Despite the popularity of calcium supplements, it is worth remembering that the body's needs can be met through a balanced diet. Contrary to popular belief, calcium is found not only in cottage cheese and other dairy products.
Calcium in plant foods
In an easily digestible form, calcium is found in a variety of legumes. It should be noted that they contain more calcium than milk and cottage cheese. All legumes, without exception, are considered a good source of this trace element, but peas, beans, lentils, beans, green peas and, of course, soy are especially distinguished. The high protein content of legumes makes these crops an excellent foundation for your daily diet.
Much less calcium is found in fruits, vegetables, grains, herbs and berries, but these foods are very high in nutrients and vitamins that make it easier for the body to absorb calcium. The record holder for calcium content among similar products is young nettle, 100 grams contains 713 milligrams of calcium, which is ten times more than coarse flour. In addition to young nettles, be sure to include broccoli, celery, cauliflower, carrots, and citrus fruits in your diet.
Animal products
Of course, speaking of calcium, animal products cannot be ignored. Among all seafood, salmon and sardines are the richest in calcium. Quite a large amount of calcium is found in meat and eggs, in addition, the latter have a lot of vitamins that help to assimilate this trace element.
Cottage cheese is not the only dairy product that contains calcium. There is quite a lot of it in yogurt, milk, kefir, cheese or sour cream. It should be noted that with a lack of calcium in the body, it is better to drink kefir or yogurt than milk, since fermented milk products are better absorbed by the adult body.
As mentioned above, calcium is poorly absorbed by itself. For this process to be more effective, calcium must be combined with ascorbic acid, vitamin D, phosphorus salts or magnesium. Vitamin D is a kind of regulator. It controls the level of phosphorus and calcium in the blood, being responsible for the entry of these elements into the bone tissue. Vitamin D accelerates the healing of fractures and cracks, protects against dental caries, and helps with osteoporosis. It is found in dairy products, fatty fish, egg yolk and butter. In addition, it is synthesized by the body in sunny weather; on clear days, calcium is absorbed much better.
Other vitamins are also needed to saturate the body with calcium. First of all, this concerns vitamins A, C, E and, of course, vitamins of group B. For the most part, these vitamins are present in sufficient quantities in the same foods that contain calcium.
The strength of human bones depends directly on the ratio of magnesium and calcium in the body. If the amount of magnesium in the blood begins to fall, then the body can retain less calcium. Therefore, it is very important to maintain adequate levels of magnesium in the blood. A large amount of this substance is found in nuts, whole grain breads and bran. These foods should be included in your daily diet.
