What foods contain the most calcium?

If you see a girl or a guy striking you with a flowering appearance, excellent posture, shiny hair and eyes, then most likely these guys know exactly what products contain calcium, and they are happy to use them. Due to the sufficient content of Ca in food, a person is provided with a beautiful appearance, strong bones, a stable nervous system, nails that do not know what stratification is, luxurious hair. And for those who are concerned about the problem of excess weight, it is worth remembering that it is such a "golden" element, like calcium, that prevents the formation of fatty deposits.

With a lack of this element, the condition of teeth, hair, nails worsens. They become dry, brittle. Teeth can loosen, fall out, crumble.

Two glasses of milk or yogurt per day are enough for a five-year-old child to provide the body with a daily calcium intake.

Eggs are a very good source of this element, and the eggshell contains the most calcium. In what products can this essential mineral be found in a pure, natural form and completely absorbed by the body? It is difficult to find a similar product suitable for consumption with just such a degree of digestibility.

Rinse the shell in hot water before use, bake in the oven for disinfection and grind it with a coffee grinder. To cover the daily calcium intake, a teaspoon of crushed shells is enough for you: mix it with citrus juice (a few drops are enough) and add to cereal for breakfast.

How much calcium is required per day

The following guidelines apply:

• infants - 270 mg;
• children 2-5 years old - 0.5 g;
• children under 8 years old - 0.8 g;
• adults - 100 mg;
• children from 9 to 18 years old - 1300 mg of calcium per day;
• pregnant women - up to 2000 mg per day.

Knowing where and in which foods calcium is contained, and armed with a calculator, it is easy to calculate how much and what kind of product you need to eat in order to get the calcium rate per day (see table and list of foods with calcium content below). It should be remembered that the useful substances of products are absorbed by only one third.

For beautiful ladies

The more calcium you have on critical days, the less likely you are to experience pain. Eat more cottage cheese, kefir, and also cook cottage cheese pancakes, casseroles, eat sour cream. It is very important for pregnant women to know which foods contain calcium, since Ca is simply vital for the tissues of the teeth and hair of the unborn baby. With a deficiency of this element, the child will simply take it from the mother's body. A future mother should consume 1.5 g of calcium per day, and if she is breastfeeding - 2 g.

During menopause, women also need to consume a lot of calcium - about 2 g per day. In this difficult period for a woman, a useful element is intensively excreted from the body, as a result of which osteoporosis - softening of bones may develop.

Matroskin was right ...

Of course, hardly all today's dairy products come to us from under the cow. But she, the village nurse, is a mini-plant for the production of natural Ca. Since childhood, we have a strong knowledge of which foods contain a lot of calcium. Few can compete with natural dairy gifts of nature. Having bought fresh farm cottage cheese and milk, yogurt and yogurt, kefir, sour cream and fermented baked milk, you will not lose. If you also make a choice in favor of food without unnecessary fruit additives and sugars - its benefits will be much more significant.

Therefore, if you do not have contraindications, do not give up dairy products. To form a balanced diet, you can use the table below, which shows the calcium content in 100 g of dairy and sour-milk products.

Not milk: what foods contain calcium

The champion in calcium unexpectedly opens the product list - it's sesame. Also, few people know that young nettles with dignity wears a "bronze medal" in the content of natural calcium.

List high calcium foods:

1. Sesame grains (about 1000 mg per 100 g of product), almonds, poppy seeds.
2. Legumes, nuts and seeds, canned and fresh green peas, soybeans, beans, and lentils.
3. 715 mg of calcium per 100 g is found in young nettles.
4. Rosehip contains about 257 mg of calcium per 100 g.
5. Broccoli cabbage contains calcium in stems and inflorescences.
6. It will be interesting for children: dandelion leaves and flowers - they can be added to salads.
7. Arugula Salad.
8. Canned Salmon.
9. Spinach.
10. It is important to prepare the dish so as not to destroy calcium. Dolma - grape leaves stuffed with rice and meat with spices - contains 15% of the daily intake of calcium.
11. And here’s your last riddle for children: what foods contain as much calcium as eight glasses of yogurt? You will be surprised at the answer. Just one sardine fish is equivalent in Ca content to 2 liters of natural milk or yogurt.
    

List of foods high in calcium (mg per 100 g of product)

Nuts, seeds:

• sesame seeds - 1000;
• common hazel - 225;
• pistachios (raw) - 130;
• sunflower seeds - 100;
• walnut - 90;
• peanuts - 60.

Vegetables and spices:

• basil - 252;
• parsley -245;
• Savoy cabbage and white cabbage - 212;
• watercress - 205;
• fresh dill - 126;
• broccoli (boiled) - 105;
• green olives - 96;
• green onions - 86;
• radishes, lettuce, carrots - 36;
• fresh tomatoes and cucumbers - 15;
• potatoes - 12.

What foods contain calcium, if you choose from fruits, berries and dried fruits:

• dried apricots - 80;
• dried figs - 54;
• raisins yellow and black - 50;
• oranges - 42;
• raspberries - 40;
• kiwi - 38;
• tangerines - 33;
• currant - 30;
• strawberries - 26;
• dates - 21;
• grapes (color unimportant) - 18;
• pineapples and apricots - 1.

Legumes:

• soybeans - 240;
• beans - 194;
• beans - 100;
• peas - 50.

Cereals:

• oatmeal - 50;
• rice - 33;
• buckwheat - 21;
• semolina - 18.
  

Know how to combine calcium with other foods.

So, we know which plant foods contain calcium, but we need not only to understand this, but also to combine it correctly with other products. Calcium is most effective with foods containing vitamins C and D, as well as magnesium and phosphorus. This union contributes to the victory over colds and viruses.

Combine calcium-rich foods with vegetables, meat, and beans that contain vitamins A, B, C, E, which help absorb calcium.

Calcium + Vitamin D

With a lack of vitamin D, caries and osteoporosis, periodontal disease, rickets, and rheumatism develop in the body. Your diet should include butter and egg yolks, as well as oily sea fish. If possible, do not neglect the sun. But be careful: the modern, very active sun can not only give vitamin D, but also reward fatal diseases.

Calcium + Magnesium

A person needs 0.35 g of magnesium per day for normal absorption of Ca. Magnesium balances the amount of calcium absorbed. The strength of bone tissue depends on the combination of these two substances. With a decrease in the amount of magnesium, the absorption of calcium decreases and vice versa.

Therefore, in order to avoid fractures and problems with the musculoskeletal system, one must not only know what products contain calcium for bones, but also combine them with nuts, wholemeal bread, oatmeal, oatmeal and bran containing a large amount of magnesium.

Calcium + Phosphorus

Without phosphorus salts, calcium will not remain in the body, and when urinating it will be excreted. Phosphate salts form skeletal tissue, up to 2 grams of phosphorus should be consumed per day, but no more. To maintain a balance in the diet, products with calcium and phosphorus, which are many in cheese, egg yolks and lentils, are needed. Eat oily fish, cereals, walnuts, red caviar, pumpkin, apples, cabbage and legumes.

What foods contain calcium and phosphorus at the same time? These are celery, beans, apples and cabbage, green peas, radishes and lettuce, as well as whole wheat grains. Excellent phosphorus saturate seafood, salmon and sardines.

Vitamins and Calcium

Vitamin K has a powerful hematopoietic function, participates in the process of blood coagulation, distributes calcium to the right places where its deficiency has formed.

Vitamin C - ascorbic acid - also speeds up the absorption of calcium.

Vitamin B ₁₂ maintains a normal level of magnesium in the body. Therefore, based on the fact that calcium is not absorbed without magnesium, this vitamin is vital. In turn, calcium helps the absorption of vitamin B ₁₂ .

Calcium-Removing Products

You know which foods contain calcium. But there are those that act the other way around, washing away a useful element from the body. Caffeine, sugar, excess salt and fat remove calcium with incredible intensity. Try to consume them in minimal amounts. Smokers are also at risk - calcium completely capitulates to nicotine.

If not enough calcium

Calcium deficiency threatens heart attacks and strokes. Thanks to this element, the heart beats rhythmically, the blood quickly moves through the arteries, there is no stagnation of fat, and cholesterol plaques do not form. Those who consume little calcium have a lot of blood.

A lack of calcium can cause lethargy in reactions, insomnia and nervous disorders.

The bones may begin to break down, convulsions and joint pain will appear, and the following diseases may occur:

1. Pancreas cancer.
2. Osteoporosis and arthritis.
3. Visual impairment.
4. Chronic hypertension
5. Diabetes.

The danger of excess calcium

Like any excess, an excess of calcium is also dangerous for the body. Because of it, the nervous system is shaken, the functionality of the cells of the connective tissue is disrupted, urolithiasis often occurs, cartilage mobility decreases, and salt deposition occurs. There is also a risk of development:

• gout
• depression, poor sleep;
• weakened immunity;
• blood coagulates worse;
• kidney stones, bladder and gall bladder can occur.

General tips

Many people believe that it is not necessary to know thoroughly what foods contain calcium; it is enough to use medications because of the better digestibility of their body. It is not always so. After all, an artificial, synthetic element does not always bring benefits to the extent that natural forms of Ca from dairy products, seeds, fresh vegetables, fruits and nuts can provide it for us. It should be remembered that if you subject the product to heat treatment, the calcium contained in it is transformed into inorganic and becomes less valuable to humans.

If you want to reduce the risk of salt deposits and prevent the formation of kidney stones as much as possible, ordinary water with lemon and beetroot juice will help you with this. Follow the right diet and you will certainly be healthy!