Alla Colina