Calcium is a vital element that is continuously consumed by the body. To maintain its normal level, a person needs to organize a balanced diet. To do this, you need to know what foods contain calcium and include them in your daily diet.
Why does a person need calcium
Calcium salts ensure the normal functioning of the body, participating in the processes of hematopoiesis and blood clotting, strengthening blood vessels and reducing their permeability. This element contributes to the regulation of metabolism. A sufficient amount of calcium in the body is a guarantee of strong bones and joints.
The daily requirement for calcium is approximately 1 g for an adult and about 0.7 g for a child. Of course, a lot depends on weight and height, lifestyle and nutrition.
Calcium takes the most active part in the formation of the human skeleton, tk. ensures the growth of bone tissue. In addition, it promotes the proper metabolism of carbohydrates and the secretion of hormones, and regulates muscle contractions. A deficiency of this element causes a violation of the acid-base balance in the body, and this threatens the most serious problems: disorders of the musculoskeletal system, joint pain, fragility of bones up to a hip fracture, cardiovascular disease, which increases the risk of persistent vasospasm and a decrease in oxygen concentration in the blood. Lack of calcium causes brittle nails and hair loss.
Doctors call the figure - 140, about the same number of diseases that give rise to calcium deficiency in the body. Moreover, all these diseases are associated with one terrible process: if the body is severely lacking calcium, it begins to take it from the bones and teeth, which contain its main reserves. However, doctors immediately make a reservation - you can make up for the deficiency of the element simply by consuming sufficient quantities of foods that are rich in them.
Legumes, seeds, nuts
It is these plant foods, not cottage cheese and milk, that lead the list of "champions" in calcium content, which is presented in them in an easily digestible form. First of all, these are:
- beans;
- peas;
- beans;
- lentils;
- soy;
- poppy;
- almonds;
- sesame.
For the full absorption of calcium, magnesium is needed. Legumes and nuts are good because they have both elements in their composition, which means that both are absorbed completely and in the form necessary for the body.
Vegetables, fruits, berries, cereals and greens
These foods contain less calcium than legumes and nuts, however, they are rich in other trace elements, such as phosphorus, and are rich in vitamins, which allows the body to absorb calcium easily. And since these products are present in the diet of people every day and in considerable quantities, there is confidence that they will contribute to the process. We are talking about wholemeal bread, radishes, broccoli, asparagus, celery, young nettles, turnips, carrots, radishes, citrus fruits. Do not overlook also apples, apricots, strawberries, grapes, peaches, cherries, currants.
Fish, meat, eggs
Sardines and salmon contain a lot of calcium salts. And such small fish as smelt, anchovies, anchovies, it is useful to stew for a longer time, so that later they can be eaten directly with the bones, because they contain the most calcium. It is noticeably less in meat. Eggs are good suppliers of an important micronutrient. In addition, they contain vitamins necessary for the successful absorption of calcium.
Milk and dairy products
Dairy and lactic acid products are real pantries of calcium. For example, hard cheeses contain more than 1000 mg of calcium per 100 g of product (and, for example, pork lard is only 2 mg, rice - 8 mg). But the trouble is that calcium from these products is poorly absorbed by the body, it needs help in the form of vitamins D, C, E and group B, as well as phosphorus and magnesium. If such assistance is organized, then you can daily use cheeses, kefir, cottage cheese, sour cream, yogurt, cream, feta cheese, etc.
