Products containing calcium in large quantities: table


If you regularly use products containing calcium in large quantities, you can strengthen bones and teeth, improve the condition of the hair. All organs of the human body need this element. However, much of it is part of the blood and bones. To overestimate the role of calcium for the human body is almost impossible. Its deficiency in the child up to a year prevents the timely overgrowth of the Fontanelle, and a natural decrease in the number of micronutrient with age becomes the cause of bone fragility in the elderly. We can say that to make up for the lack of calcium is required throughout a person's life.

Note! Calcium (from lat. Calcium) – element of the periodic table. It has a soft consistency, silvery-white color, belongs to the group of metals.

The Role of calcium in the body

To adequately assess the value of calcium, it is necessary to consider its effect on each organ separately.

Teeth and bones

Due To the calcium content, the bones remain firm and resistant to mechanical stress. Especially its level in the body is important for the child and teenager, which is the formation of all organs and systems. However, in adulthood calcium plays a major role. It is most important to maintain its level during pregnancy, because during this period the trace element is required for the formation of the child in the womb.

Muscles and heart

Maintenance of the heart is an important function of calcium in the human body. It helps to normalize the heart rate and reduces blood pressure, which is especially necessary for people prone to hypertension. In addition, this mineral is part of the muscles and provides people with smooth movements.

Nervous system

Feeding the CNS, calcium participates in the transmission of nerve impulses. If there is a deficit, the body begins to spend the reserves present in the bones, which leads to their fragility and fragility.

In addition To restoring the above systems, calcium lowers cholesterol in the blood, which helps prevent the formation of cholesterol plaques.

List of products with calcium

The Main source of calcium serves milk and products, elaborate on his basis of. Particularly appreciated for its content of the cheese, which is definitely recommended to enter into the menu of each child. But in fact, in cottage cheese calcium is not so much, when compared with green plants.

List of products containing calcium, presented below:

  • dairy products – tasty and to the same a useful source of calcium and animal protein;
  • seafood and fish – especially a lot of trace mineral in oily fish, the predominant mineral in the sardine;
  • legumes – white beans differs not too high bones of calcium, if compare with red, but assimilated organism better;
  • greens and vegetables – these products are rich in vitamins and valuable substances, including calcium, they contribute to the restoration of the intestine and help to lose weight;
  • nuts and seeds – the maximum calcium content is noted in sesame seeds and poppy seeds, but all types of nuts also include an element in their composition;
  • berries and fruits – many calcium contains in apples, grapes, gooseberries and other berries and fruits;
  • cereals – are low in calcium, but some manufacturers further enrich their products this microelement;
  • meat – consists of large numbers of protein, but also has a bit calcium;
  • eggs – rich in calcium, the maximum amount observed in the shell;
  • molasses is a viscous mass with a high calcium content.

To make up For the lack of calcium is quite simple, if you enter in the menu food with its content. And the diet can be varied.

Products table with calcium content

The List of products containing calcium is presented in the table.

Product, 100 g

Amount of calcium, mg

Poppy seed

1450

Cheese Parmesan

1350

Hard cheese

750-1100

Cream in dry form

1000

Nettle leaves

713

Fused cheese

520

Sardines Atlantic

380

Basil

370

Cashew nuts

290

Fruits briar

257

Almonds

254

Linseed

250

Pine nuts

250

Dairy chocolate

240

Parsley leaves

210

White Cabbage

200

Meat salmon

200

Beans

194

Turnip leaves

190

White mushroom

187

Garlic

181

Watercress salad

180

Dried Apricots

170

Fig

162

Coffee in grains

147

Ice cream

140

Wheat grain bread

138

Spinach

136

Pistachios

130

Kefir

125

Milk

120

Yogurt

120

Walnut nuts

120

Cottage Cheese

120

Crab meat

100

Sunflower Seeds

100

Green bow

92

Peas

90

Raisins

80

Barley croup

80

Peanuts

70

Celery

70

Salad

67

Cereal oatmeal

64

Pumpkin Seeds

60

Egg

55

Cocoa in the form of powder

55

Carrot

51

Carp

50

Raspberry

40

Grapefruit, orange

34

Peach, apricot

28

Caviar

22

Trout

18

Potatoes

14

Juice from fruit

7

Honey

6

Guided by the data table, you can make the diet so that it contained a lot of food containing calcium. The maximum mineral will be obtained from poppy seeds. Cheese is also high in calcium. A small amount of the item is present in honey, so people who are prone to allergies, it makes no sense to risk.

Daily value

Daily calcium intake varies according to age category:

  • for children required per day from 0.3 to 0.8 mg calcium;
  • the adult body requires 0.8 to 1.3 mg of the element;

It is Important to understand that not every kind of calcium that can be absorbed in the human body. Since this mineral is not soluble in water, most of it remains unchanged even after entering the digestive system and going through the process of digestion.

Natural sources of calcium are considered food. But if you get the required amount of the element from them does not work, you have to take calcium in the form of tablets.

Types of calcium and its digestibility

There are several types of calcium, each of which has a different degree of assimilation:

  • chloride Sa – usually it is used for intravenous administration, in the digestive system has an irritating effect, so in the form of tablets is not made;
  • carbonate Sa – is present in natural sources, its a lot of egg shells, and oyster shells, limestone, is absorbed mainly in the digestive system, the blood is drawn bad;
  • gluconate Sa – not differs good digestibility;
  • citric acid Sa – of all calcium is better absorbed it all citrate.

When preparing a diet, it is necessary to understand that calcium is absorbed in the body not completely, but in the amount of 20-90%. The exact percentage depends on the specific food. The mineral obtained from dairy products is able to assimilate almost completely. Perhaps it is for this reason that cottage cheese is considered the best source of calcium.

The Degree of digestibility of calcium depends on several factors:

  • poorly absorbed with a large amount of potassium, magnesium, fat in the body (fat deficiency also adversely affects the digestibility of the mineral);
  • well absorbed with vitamins D, C, B.

Note! Make up for lack of calcium in the body – do half the work. It is important to keep it within normal limits. To maintain calcium levels, it is recommended to reduce the consumption of salted food, fatty foods and coffee.

According to the results of studies, a mobile lifestyle helps calcium to be better absorbed in the human body.

Symptoms of calcium deficiency

Since calcium is involved in important processes in the human body, its deficiency causes unpleasant symptoms. With a slight deviation from the norm, caries and General deterioration of the teeth can occur. The most dangerous consequence of calcium deficiency is osteoporosis. This is a disease in which the bones become brittle, and therefore increases the likelihood of fractures.

Note! Statistics show that 25% of men and 34% of women in Russia suffer from osteoporosis.

Deficiency of calcium can there are painful sensations in the muscles and bones, there are convulsions, numbness of the limbs. In severe cases, the lack of this element leads to heart failure, which can not be cured with medication.

Other symptoms of calcium deficiency in the body:

  • atherosclerosis;
  • weakening of immune functions;
  • sugar diabetes;
  • depression;
  • heart rate failures;
  • arthritis;
  • osteochondrosis;
  • poor blood clotting.

Especially dangerous is the lack of this element in childhood. At an early stage of development of the body is the formation of bones. With hypocalcemia, disorders of the nervous system occur, the eye lens changes. In some cases, developing scattered sclerosis.

The Role of calcium during pregnancy

Calcium is involved in fetal formation During pregnancy. If it does not arrive in the required amount with food, it begins to be consumed from the woman's body. As a result, the bones, teeth, hair and nails of the future mother suffer. You may develop anemia, weakness, and other health problems. The same thing happens during breastfeeding.

During pregnancy is required twice as much calcium as usual. The norm of the element for the female body during the period of bearing a child is 1,600 mg per day. After all, he takes an active part in the formation of a new organism.

At this stage, it is desirable, in addition to certain foods, to additionally take calcium in tablets.

Thus, the lack of calcium affects the whole organism. At risk pregnant and lactating women, children, people involved in sports. In the menopause, which usually begins at the age of 55 years, women also often develop hypocalcemia.

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