Calcium is a trace element that is necessary for the normal functioning of the body. How exactly does it affect a person and his health? What foods high in calcium can be found on the shelves of modern stores and in a home refrigerator? What products with this substance in the composition can be consumed by women who are expecting a baby? About all this in more detail below.
The role of calcium in the human body
This substance, entering the human body with food, primarily contributes to the development of its skeleton by strengthening bone tissue. In addition, such an element is actively involved in all natural processes that occur in the cells of the human body. In particular, Ca positively affects the work of the heart muscle, stabilizes the state of the immune system, and also supports the normal functioning of the complex of nerve endings. Thanks to the active work of calcium in the blood, the level of the elements responsible for its coagulability increases.
Scientists have long concluded that calcium is one of the most important trace elements that should be in the human body. In a normally developed individual, his share is from 1.5 to 2% of the total body weight. Most of it is located in the bone tissues, in particular in the teeth, as well as in the components of the musculoskeletal system, in the hair and, of course, in the nail plates.
Daily Calcium
For people of different ages, there is a certain rate of calcium in the body, which he needs for the normal development and maintenance of life. In the field of health, there are certain standards regarding this indicator. So, in accordance with them, an adult who is in the age group of 25 to 55 years old must provide its content of about 1 g, and persons over 55 years old - 1.2 g. The same amount of component is necessary for the normal development of the body, being in an active stage of growth (from 13 to 24 years).
If we talk about children, then they require a slightly smaller amount of Ca. In particular, a newborn baby needs no more than 0.6 g of the substance, and he receives it along with mother's breast milk. At the age of 4 to 9 years, the daily norm of the component should be increased to 0.8, and children who are in the age group of 10 to 12-13 years old should eat foods with a calcium content in them of at least a gram for normal development .
What causes calcium deficiency
Unfortunately, the habit of a modern person to eat incorrectly, as a rule, ensures a lack of useful components in his body, including calcium. As a rule, it is not possible to immediately determine its deficiency by external signs - all symptoms are observed after a certain time.
So, what does the fact that a person does not consume foods high in calcium or vitamins in the proper amount? First of all, in his musculoskeletal system, some deformations are observed, a striking example of which may be the curvature of the spine. Its bones become more fragile and very easily fracture. In addition, his teeth begin to crumble sharply, deform, his hair breaks and falls out, and his nails break.
The fact that the body lacks calcium is also indicated by the fact that a person very often does not get enough sleep, he very quickly feels tired, even when doing simple work, and sometimes he begins to suffer from cramps and joint pain. If you notice at least a few of the symptoms described, you should urgently include in your daily diet a sufficient amount of foods with a maximum calcium content. What are they like? Let's consider further.
Seeds
Thinking about which foods are high in calcium, you need to pay attention to various plant seeds. As nutritionists note, the largest amount of this element is found in poppy and sesame seeds. If you talk in numbers, then in 100 g of poppy it is almost 1.5 g, and in sesame - 0.9. An excellent source of such an important trace element is pasta, which is made from pre-ground sesame seed - often culinary experts recommend using it to prepare sauces for the most savory dishes. To increase the level of the component in the body, you can also eat sesame halva.
When considering seeds that contain calcium in their composition, you should definitely pay attention to the sunflower seeds beloved by many, which most prefer to eat fried (about 100 mg per 100 g). A considerable amount of calcium is also found in mustard seeds (254 mg per 100 g of product) and in pumpkin seeds (59 mg).
Dairy products
Most people are aware of the high calcium content of dairy products. They can be consumed in sufficient quantities at least every day, since in addition to the presence of the trace element in milk and products made from it, there is an increased content of other substances necessary for the normal functioning of the human body. For people who plan to lose a few extra pounds, some nutritionists recommend sticking to a milk diet, following which a person can lose weight without depriving himself of the necessary vitamins. However, in this case, you need to pay attention to those products that have a reduced level of fat content. According to the results of research by scientists in the field of chemistry, the concentration of calcium in skim milk products is much higher than in fatty ones.
What dairy products are best for those who want to increase their calcium stores in the body? First of all, it is necessary to pay attention to milk powder with a low level of fat content. 100 g of this product contains more than 1100 mg of calcium, which is quite a lot. Also, a high content of the substance is in Emmental cheeses (about 970 mg per 100 g of product). As for processed cheeses, their calcium level is slightly lower, but also quite high, compared to other foods that a person eats every day (about 760 mg). Cheeses such as Gouda and Cheddar are also close to this indicator. About 700 mg of calcium is contained in 100 ml of cream, and if we talk about brynza, then using 100 g of such a product, you can replenish your supply of trace elements by 515 mg.
All other dairy products have a lower level of calcium than the above, however, regularly using them in normal amounts, you can replenish your daily supply of the substance well. In particular, about 307 mg of the component (per 100 g of product) is in natural condensed milk. As for dairy products, in a glass of kefir there is about 250 mg of calcium, yoghurts and yogurt can boast about the same indicator, and in sour cream (30% fat) it is only 85 mg. The same goes for cottage cheese.
If we talk about milk as a pure product, then, depending on the origin, it may have different levels of trace elements in a glass of product. So, goat milk is valued, for example, a little less than cow or goat milk: in the first case, the Ca content is about 350 mg (per glass of milk), and in the second - not more than 300 mg for the same amount.
Vegetables and fruits
As you know, in products of natural origin such as vegetables and fruits, a fairly high calcium content. Which of them should be eaten in order to make yourself healthier by replenishing the micronutrient supply? Eating a large amount of food products with a high content of calcium in them daily, you can ensure a normal influx of other beneficial substances that should be in the human body.
Particular attention when choosing food for a daily diet should be given to rose hips - more than 250 mg of the component is in 100 g of the product. It is also recommended to use ordinary cabbage or watercress - in the products of this species there are about 210 mg of the substance per 100 g of net weight. The same goes for asparagus, which also helps in the fight against extra pounds.
Some doctors recommend consuming more olives or raisins to increase the level of calcium in the body. However, the proportion of calcium in such products is relatively small - only about 80-90 mg per 100 g. A little it is in garlic, in radishes and in carrots (no more than 35 mg), however, in these vegetables you can find a huge number of other necessary for the normal development of the body of substances.
As practice shows, various fruits contain a relatively small amount of calcium. So, for example, in figs you can find no more than 55 mg of the component per 100 g of fruit, in raspberries - about 40, in tangerines and strawberries - no more than 30, and in dates - a little more than 20. As for pineapples, they have a calcium content generally small - about 15-16 mg per 100 g of the fetus.
Greens
What is the calcium content of this type of food? Every day, people use them in combination with various dishes, without thinking about the fact that by slightly increasing their number, you can significantly replenish the supply of the substance necessary to maintain the vital functions of the body.
First of all, it is necessary to pay attention to the nettle leaves. It is in them that there is an increased concentration of the component - more than 700 mg per 100 g of product. Not everyone imagines how exactly this product can be eaten - considering options for its use in the field of cooking, you should definitely pay attention to recipes for delicious nettle soup.
High calcium foods also include basil leaves (370 mg) and parsley (about 250 mg). Slightly less of this component can be found in dill (about 125 mg), as well as in green onions (100 mg), however, as practice shows, they are used by gourmets in much larger quantities than those that were mentioned earlier.
Celery is considered an excellent way to lose extra pounds, not only due to the low level of calories in it, but also because of the high concentration of a wide variety of trace elements, including calcium (about 70 mg).
Nuts
What foods are considered high in calcium? These include nuts, and of various types. In particular, lovers of eating about 100 g of hazelnuts a day increase their trace mineral supply in the body by 255 mg, and fans of nutmeg and almonds by 250 mg. As for walnuts and pistachios, which are more common in the southern zone of Russia, per 100 g of correctly stored product there is a slightly lower concentration of calcium - about 125 mg (per 100 g), and peanuts have no more than 70 mg of the component.
It should be understood that here is a list of this type of products with the highest calcium content in them. In fact, almost all nuts that are in nature have a considerable concentration of the component. In addition, the composition of nuts has a high fat content, which helps the element to be absorbed in the human body. However, consuming them in large quantities, it must be remembered that in this form of the product contains a large number of calories, which are favorably deposited in body tissues in the form of fat.
Legumes
Among foods with a maximum calcium content are also legumes. In their composition there is not only this element, but also a large number of others necessary for the normal functioning of substances. Among the most useful foods of this group are chickpeas and mung beans, which have about 190 mg of Ca per 100 g of product in their structure. In addition, choosing legumes for eating, you need to pay attention to peas, in the structure of which there are about 90 mg of the component.
If desired, you can also eat dry soybeans, where there is 200 mg of calcium.
Cereals
Housewives very often cook porridge from various cereals for a garnish, not even suspecting that they contain a huge amount of valuable mineral. In what foods is the highest percentage of calcium? When choosing the ingredients for a dish for dinner, you must definitely pay attention to wheat groats - it is she who has about 250 mg of the component in 100 g. A considerable content of the element is eaten in peas (90 mg) and in oat flakes (50 mg). If we talk about the rice and buckwheat beloved by many, then the lowest indicator of calcium concentration is found in them - no more than 30 mg, and in the second case, as a rule, about 20 mg per 100 g of cereal.
High Calcium Maternity Products
As you know, in the process of bearing the fetus, future mothers, for the most part, of the microelements that enter their body, share with the fetus. They especially need to ensure that the level of nutrients is constantly normal, otherwise there may be some problems and malfunctions in the body and in the process of child development. In practice, one can often find comments about the fact that during pregnancy, many have weakened their hair, began to break their nails or abruptly began to fall out, crumble teeth. All these factors indicate that in the body of the expectant mother there is a catastrophic lack of calcium, namely this element is for the most part necessary for the normal formation of the skeleton of the fetus. So what are the foods with calcium for pregnant women? What should you especially pay attention to when planning your daily diet?
First of all, the expectant mother should take into account the fact that she definitely needs to use skim milk, but in moderation, since its excess can lead to an allergy to the product in the child, which is very common. In addition, you need to eat cauliflower, a small amount of garlic, celery, a large number of fruits, as well as berries. Of greens, it is recommended to pay special attention to parsley. In addition, you must definitely pay attention to other foods with sufficient calcium content. These include cheese, almonds, canned sardines, pistachios, hazel, almonds, as well as seafood, which, although not the highest concentration of Ca, but they have a huge amount of other substances that are very necessary for the development of the baby.
Why calcium is poorly absorbed
Eating foods with a high calcium content in them, many people realize that it is not digested well. This phenomenon is promoted by a number of factors.
So, if a person leads a sedentary lifestyle, not only calcium, but also other useful elements are poorly absorbed in his body, regardless of how many necessary foods are eaten. In addition, you should definitely pay attention to whether there are various diseases in the body associated with disruption of the endocrine system, gastrointestinal tract, as well as kidney problems. Hypovitaminosis can also be a cause of poor assimilation of Ca, when all the necessary elements in the body are not just enough, but they are in excess.
Any person should understand that during the heat treatment of products, some of the useful components that are contained in them are also lost. Calcium is no exception. So, when planning your daily diet, you must give preference to fresh food or one that goes through the minimum number of stages of stewing, cooking, and also frying.
If during the day a person eats a sufficient amount of food with the necessary calcium content, but it is still not absorbed properly, then you need to pay attention to the state of the nervous system - frequent stresses interfere with this process. In addition, the factor of prolonged fasting is of great importance - if it is present, the component is practically not absorbed at all, since this process requires a sufficient amount of vitamins, A, C and E, the presence of amino acids, selenium, copper, magnesium, zinc, proteins, and phosphorus. That is why in proper nutrition, the balance of absolutely all trace elements is especially appreciated.