How much calcium is contained in dairy products. Calcium - what it is found in, in what foods, its role in the body. Which foods contain the most calcium?

In the presence of which more than 300 biochemical reactions occur in the human body.

The mineral plays a primary role in the construction and strengthening of bone tissue, participates in the processes of blood clotting, normalizing the contractility of the myocardium and skeletal muscles, restoring the balance between reactions of excitation and inhibition in the brain, and regulating the activity of certain enzymes.

The compound received its name from the word “Calx”, which means “Lime” in Latin.

Biological role

The total concentration of calcium in the human body is 2 percent of body weight (1000 - 1500 grams), with the main amount (99%) found in bone tissue, nails, enamel and dentin of teeth.

The importance of the macroelement: regulates the pressure of blood, tissue and intercellular fluids (together with sodium, magnesium and potassium); participates in the formation of bone tissue, including teeth and cartilage; supports normal blood clotting by potentiating the transition of prothrombin to thrombin; increases the permeability of membranes for the penetration of hormones and nutrients; potentiates the production of cellular and humoral immunity, as a result of which the body’s resistance to infections improves; maintains skeletal muscle tone; neutralizes the negative effects of lactic and uric acid that accumulate in muscles due to the breakdown of fats and proteins (during physical activity); participates in the mechanisms of transmission of nerve impulses to the brain; normalizes the synthesis of proteins and nucleic acids in smooth muscles; compacts the walls of blood vessels, which leads to a decrease in the release of histamine compounds; stabilizes the acid-base balance in the body; activates the action of enzymes involved in the formation of neurotransmitters.

The normal concentration of calcium in the blood is 2.2 millimoles per liter. Deviations from this indicator indicate a deficiency or excess of the compound in the body. Consider the symptoms indicating the development of hypo or hypercalcemia.

Deficiency and overdose

Calcium is stored in the porous structure of long bones. In case of insufficient intake of the mineral from food, the body “goes” to mobilize the compound from bone tissue, as a result of which demineralization of the pelvic bones, spine and lower extremities occurs.
Signs of calcium deficiency:

• pain in joints, bones, teeth;
• muscle weakness;
• brittle nails;
• increased blood cholesterol levels;
• skin rashes, including eczema;
• rapid pulse;
• muscle spasms;
• convulsions;
• numbness of the limbs;
• the appearance of microcracks in tooth enamel;
• nervousness;
• fatigue;
• hypertension;
• pale face;
• insomnia;
• decreased mental abilities;
• lack of coordination;
• growth retardation, rickets (in children);
• spinal deformity, frequent bone fractures;
• tooth decay;
• allergic reactions;
• decreased blood clotting;
• heavy menstrual flow.

In 80% of cases, hypocalcemia is asymptomatic, which leads to the development of serious pathologies: osteoporosis, kidney stone formation, hypertension, osteochondrosis. To prevent these problems, it is important to identify and eliminate in advance the factors that provoke macronutrient deficiency in the body.

Causes of calcium deficiency:

• lack of foods containing a beneficial compound in the diet;
• impaired absorption of the element in the intestine due to dysbiosis or the absence of the lactase enzyme, which breaks down milk protein;
• excess lead, magnesium, iron, potassium, phosphorus, sodium in the body;
• chronic diseases of the digestive tract (pancreatitis, diabetes mellitus, renal failure, gastric or duodenal ulcers);
• diseases of the thyroid gland, in which the synthesis of the hormone thyrocalcitonin, which controls calcium metabolism, is impaired;
• increased consumption of “bone-forming” nutrients due to stressful situations, smoking, physical activity, pregnancy, breastfeeding;
• excessive consumption of drinks that inhibit the absorption of minerals in the intestines (coffee, alcohol, carbonated water, energy tonics);
• deficiency in the diet, especially when following vegetarianism or a raw food diet;
• long-term use of laxatives and diuretics, which “wash out” the building mineral from the body.

In addition, calcium metabolism is disrupted due to excessive excretion of the compound in the urine (idiopathic hypercalciuria), low absorption of the substance in the intestine (intestinal malabsorption), the formation of kidney stones (calcium nephrolithiasis), hyperfunction of the parathyroid glands, and hypertension.

To eliminate the symptoms of hypocalcemia, you need to enrich your daily diet with calcium-containing products or complex dietary supplements, the main active component of which is the missing macronutrient. When using medications, consult your doctor first.

In the process of drawing up a nutritional plan, keep in mind that daily consumption of more than 2500 milligrams of the mineral against the background of calcium metabolism disorders leads to intense calcification of bones, blood vessels and internal organs, as a result of which persistent hypercalcemia develops.

Symptoms of excess compound in the body:

• thirst;
• nausea;
• vomit;
• loss of appetite;
• weakness;
• frequent urination;
• decreased smooth muscle tone;
• arrhythmia;
• discomfort in the epigastric region;
• increased concentration of calcium in urine and blood;
• angina and bradycardia;
• decreased cognitive function;
• formation of stones in the kidneys and bladder;
• gout.

In some cases, hypercalcemia occurs as a result of hereditary pathologies of the thyroid gland, in particular multiple endocrine neoplasia, and sometimes as a result of malignant neoplasms.

Daily norm

The daily need for calcium directly depends on the age and gender of a person. Moreover, the largest amount of macronutrients is required by a growing body, pregnant and lactating women.

The daily value of calcium is:

• for newborns up to 6 months – 400 milligrams;
• for preschool children (1 – 5 years) – 600 milligrams;
• for schoolchildren under 10 years old – 800 milligrams;
• for children from 10 to 13 years old – 1000 milligrams;
• for teenagers and young people under 24 years old – 1300 – 1500 milligrams;
• for women (from 25 to 55 years) and men (from 25 to 65 years) – 1000 milligrams;
• for women during menopause (from 55 to 85 years old) and older men (from 65 to 85 years old) – 1300 – 1500 milligrams;
• for pregnant and lactating women – 1500 – 2000 milligrams.

The need for calcium increases with:

• intense sports activities;
• profuse sweating;
• taking anabolic steroids;
• hormonal therapy.

Remember, it is important to monitor the amount of calcium consumed daily, since a lack of the mineral can lead to osteoporosis of the bones, and an excess can lead to stone formation in the kidneys and bladder.

Natural springs

Considering that calcium is involved in the formation of bone, connective and nervous tissues, it is important to ensure a regular supply of the macronutrient with food.

Calcium is found in small quantities in cereals, fruits, vegetables, berries, meat and honey. The content of the element in these products varies from 5 to 50 milligrams per 100 grams. Moreover, an excess amount of the first two compounds prevents its complete breakdown.

The optimal ratio of calcium, magnesium and phosphorus in food or dietary supplements is 2: 1: 1. Considering that the mineral “transforms” into a bioavailable form only under the influence of gastric juice, taking it and alkaline substances that neutralize hydrochloric acid, including carbohydrates, leads to to reduce the absorption of the element in the intestines. At the same time, the combined use of the compound with rhubarb, spinach, parsley, cabbage, sorrel, radish and currants potentiates the formation of oxalate kidney stones.

Remember, calcium is well absorbed from dairy products due to the optimal ratio of nutrients and the presence of lactic acid bacteria in such products. Moreover, to increase the bioavailability of the mineral, it is permissible to use healthy fats. However, it is important to take into account that an excess or lack of lipids in the diet prevents the complete absorption of the “bone” substance, since in the first case there are not enough bile acids to break it down, and in the second - fatty acids.

The optimal ratio of calcium to fat per serving of food is 1:100.

Conclusion

Thus, calcium is an essential macronutrient for the human body, which is part of bones, teeth, blood, cellular and tissue fluids. Its best “partners” are phosphorus and vitamin D. In this tandem, the “bone-forming” element supports the health of the bone, cardiovascular, endocrine and nervous systems.

It is better to cover the body’s daily need for calcium through natural foods: fermented milk products, poppy seeds, sesame seeds, cheeses, fish, nuts, and herbs. However, when consuming such food, it is important not to overdo it, since an excess of the mineral in the body leads to its deposition on the walls of blood vessels and internal organs, causing stone formation and disorders of the gastrointestinal tract and cardiovascular system.

When calcium is washed out in large quantities from the bones and body or its absorption is impaired, we speak of osteoporosis.

Osteoporosis is an insidious disease that is characterized by decreased bone density, causing the bones to become brittle and brittle. This problem occurs especially often in postmenopausal women, although men also suffer from osteoporosis.

Basic principles of the diet

The main goal of a diet for osteoporosis is to provide the body with the daily requirement of calcium, which helps strengthen bones. But in addition to calcium, the diet of patients with osteoporosis should include a number of other microelements and vitamins. On the one hand, they are also involved in the formation and strengthening of bones, like calcium, and on the other hand, without them, the full absorption of calcium by the body is impossible.

• children (11-18 years old) – 1200 mg;
• premenopausal women – 800 mg;
• postmenopausal women – 1500 mg;
• men (over 18 years old) – 800 mg.

In addition, other microelements are also needed:

• magnesium – 400-800 mg;
• phosphorus 800-1000 mg;
• copper – 3 mg.

And also vitamins: vitamin D (400 IU), C, A, K, group B and folic acid.

Diet

The diet is normal, 4 times a day. The only rule that applies to all diets is to have breakfast, lunch and dinner at the same time.

Food processing and temperature conditions

There are no restrictions on the cooking of food, as well as on the temperature of the food served.

In order for calcium to be better absorbed in the body, it is necessary to exercise. Physical activity should not be significant; regular exercise in the morning is sufficient.

This amount of proteins does not overload the digestive tract and prevents fermentation, which contributes to the development of pathogenic microflora and the inhibition of normal intestinal bacteria. And if they are deficient, calcium and other microelements will be less absorbed by the body.

Bad habits

It is better to give up smoking and alcohol, especially if you have pre-existing osteoporosis.

Staying outdoors

It is known that under the influence of sunlight, vitamin D is formed in the body. But if tanning is relevant for young people, then sunbathing is contraindicated for older people. It is enough to walk under the dim sun every day for half an hour.

A lot of calcium is found in milk and dairy products, especially sour ones. It should be taken into account that the milk should be low-fat, since fats interfere with the absorption of calcium. It is also recommended to consume cheese daily. However, store-bought cheeses contain large quantities of salt and preservatives, which reduces their value. Therefore, preference should be given to homemade and lightly salted cheeses (for example, Adyghe, Russian, Poshekhonsky).

Vegetables also contain calcium. It is healthy to eat broccoli, carrots, pumpkin, sesame and sesame seeds, lettuce, any greens, green beans and peas, peppers and zucchini.

In addition to foods with calcium, preference should be given to foods that are rich in magnesium. Magnesium helps calcium to be absorbed in the intestines and then into the bones. Magnesium is included not only in bone tissue, but also in tooth enamel. Products enriched with magnesium include sunflower and pumpkin seeds, millet, bananas, cabbage, buckwheat oatmeal and many others.

Phosphorus, which is also part of both tooth enamel and bones, is also necessary to strengthen bones. Therefore, foods rich in phosphorus should be included in the diet for osteoporosis. These include poultry, fresh beef, veal, liver (both pork and beef), egg whites, nuts, and grain bread.

Copper is also essential for strengthening bones. This microelement is involved in bone formation, protein metabolism and cartilage formation. A lot of copper is found in buckwheat, nuts, sunflower and olive oils, crabs and crayfish. Cherries, cocoa, raisins, and cream are also high in copper.

Another important microelement is boron. It is boron that promotes the absorption of vitamin D, and it also takes an active part in the formation of bone tissue and the normal consumption and absorption of calcium, phosphorus and magnesium depends on it.

One of the causes of osteoporosis may be boron deficiency. Therefore, it is necessary to include foods rich in this microelement in your diet. These include fruits and vegetables. Carrots, pears, grapes, peaches, cherries, cabbage, beets, nuts and various legumes are rich in boron.

We should not forget about such a microelement as zinc. Zinc is also involved in the metabolism of substances in bone tissue. However, consuming foods rich in calcium interferes with the absorption of zinc. Therefore, along with calcium-containing foods, it is necessary to consume zinc-containing foods: oatmeal, peanuts, wheat and millet cereals, various nuts, seafood, pumpkin (especially seeds).

Don't forget about vitamins. Vitamin D3 plays a very important role in the absorption of calcium by the body. This vitamin increases calcium absorption by approximately 70%. In addition to ultraviolet rays, under the influence of which vitamin D3 is formed in the body, it is also found in some foods. Particularly rich in this vitamin are fatty fish (salmon, halibut, cod, tuna and sardines), sea fish liver (it is worth remembering the delicacy “cod liver”), black caviar, fish oil, egg yolk, melted butter, cheese. Vitamin D3, along with calcium, is also found in plant foods: soy and rice milk, cereals, bread.

In addition to vitamin D3, the body also needs vitamins C, A, K and group B, especially B, in the fight against osteoporosis. They also take part in the absorption of calcium and its penetration into bone tissue. Products containing these vitamins are mainly of plant origin.

These include:

• White cabbage;
• citrus;
• bell pepper;
• black currant;
• sea ​​​​buckthorn;
• tomatoes;
• carrot;
• strawberries;
• papaya;
• pineapples;
• bananas;
• legumes;
• buckwheat grain;
• oats;
• leafy vegetables and more.

One option to diversify your diet for osteoporosis is the Walker method. To strengthen bones and make them less fragile, it is recommended to drink half a liter of freshly prepared juice from celery, carrots and turnips every 6 months for 4-6 weeks in a 1:1:1 ratio.

Elderly people suffering from osteoporosis should prefer a diet that includes many plant foods. A dairy diet is not recommended for them, firstly, with age, milk is less absorbed in the body, and, secondly, dairy products contain a lot of fat, and, consequently, cholesterol, which provokes the development of atherosclerosis.

Prohibited Products

First of all, in case of osteoporosis, table salt is prohibited. It is very difficult to give it up, but it is necessary to reduce its consumption. Sodium chloride promotes increased urination, and along with urine, in addition to sodium chloride, calcium is also excreted. You should avoid sausages, ham, pizza, French fries, hot dogs and frozen foods. You should not eat canned soups and foods, especially pickles and marinades. You should also forget about juices from packages; in this case, freshly prepared juices will be much healthier.

Alcohol and smoking interfere with calcium absorption, so you should stop drinking alcohol. Coffee increases diuresis (the release of urine in a certain period of time) and promotes the excretion of calcium; you can drink no more than one cup a day. It is also necessary to forget about refractory fats (lamb, lard), which interfere with the absorption of calcium.

In addition, sweet carbonated drinks containing caffeine (Coca-Cola and other sodas) are also harmful for osteoporosis.

Margarine, spreads and mayonnaise contain hydrogenated fats, which bind calcium and prevent it from being absorbed in the intestines.

The need to follow a diet

A diet for osteoporosis has not only a therapeutic effect, but also a preventive one. It is especially important to follow this diet for people over 50, in particular women.

With a lack of calcium in the body, bones become so fragile that an awkward movement or twist can cause a fracture. In addition, the diet for osteoporosis contains many plant foods rich in vitamins. Vitamins A, C, group B have antioxidant properties, improve appearance, make skin elastic and smooth, nails strong, and hair shiny.

Consequences of not following the diet

Failure to follow a diet for osteoporosis can lead to various complications of this disease. First of all, these are fractures not only of peripheral bones, but also of the spine. When a fracture occurs, the nerve roots are damaged by the vertebra, which leads to immobility and disability of the person.

Osteoporosis also affects the condition of the spine. A person seems to decrease in height, becomes shorter and annually loses 2-4 cm in length.

Posture also changes, spinal curvatures are formed (thoracic kyphosis), which is not only not aesthetically pleasing, but also affects the condition of internal organs due to pinched nerves.

www.diagnos.ru

Diet for osteoporosis

Osteoporosis is a very insidious and unpleasant disease, which is accompanied by a decrease in bone density caused by calcium deficiency in the body. This disease most often occurs in people after 40-50 years of age (especially among women who have entered menopause) and is associated with age-related changes. Other predisposing factors can also lead to calcium deficiency - smoking, poor nutrition, endocrine diseases, genetic predisposition and adynamia.

With osteoporosis, a person often feels aching pain in the bones and joints, notes the appearance of stoop and frequent pain in various parts of the spine. During the examination, disturbances in the structure of bone tissue are revealed, caused by the leaching of calcium from the body. Such structural changes can lead to fragility and brittleness of bones, and this can cause frequent and numerous injuries (cracks, fractures), which can occur even with a minor injury.

Basic principle of osteoporosis treatment

You should seek help from an orthopedist or traumatologist as soon as you notice the first aching pain not associated with general diseases, which can be felt in the bones, joints and spine. The doctor will definitely prescribe you a series of diagnostic tests that will help him rule out other pathologies and establish the fact of calcium loss.

To identify osteoporosis, you need to undergo the following examinations:

• densitometry;
• radiography of the spinal column;
• blood test to determine the amount of phosphorus and calcium in the body.

The basic principle of osteoporosis treatment is aimed at eliminating calcium deficiency and those factors that contribute to its removal from the body. The main method of combating such consequences of osteoporosis can be a diet that normalizes metabolic disorders and replenishes the deficiency of essential minerals and vitamins.

When compiling a diet, the following requirements should be taken into account:

1. Increase the amount of foods that are rich in calcium.
2. Ensure adequate intake of foods that contain vitamin D.
3. Introduce foods containing zinc into your diet.
4. Ensure magnesium intake into the body.
5. Increase the amount of foods high in vitamins A, K, C, group B and folic acid.
6. To normalize metabolism and eliminate hypovitaminosis, drink freshly prepared vegetable and fruit juices every day.
7. Completely eliminate alcohol, carbonated drinks and diuretics from your diet.
8. Stop smoking.
9. Eliminate foods from your diet that help remove calcium from the body.
10. Limit consumption of meat and other phosphorus-containing foods that interfere with calcium absorption.

Proper organization of the daily routine and balanced nutrition for osteoporosis can significantly help the body in overcoming this disease. Doctors recommend eating small meals at least 4-5 times a day and providing the body with sufficient physical activity (walking in the fresh air, swimming and other non-contact sports).

In osteoporosis, a sufficient amount of ultraviolet rays received is also of particular importance, since they ensure the production of one’s own vitamin D, which contributes to the normal absorption of calcium. To receive the required dose of ultraviolet radiation, it is enough to walk daily in dim sun (for example, in the morning) for half an hour.

First of all, if you have osteoporosis, you should enrich your diet with foods that contain large amounts of calcium. This trace element is found in:

• dairy products (preference should be given to fermented milk products with a low fat content, since fats interfere with the absorption of calcium) - cheeses without preservatives, yogurt, kefir, sour cream, etc.;
• fish (especially canned) – sardine, pike perch, tuna, mackerel, etc.;
• fruits, vegetables and herbs - dried apricots, apricots, dates, orange, raspberries, pumpkin, carrots, zucchini, peppers, green peas, broccoli, green olives, lettuce, green beans, parsley, dill, etc.;
• nuts and seeds - almonds, pistachios, hazelnuts, walnuts, sesame seeds, poppy seeds.

The daily requirement for calcium is 950-1500 mg.

Products containing vitamin D3 will contribute to better absorption of calcium. They are able to improve the absorption of this microelement by 70%. Such products include:

• fatty fish (tuna, halibut, salmon, sardines, etc.);
• black caviar;
• fish fat;
• little melted food;
• egg yolk;
• cereals;
• bread;
• rice milk.

Foods high in magnesium will also promote calcium absorption. This microelement is part of not only bone tissue and tooth enamel, but also improves the absorption of calcium from the intestines. Foods high in magnesium include:

• grain bread;
• nuts – pine, walnuts, almonds, cashews, pistachios, peanuts, hazelnuts;
• cereals – barley, oatmeal, millet;
• seaweed;
• veal;
• legumes – beans, peas;
• liver.

The daily requirement for magnesium is 400-800 mg.

To strengthen bones, foods high in phosphorus should also be included in your daily diet. These include:

• egg white;
• feta cheese;
• processed cheese;
• seafood;
• sturgeon;
• mackerel;
• capelin;
• tuna.

The daily requirement for phosphorus is 1000-1100 mg.

Foods high in vitamins A, K, C and group B will also help increase bone strength. They promote better calcium permeability in the bones and help normalize metabolism in the body. Such products include:

• cabbage;
• bell pepper;
• carrot;
• tomatoes;
• leafy vegetables;
• strawberries;
• black currants;
• sea ​​buckthorn;
• bananas;
• citrus;
• buckwheat;
• oats;
• legumes

A microelement such as zinc also plays an important role in the formation of bone tissue. To do this, the diet of patients with osteoporosis should include the following products:

• oats;
• millet;
• Wheat groats;
• nuts;
• pumpkin and pumpkin seeds;
• celery;
• parsnip;
• seafood.

The daily requirement for zinc is 10-15 mg

Following a diet for osteoporosis undoubtedly brings tangible benefits and can become not only a therapeutic, but also a preventive measure. This diet is recommended for all people after 45-50 years of age, and a wide range of food products allows you to create a very varied menu, taking into account individual preferences.

Prohibited Products

If you have osteoporosis, you should completely exclude a number of foods and dishes from your diet:

• sausages;
• hot dogs and other fast food dishes;
• pizza;
• French fries;
• canned soups;
• canned juices;
• pickles;
• pickled dishes;
• mayonnaise;
• spread;
• margarine;
• caffeinated products;
• carbonated drinks;
• salo;
• lamb fat;
• alcohol.

These foods significantly promote the excretion or interfere with the absorption of calcium. With their presence in the diet, bones will constantly thin out and lose their strength, this can lead to a number of diseases of the musculoskeletal system and frequent injuries.

There is also a list of food products whose consumption must be limited. These include:

• salt – 3-4 g per day;
• vegetable oils – up to 50-60 ml per day;
• ghee – up to 50 g per day;
• protein food – up to 150 g per day.

Sample menu for osteoporosis

You can create a menu for osteoporosis yourself by studying the rules described above. The range of permitted products is extremely wide and you can prepare many delicious and varied dishes from them.

The menu for one day might look like this:

• first breakfast - a teaspoon of ground almonds (or other nuts) and 120 ml of freshly squeezed orange juice;
• second breakfast – 200 g of oatmeal (with milk), 120 ml of skim milk, 5 pieces of dried apricots;
• lunch – 300 ml of bean soup, grain bun (about 15 cm), green apple;
• afternoon snack - 200 g of salad from pureed cottage cheese, cucumber, tomato, lettuce, dill and parsley, a teaspoon of sesame seeds, 30 g of grapes;
• dinner – 200 g baked salmon, 150 g steamed vegetables, 200 ml water;
• second dinner – 200 ml of kefir or yogurt.

Walker Diet

Many doctors recommend that patients with osteoporosis undergo treatment and prevention of this disease twice a year according to the system of the American doctor Norman Walker. To do this, you should drink 500 ml of freshly prepared juice from carrots, turnips and celery (in a ratio of 1:1:1) daily for 3-4 weeks. Before starting such a diet, you must make sure there are no contraindications by consulting your doctor.

A balanced diet for osteoporosis will be more effective if it is supplemented with sufficient physical activity (the intensity of physical activity should be selected strictly individually, based on the patient’s age, profession and concomitant diseases). In addition, you should agree with your doctor about the need to take dietary supplements, vitamins and calcium supplements. This comprehensive approach to treating osteoporosis will help you cope with this unpleasant disease and keep you healthy.

Which doctor should I contact?

A nutritionist will help you choose the right diet for osteoporosis. Medicines can be prescribed by an orthopedist, rheumatologist, or therapist. In addition, women during perimenopause should consult a gynecologist about prescribing hormone replacement therapy.

A few facts about osteoporosis and calcium absorption:

Harm from protein. Acidification. Osteoporosis. Why doesn't calcium protect bones?

myfamilydoctor.ru

Calcium, Vitamin D and Bone Health | Rheumatology

Osteoporosis is a disease in which the mineral content of bone tissue is reduced. Bone mass decreases, bones become more porous, thinner and less strong, and the risk of fractures increases.

The number of people suffering from osteoporosis is increasing worldwide. The reasons for this increase are the aging population, changing lifestyles and the quality of food consumed. The occurrence of osteoporosis is identified with insufficient calcium intake, menopause in women and old age. Of course it is. But alcohol abuse, lack of protein in food, smoking, taking certain medications, lack of physical activity and other modern lifestyle factors also affect the health of the skeletal system.

We often hear about the need to maintain a diet containing sufficient amounts of calcium throughout our lives. It is known that dairy products and other foods rich in calcium are essential for the development and maintenance of strong skeletal system. But you also need to know that in addition to calcium, for proper nutrition of bone tissue, you need a sufficient amount of the second important element - vitamin D.

Calcium is a vital building material for bone tissue, protecting against the development of osteoporosis. But calcium cannot perform its function without sufficient vitamin D.

In turn, bones act as a “depot” or “reservoir” of calcium to maintain the required amount of this element in the blood.

Children aged 1 to 7 years

Children aged 8 to 11 years

Boys aged 12-18 years

Girls aged 12-18 years

Men over 19 years old

Women aged 19 to 54 years

Pregnant women

Women breastfeeding

Women after menopause

* National Center for Osteoporosis and Related Bone Diseases (Washington).

Milk and dairy products are one of the richest and most readily available sources of calcium. A glass of milk (250 ml) contains about 300 mg of calcium. Three servings of dairy products per day provide adequate calcium intake (about 1000 mg). Other sources of this important element include calcium-fortified foods and drinks, small fish with bones, nuts, bean curd and, of course, vegetables (such as broccoli and bok choy).

A recent study showed that the group most sensitive to calcium deficiency are teenage girls, who receive less than 1000 mg of this element per day. Insufficient calcium intake, especially during growth and puberty, can compromise bone density and strength later in life.

As the study showed, many adults also do not consume the required amount of dairy and other calcium-rich foods, which leads to a deficiency of this element in the body.

Vitamin D

​Vitamin D is found in small amounts in some foods (see Table 2), but food is not the main source of this vitamin. The main amount of vitamin D is formed in the skin under the influence of sunlight. Food (without special supplements) does not provide sufficient amounts of vitamin D. In an international study that examined more than 2,500 postmenopausal women with osteoporosis, it was found that most of them were vitamin D deficient.

The discovery of vitamin D as an important nutritional element was made after it was observed that children fed cod liver oil (which is rich in vitamin D) did not develop rickets (bone deformation in early childhood). It was later discovered that exposure to sunlight has the same effect.

Despite the study of the problem and preventive measures, cases of rickets in children are still recorded. It is believed that important reasons for this are both a lack of vitamin D in the mother’s body during pregnancy (and children are born already deficient in this vitamin), and excessive protection of children from sunlight.

Throughout life, vitamin D and calcium are equally important in maintaining skeletal health. Vitamin D has many functions, but bone health is its primary function.

• Vitamin D promotes complete absorption of calcium. With a lack of vitamin D, most of the calcium in food is not absorbed by the digestive system.
• Vitamin D is essential for normal bone mineralization and growth.
• Vitamin D supplementation reduces incoordination and the risk of falls in older women, possibly due to improved neuromuscular function.
• Experimental evidence supports the importance of vitamin D in the functioning of the immune system and in the regulation of blood pressure.
• Studies have shown that replenishing calcium and vitamin D reduces the incidence of fractures in older women.

Table 2. Foods containing vitamin D.

Vitamin D is the “sunshine” vitamin.

Vitamin D is often called the “sunshine” vitamin. Typically, about 90% of your vitamin D requirement comes from exposure to sunlight (ultraviolet rays, UV), which penetrates the skin and converts the vitamin D precursor molecule into its active form. The amount of vitamin D produced in the skin is usually much greater than the amount obtained from food.

The exact amount of vitamin D formed under the influence of ultraviolet rays and, accordingly, the required duration of daily sun exposure depends on:

• skin pigmentation; dark skin needs more UV to produce vitamin D;
• season, time of day (the lower the intensity of sunlight, the more time it takes to produce vitamin D);
• the area of ​​open areas of the body not protected by clothing and sunscreen;
• presence of obstacles to UV penetration (glass, plastic).

Therefore, people at risk of developing vitamin D deficiency include:

• adults with dark skin color;
• children with dark skin color, especially if they have a deficiency of iron in the blood;
• people who constantly cover their entire body with clothing for religious or other reasons (especially women and children);
• pregnant women with vitamin D deficiency, whose newborn children will inherit the deficiency of this vitamin;
• newborns and infants who are exclusively breastfed for more than 6 months, do not receive additional vitamin D and are deprived of the opportunity to sunbathe;
• elderly people who are unable to leave the house, or who are in hospitals or social institutions, rarely leave the premises and do not receive vitamin D as a food supplement.

What is the required duration of sun exposure?

This need is individual for each individual and is determined, for example, by place of residence, the time of day at which a person usually goes outside.

If it is not possible to get your daily dose of UVB, the recommended daily oral dose of vitamin D is 400 IU (10 micrograms).

During the summer, most people who expose their face, arms, or legs to the sun can usually get enough vitamin D from occasional exposure to the sun, excluding peak solar activity times. People with sun-sensitive skin need about 5 minutes of sun exposure before 11 a.m. or after 4 p.m. to get enough vitamin D. People with less sensitive skin types or people with dark skin tones need a longer period of time (about 20 minutes). minutes of sun exposure).

Doctors are knowledgeable about the risk factors for osteoporosis and can help determine whether you have dietary deficiencies and are at risk for developing osteoporosis. If a deficiency of calcium or vitamin D is detected, the doctor may recommend medications to compensate for this deficiency.

www.vidal.ru

Proper nutrition for osteoporosis - what is possible and what is not

If a person is diagnosed with osteoporosis, the doctor’s task is not only to select adequate treatment, but also to normalize the patient’s diet to ensure high-quality replenishment of calcium in the body.

Therefore, important attention is paid to a diet that will replenish calcium reserves. This will prevent complications and negative consequences. In this article we will find out what you need to eat when you are sick.

In contact with

Classmates

Briefly about osteoporosis

People after 40–50 years of age are predisposed to osteoporosis. The disease is mainly observed in women during menopause due to hormonal imbalances, but can also be diagnosed in men.

During illness, calcium is washed out of the body and bones and its absorption is disrupted. Due to calcium deficiency, bone density decreases, they become brittle and brittle. The patient complains of aching pain in the joints or bones, pain in the spine. Structural changes occur in the skeletal system, and even minor injuries or bruises can lead to serious fractures and cracks.

Particular attention is paid to proper nutrition: the menu includes foods high in essential elements. And their preparation must undergo minimal heat treatment in order to preserve all microelements and nutrients in maximum quantities. Next, let’s find out what foods you should eat if you have osteoporosis.

Healthy foods

The main place in the diet for osteoporosis is occupied by foods containing calcium. These are primarily fermented milk products. If you need to replenish calcium with milk, you should choose it with the lowest fat content, since fat slows down the absorption of calcium in the body.

• sour cream;
• kefir;
• cottage cheese;
• fermented baked milk;
• curdled milk.

• Russian;
• Adyghe;
• Poshekhonsky.

Vegetables in your diet should include:

• beans;
• peas;
• red and yellow peppers;
• zucchini;
• carrot;
• pumpkin;
• broccoli;
• any greens.

In order for calcium to be fully absorbed in the skeletal system, it is recommended to consume foods with large amounts of magnesium. Worth paying attention:

• cauliflower and white cabbage;
• buckwheat;
• cereals;
• millet;
• bananas;
• pumpkin

The diet should include foods containing phosphorus. It also helps strengthen the skeletal system. It is found in large quantities in the following products:

• in nuts;
• in grain bread;
• in the whites of chicken eggs;
• in the liver;
• in beef and pork.

Copper is of great importance for the skeletal system. Therefore, it is recommended to use:

• a lot of raisins;
• cherries and cherries;
• heavy cream;
• buckwheat;
• olive and vegetable oil.

Boron plays an important role. It is most found in carrots, pears, grapes and vegetables.

An important trace element is zinc. They are rich in:

• cereals;
• oatmeal;
• pumpkin seeds;
• all types of nuts;
• Fish and seafood.

Vitamin D3 helps the body absorb calcium. Therefore, the diet should include the following products:

• fatty varieties of sea fish;
• black caviar;
• Cod liver;
• chicken yolk;
• fish fat;
• soy milk;
• melted butter.

Calcium diet

The essence of the technique is the consumption of foods rich in calcium and minimal consumption of food that interfere with its quality absorption. The diet replenishes the lack of calcium and eliminates the negative symptoms of calcium deficiency.

The main advantages of the diet are:

• lowering blood cholesterol;
• relief from cramps in the calf muscles;
• improvement of cellular metabolism;
• normalization of blood clotting;
• improving the functioning of the adrenal glands, thyroid gland, pancreas.

Basic diet rules

The menu should include:

• dairy products;
• fatty fish;
• seafood;
• vegetables;
• nuts.

Prohibited Products

Here's a list of what you shouldn't eat if you have osteoporosis:

• Salt and coffee cause frequent urination, which removes calcium from the body along with urine. Therefore, they should be excluded from the diet.
• Do not use canned food, marinades and pickles.
• Calcium absorption is disrupted by fats: margarine, spread, lard.
• The consumption of confectionery products, sugar, chocolate, and cocoa is prohibited.
• Minimize the consumption of ghee.
• It is necessary to give up crackers, chips and fast food.
• Completely avoid sausages, sausages and small sausages.

Menu for the week

Since osteoporosis allows you to consume a large number of foods, it is easy to create a sample menu for the week. The main thing to pay attention to is that the daily menu includes foods rich in calcium and vitamin D3.

It is important that no more than 3-4 hours pass between meals. For osteoporosis, meals during the day should be divided, up to 5 times a day.

Monday

• milk soup with rice cereal, dried fruit compote;
• baked apples, kefir;
• cabbage soup with fresh cabbage with mushrooms, vegetable salad, boiled chicken, juice;
• yogurt;
• Ryazhenka or yogurt, cabbage rolls.

• oatmeal, orange juice;
• raisin casserole;
• noodle soup, salad with Adyghe cheese, bread;
• any salad with fresh fruit, yogurt;
• zucchini stuffed with meat, green tea.

• buckwheat porridge;
• yogurt, tea;
• borscht with veal, mashed potatoes with boiled fish;
• chicken stew, herbal infusion;
• cheesecakes with sour cream.

• sandwich, compote;
• fruit salad with cheese;
• mushroom soup, beetroot salad, green tea;
• kefir with bun;
• mashed potatoes with stewed vegetables, jelly.

• omelette, apples, fermented baked milk;
• oatmeal, hawthorn decoction;
• fish soup, baked potatoes, compote;
• cheese casserole, herbal tea;
• curd.

• a small bun with kefir;
• rice porridge, fruit juice;
• veal soup, stew, tea;
• pancakes with curd;
• peppers stuffed with meat and vegetables, compote.

Sunday

• corn porridge, tea with milk;
• oranges;
• pea soup, bread, steamed cutlet;
• cottage cheese casserole with sour cream, tea with rose hips.

Useful video

In the video, Malysheva talks about nutrition.

When following a diet, it is important to stew, boil or steam all foods. Frying is not recommended. The less processed the food, the easier it will be absorbed by the body. A diet and proper lifestyle must be followed for a long time, since it takes a long period of time to restore the required amount of calcium.

In contact with

06.03.2018 Ekaterina Smolnikova

In this article we will try to figure out why the body needs calcium, which foods contain the most, what amount should be consumed and what contributes to its better absorption. It is worth noting that the mineral in question is involved in almost all processes of human life, and, accordingly, its deficiency is the cause of many dangerous diseases.

Basic properties of calcium

Calcium– a necessary and practically irreplaceable macroelement for the life of the human body. Without its participation, it is impossible to ensure the full functioning of most vital systems, for example, the brain, skin, muscles, heart, nerves and blood vessels. Also, if you regularly consume foods high in calcium, you can ensure the strength of your teeth and bones over a long period of life.

Due to its high chemical activity, this mineral is not found in nature in its pure form. However, large amounts of it can be found in living organisms inhabiting our planet. For example, the bone tissue and teeth of an adult contain an average of 1-1.5 kg of calcium.

Why is calcium needed?

Eating foods rich in calcium, as well as trace elements that promote its absorption, is especially important for the following organs and their systems.

Calcium (Ca) is a vital substance for the human body, which is a building material for bones, participates in biochemical and physiological intracellular processes, normalizes the functioning of the heart, nervous and immune systems, strengthens blood vessels, has a beneficial effect on metabolism and improves blood clotting. This macronutrient accounts for 1.5 to 2% of the human body weight. Moreover, 99% of calcium is found in human teeth, bones, nails and hair, and 1% is found in blood, intercellular fluid and smooth muscle tissue.

Calcium deficiency is a factor that can lead to a number of disorders in the functioning of internal organs and systems. That is why it is so important to regularly replenish the natural supply of this substance in the body, including properly selected foods in the daily diet.

What is your daily calcium requirement?

According to data released by WHO, the daily calcium requirement for a person is:

• in children under 3 years old – 0.6 g;
• in children from 4 to 9 years old – 0.8 g;
• in children from 10 to 13 years old – 1 g;
• in adolescents and young people from 14 to 24 years old – 1.2 g;
• in adults from 25 to 55 years – 1 g;
• in persons over 56 years old – 1.2 g.

Representatives of the fairer sex during menopause require at least 1400 mg of calcium per day. The required daily dose for pregnant women and mothers breastfeeding is 1800-2000 mg of the substance per day.

What foods contain calcium?

Fortunately, today consumers have access to a huge variety of products containing sufficient amounts of easily digestible calcium. Conventionally, they can be divided into several subgroups:

• milk and other products made on its basis;
• vegetables;
• greenery;
• nuts;
• cereals;
• legumes;
• seeds;
• berries and fruits (including dried fruits).

In addition, calcium is present in small amounts in some meat products, soy, fish and bird eggs.

Seeds

The record holders for calcium concentration are poppy and sesame seeds. The content of useful substances in 100 g of seeds of these plants is:

• poppy – 1.46 g;
• sesame – 0.6-0.9 g.

An excellent source of calcium is the so-called tahina, a paste that is made from ground sesame seeds and serves as the basis for many sauces, as well as sesame (tahina) halva. Each 100 g of these products contains approximately 760 mg of Ca. Calcium is also present in sunflower seeds (100 mg in every 100 g), mustard (254 mg) and pumpkin (59 mg).

Dairy

Milk and other products made from it are also recognized as the most important sources of calcium. The average person always consumes them in sufficient quantities, without setting any restrictions on himself. Even people trying to lose excess weight can include dairy products in their daily diet: today consumers have access to a wide variety of yoghurts, cheeses, milk, cottage cheese and kefir with reduced fat content. The calcium concentration in skim milk not only does not decrease, but also increases.

Video recipe for the occasion:

• low-fat milk powder – 1155;
• emmental type cheeses – 970;
• processed cheeses – 760;
• cheeses such as cheddar and gouda – 730;
• dry cream – 700;
• feta cheese – 515;
• condensed milk – 307;
• sheep milk – 170;
• cow's, goat's milk – 120-148;
• fat kefir – 120;
• yoghurts – 110-120;
• curdled milk – 117;
• cream with 10 percent fat content – ​​90;
• sour cream with a fat content of 30% - 85;
• cottage cheese – 80.

Vegetables, berries, herbs and fruits

Vegetables, herbs, berries, fruits and dried fruits contain small amounts of calcium. Meanwhile, they contain a huge variety of vitamins, useful micro- and macroelements, which significantly speed up the process of assimilation of this useful substance.

Calcium concentration in products belonging to this group (milligrams per 100 g):

• young nettle greens – 713;
• basil leaves – 370;
• rose hips – 257;
• ground part of parsley – 245;
• watercress, or seed bug, - 213;
• garden and savoy cabbage – 210;
• apricot – 170;
• dill sprigs – 124;
• asparagus cabbage – 105;
• spinach – 104;
• onion feathers – 100;
• olives – 96;
• dried grapes – 81;
• celery – 68;
• garlic – 55;
• figs – 54;
• raspberries – 40;
• lettuce – 36;
• radishes – 35;
• carrots – 34;
• tangerines – 31;
• wild strawberries – 26;
• dates – 21;
• pineapple – 16;
• cucumber – 14.

Nuts

It has been proven that calcium is found in almost all types of nuts. At the same time, the high fat content of the fruit has a beneficial effect on the rate of its absorption.

Calcium concentration in nuts (milligrams per 100 g):

• hazelnuts – 255;
• nutmeg – 248;
• almonds – 247;
• walnut – 124;
• pistachios – 124;
• peanuts – 69.

Grains and legumes

Dishes prepared from grains and legumes can become a source of calcium. The Ca content in every 100 g of fruits of these plants can reach (in milligrams):

• wheat groats – 248;
• chickpeas – 192;
• mung bean – 191;
• beans (including asparagus) – 70-150;
• peas – 89;
• oat flakes – 50;
• rice grains – 33;
• buckwheat – 21.

Other products

Sources of Ca for humans can also be dry soybeans (201 mg of calcium for every 100 g of product), fish (50–70 mg), eggs (about 55 mg), as well as some types of meat and other products.

Symptoms of calcium deficiency in the body

Normally, the calcium concentration in human blood should be 2.2 mmol/l. The main symptoms of deficiency of this macronutrient in the body are:

• dryness, lifeless appearance of the skin, loss of natural elasticity;
• fragility, pathological hair loss, deterioration of their appearance;
• development of dental diseases;
• deterioration of the condition of the nail plates;
• excessive irritability, nervous tension, causeless feeling of anxiety;
• chronic fatigue;
• cramps and muscle spasms at night;
• disruptions in the gastrointestinal tract, frequent constipation;
• trembling of limbs;
• poor posture in children;
• the emergence of pathological food addictions (for example, a craving for eating chalk).

What can interfere with calcium absorption?

The main causes of problems with the absorption of calcium in the body are:

• lack of useful micro- and macroelements (proteins, amino acids, phosphorus, vitamins E, A and D, ascorbic acid, copper, selenium, zinc and magnesium);
• non-compliance with the drinking regime (during the day you need to drink more than 6 glasses of clean water, preferably with the addition of a small amount of lemon juice);
• Constant consumption of cooked foods.

Factors leading to calcium deficiency are also:

• endocrine disruptions, gastrointestinal and thyroid diseases, diabetes, renal failure, hypovitaminosis;
• sedentary lifestyle;
• an excess of animal fats and proteins, salt, rhubarb, sugar, sorrel, baked goods made from white flour in the diet;
• stress;
• frequent consumption of chlorinated water;
• long-term use of diuretics, anticonvulsants, laxatives, hormonal drugs, as well as adsorbents and some antibiotics;
• starvation.

In addition, the cause of calcium deficiency can be a disruption in the process of its absorption in the intestines, which occurs with candidiasis, food allergies, dysbacteriosis and other pathologies.

Causes and symptoms of excess calcium in the body

Hypercalcemia (excess Ca in the body) is diagnosed when the concentration of calcium in the blood exceeds the limit of 2.6 mmol/L. The main reasons for the development of this pathology are:

• excess calcium entering the body through food, medications or dietary supplements (regular consumption of more than 2.5 g of calcium);
• disturbances in the calcium metabolism process;
• excess intake of vitamin D into the body;
• the presence of an oncological neoplasm that destroys bone tissue and provokes an increased release of Ca into the blood;
• the use of radiation therapy to treat diseases of the cervical spine;
• elderly age;
• prolonged immobilization (prolonged bed rest, paralysis).

Symptoms indicating the development of hypercalcemia are:

• memory impairment;
• constant drowsiness;
• chronic fatigue;
• inhibition of reactions;
• depression, emotional instability;
• muscle weakness;
• muscle and joint pain;
• increased acidity of gastric juice;
• development of cholelithiasis and urolithiasis;
• vomiting and nausea;
• weakening of the tone of smooth muscle tissue;
• disturbances in the functioning of the digestive system, urinary system, kidneys;
• loss of appetite;
• arrhythmia, vascular calcification and other cardiac failures;
• development of ophthalmological diseases (cataracts, keratitis, inflammation of the conjunctiva);
• skin itching.

In mild forms of hypercalcemia, to restore the body, it is enough to eliminate the original cause of the development of the pathological process. At the same time, if the concentration of calcium in the blood is excessively high (that is, if the limit of 3.7 mmol/l is exceeded), there is a need to seek professional medical help and carry out a set of therapeutic measures.

The human body includes many useful elements that support the functioning of various systems and organs. Some substances are available in large quantities, but not everyone knows what contains calcium. It is advisable for each person to compile a list of foods with the largest amount of this macronutrient, since it represents the basis of structural bone tissue.

All metabolic processes in the human body are interconnected and balanced. An important macronutrient has a positive effect on the condition of bones, teeth, nails, hair and skin. From childhood it is important to know what contains a large amount of calcium. A deficiency of this substance can not only lead to a deterioration in appearance, but also cause the development of severe pathologies.

Beneficial properties of calcium for the human body:

1. The substance acts as a building material for bone tissue.
2. The element participates in cellular metabolic processes.
3. Calcium improves muscle activity and coordination of movements.
4. The macroelement restores the immune system, increasing the body's resistance to various infections.
5. The substance cleanses blood vessels, reduces their permeability and eliminates cholesterol plaques.
6. The element improves the condition of hypertension.
7. Calcium has an anti-inflammatory effect.
8. It stabilizes the functioning of the nervous system.
9. The macroelement can reduce appetite and increase the feeling of satiety, so products with it are included in weight loss diets.

The mineral is necessary for the active growth and development of children's bodies. The substance serves as support and support for bones and joints. The macronutrient helps form the skeleton and teeth.

During pregnancy and lactation, women often experience a lack of calcium, which affects the health of their nails and hair. In addition, his deficiency causes them pain in the lumbar spine and lack of milk when feeding the baby.

Calcium is also important for men's health. The substance prevents osteoporosis, scoliosis, joint diseases and allergic reactions. It is also important for conception: a lack of the element can cause male infertility.

Features of assimilation

In order for foods with calcium to be well absorbed in the small intestine, a person also needs vitamin D. The required amount of cholecalciferol in the body helps to avoid osteoporosis, rickets, rheumatism, periodontal disease and other diseases. Almost 90% of the vitamin is synthesized under the influence of sunlight, so a person needs to be outside often, especially in summer. The necessary substance can be found in fish oil, halibut and cod liver, mackerel, raw egg yolk, cottage cheese, cheese, butter, pork, beef and poultry liver.

In order for calcium to be well absorbed by the body, it is necessary to simultaneously consume foods that contain phosphorus. The reserves of this macroelement are found in the teeth. Optimal synthesis of cholecalciferol helps maintain the required ratio of calcium and phosphorus in the blood. The second element is found in legumes, nuts, pears, bread, egg yolk, meat, fish and cheese. Excess phosphorus can disrupt hormonal levels. Until the element’s levels are restored, calcium will be excreted in the urine through the kidneys. The useful substance from bone tissue will be consumed by the body.

Daily consumption rate

Since all cells in the body need calcium, it is necessary to maintain its level. To do this, you need to know how much substance per day is required for people of different categories.

• adults - 1000 mg;
• people over 50 years old - 1200 mg;
• women during pregnancy and lactation - 2000 mg;
• adolescents - 1200 mg;
• children under 10 years old - 800 mg;
• children under 3 years old - 600 mg.

In order for the daily dose to be consistently replenished, it is necessary to include in your diet foods saturated with the maximum amount of calcium. If necessary, you can create a table of mineral intake rates. It will help organize a balanced meal for every day and include foods enriched with minerals.

Lack of substance

A lack of calcium impairs bone strength. A person's muscles begin to ache, and during sleep his legs often cramp. Immunity also decreases and blood clotting worsens.

Usually, a lack of calcium in the body is explained by a sedentary lifestyle. Its deficiency is also caused by profuse sweating, which is often observed in the summer heat, during intense physical activity or visiting a sauna and bathhouse. The macronutrient ceases to be absorbed normally in case of kidney, stomach or intestinal diseases. A deficiency of the substance may be due to hyperfunction of the thyroid gland. Tetracycline is often the cause of mineral deficiency. It reacts with a macronutrient and after some time begins to destroy the structure of teeth and bones.

Foods containing potassium, sodium, magnesium, iron and zinc can reduce calcium levels. The indicators of the element are negatively affected by a lack of vitamin D and the use of diuretics or laxatives. Other reasons for low levels of the substance in the body are poor diet, abuse of salt, sugar, coffee and alcoholic beverages.

Excess calcium in the body

People need to know what contains calcium in large quantities in order to avoid excess of this substance in their body. Calcareous deposits on the vascular walls are explained by the fact that a person eats a lot of food that includes this macronutrient.

Excess of the substance increases the excitability of the nervous system. When there is more calcium in the body than normal, connective tissue cells become dehydrated and stop functioning normally. An excess of a macroelement can cause the development of urolithiasis, the formation of calcium and magnesium salts, and an increase in urate levels. Due to deposits in joints and cartilage, gout develops and mobility is impaired.

Experts advise drinking distilled water when calcium levels in the body increase. Such a liquid contains a minimum of this substance. Water quickly dissolves and removes excess macronutrients. The course of treatment with distilled water usually lasts 2 months.

Main Products

Most people do not get the required dose of macronutrients, so it is important to find out what calcium contains.

Products containing a large amount of macronutrients:

• dairy products - milk, processed and hard cheeses (parmesan is the leader in mineral content), cottage cheese, sour cream, kefir, yogurt, dry cream;
• fish - anchovies, sardines, salmon, chum salmon, mackerel, sockeye salmon, pike perch, perch, herring;
• seafood - red and black caviar, oysters, cuttlefish, octopus, shrimp;
• meat - beef, pork, poultry;
• legumes - soybeans, beans, chickpeas, lentils, tofu;
• nuts - peanuts, almonds, pistachios, hazelnuts, walnuts, macadamia;
• seeds - sesame, chia, flax, fenugreek, sunflower, pumpkin;
• vegetables and greens - white and Chinese cabbage, broccoli, carrots, celery, radishes, garlic, green onions, spinach, parsley, dill, basil, arugula, watercress;
• fruits and berries - apples, apricots, bananas, oranges, melon, gooseberries, grapes, strawberries, wild strawberries, currants, goji;
• cereals - rice, bulgur, teff, oat and wheat bran, oatmeal.

Also, the highest level of useful element was found in chicken eggs, figs, cocoa powder, spirulina, kelp, lemon zest, black and white bread. Together, calcium and phosphorus are found in foods such as green peas, legumes, celery, cucumbers, radishes, various types of cabbage, apples and low-fat cheeses. You can find the macronutrient vitamin D in milk, yogurt, fish oil, grains, cereals, nuts, Swiss cheese, eggs and fish (herring, sardines, salmon, tuna, cod).

Milk is considered the record holder for calcium content. But some try to replace it with other sources of useful mineral. For example, strict vegetarians do not consume any animal products. There are also people with lactose intolerance, in which case it is necessary to eat products with a plant-based milk fat substitute.

The best solution is almond milk. One glass of drink contains up to 90 g of essential macronutrients. Plant products are also suitable, from which calcium is also well absorbed. These can include calcium-containing fruits, raw and leafy vegetables, seeds, cereals and soy milk.

A large amount of calcium has also been found in cabbage. The mineral in which it is rich is absorbed better than from milk. But you can only get the required daily dose of the element with a large volume of vegetables.

Supplements and folk remedies

In order for calcium carbonate to be better absorbed by the body, it should be taken after meals. You can buy medications that contain both calcium and vitamin D.

The most popular products with useful substances:

• Calcium D3 Nycomed;
• Complivit Calcium D3;
• Calcium hydrogen phosphate dihydrate;
• Solgar.

The prices of these products vary between 200−400 rubles. They should definitely be supplemented with medications that include vitamins C, E and group B. These substances prevent calcium from turning into insoluble compounds and settling in joints or muscles. Supplements with macronutrients should be taken for dry and brittle hair, increased physical and mental stress, nervous excitability and insomnia. The drugs are also used to prevent caries.

Some use traditional methods. Eggshells contain calcium carbonate, which is 90% absorbable by the human body. It is easy to prepare a remedy at home. The eggshells are pre-dried and then ground in a coffee grinder. The resulting powder is taken one teaspoon on an empty stomach for 8-10 days. A month later, the course of treatment is repeated.

This product will be more useful than any supplements sold in pharmacies. Eggshell powder can be given even to children of any age. Elderly people can replace calcium supplements with this remedy, which they are prescribed for brittle bones.

Every person needs to take care of their health. You should go to the hospital at least once a year and have a blood test. Too much or too little calcium can lead to serious illnesses. Only proper nutrition and health care will help avoid them.

More on the topic:

Which foods contain the most vitamin D? Name, designation and characteristics of B vitamins What substances are fat-soluble vitamins and how to take them The body's need for vitamin B5 and features of intake Characteristics and other names of B6 vitamins Vitamin B17 and its benefits for the body