Calcium - one of the most essential chemical elements for the body - is contained in many foods. But in order to saturate the body with calcium with the help of foods, it is necessary to consume not only foods rich in calcium, but together with them those that help its absorption.
Calcium is needed for bones, teeth, normal blood clotting, muscle contraction, hormone production. Lack of calcium slows down growth and leads to osteoporosis. The body needs a lot of calcium. Children under three years of age need 600 mg of this element daily. Children 4 to 10 should get a minimum of 800 mg of calcium per day. Children aged 10 to 13 and adults need 1000 mg of calcium, and adolescents between 13 and 16 years old need 1200 mg. For pregnant and lactating women, the daily calcium intake is increased to 2000 mg. What foods help you get calcium naturally.
Calcium and plant foods
Contrary to popular belief, most of the calcium is not found in animal products. It is believed that milk contains the maximum amount of calcium, but 100 g of milk contains only 120 mg of this element. Some plant foods are far superior to animals in terms of calcium. These are poppy seeds - 1500 mg (hereinafter, the calcium content in 100 g of the product), sesame seeds - 800 mg, almonds - 250 mg, legumes - 200 mg.
Young nettle contains a lot of calcium - 713 mg, rose hips - 257 mg and watercress - 214 mg.
Vegetables and cereals are not rich in calcium - the maximum amount is contained in 100 g of bran whole grain bread - 50 mg.
Calcium and animal products
Whey is the leader among dairy products in terms of calcium. Therefore, cottage cheese made from whole milk is not as active a calcium supplier as it is thought to be. In 100 g of calcium curd, only 80 mg. But since calcium chloride is added to the store cottage cheese during its production (for quick curdling), it is richer in calcium than homemade cottage cheese from the bazaar. The same is true for hard cheeses.
There is little calcium in meat products and fish. In mammals and birds, calcium is not found in meat, but in blood plasma. And with the consumption of 100 g of meat, only 50 mg of calcium comes into our body. The only exception is sardine. They contain 300 mg calcium per 100 g.
Bioavailability issue
But in addition to the amount of calcium in the product, there is the problem of its bioavailability, that is, assimilation by the body. Foods that are high in calcium should be eaten with foods that contain vitamin D. It is found in dairy products, butter, fatty fish, and egg yolk. This is why dairy products are better suited to successfully replenishing calcium stores in the body than poppy seeds or sesame seeds. Also assimilation of calcium helps ascorbic acid, the main source of which are fruits and vegetables.
