Since childhood, we hear that calcium is necessary for our health. Indeed, the insufficient content of this trace element in the body can lead to the development of serious diseases. That is why it is necessary to include in the daily diet foods rich in calcium. Let's see what calcium is in and what is its daily intake for a person?
What can lead to a lack of calcium in the body?
Calcium is the main trace element of the skeletal system. Its deficiency in the body affects primarily bone and teeth. If you don’t use calcium-containing foods in the right amount, this can lead to the development of such pathologies:
- muscle cramps;
- increased pressure;
- tooth decay and bleeding gums;
- osteoporosis and others
Today, there are many pharmacological agents that contain calcium, but it is not recommended to get involved in them, because, as you know, any medicine can cause side effects. Moreover, many foods are saturated with calcium, and if they are properly included in the daily diet, then you can provide your body with the necessary content of this important trace element.
What foods contain calcium?
Vitamins D and B1 contribute to a good absorption of calcium by the body; therefore, the diet should contain products containing them. It is also worth noting that in people who abuse alcohol, tobacco and coffee, the body does not fully absorb calcium.
List of Calcium Products:
- fruits and vegetables (green);
- milk products;
- a fish;
- food algae;
- walnuts etc.
For a balanced diet, you need to figure out which foods contain the most calcium. The most saturated with calcium are legumes:
A lot of calcium contains poppy seeds, almond kernels, and sesame. Of course, these products are not consumed every day, but they should be included in the menu and eaten at least once a week.
Vegetables, fruits, berries, as well as greens and cereals contain much less calcium than the above products. Nevertheless, they are also important to include in the menu, since they are rich in other beneficial vitamins and trace elements that contribute to better calcium absorption.
If we talk about products of animal origin, saturated with calcium, then first of all it is necessary to distinguish fish, especially salmon and sardines. Meat also contains this microcell, but in smaller quantities than fish.
Dairy products are less saturated with calcium, but they can be eaten without restriction, that is, every day. So, doctors recommend to include such products in a daily diet:
- sour cream;
- cottage cheese;
By the way, if you are afraid of being overweight, you can use low-fat dairy products: they contain calcium in the right amount.
Calcium content (mg) in 100 g
What is organic calcium?
Heat treatment of products leads to the fact that the beneficial properties of organic calcium become inorganic. Such food is poorly digested, and this can lead to the development of gallstone disease.
Pasteurized foods contain inorganic calcium. These include primarily store dairy products and infant formula. Of course, in big cities it is difficult to find natural products. In this case, it is recommended to include in the diet foods that promote the dissolution and absorption of calcium. For example, beet juice: it purifies the blood by dissolving deposits of inorganic calcium on the walls of blood vessels.
It is important for nursing mothers to know that the content of organic calcium in breast milk, which is necessary for the normal development of the baby, is difficult to fill with artificial mixtures.
What is the daily intake of calcium?
As already mentioned, foods that contain calcium should be included in the daily diet. However, it should be borne in mind that an excess of calcium can also lead to the development of many diseases. Daily intake of calcium varies with age and is:
- for adults - 1.1 g;
- for preschoolers - 1 g;
- for teenagers - 1.4 g;
- for people over 51 years old - 1.2 g.
For women carrying a baby and lactating mothers, the recommended daily intake of calcium is 2 g.
How to fill the lack of calcium in the body with eggshells?
If the body does not have enough calcium, then the egg shell will help to restore the necessary balance, since it consists of this trace element by 90%. It also contains a large amount of other minerals. To prepare such a dietary supplement at home is not difficult, and the effect of its use will be noticeable almost immediately. Let's look at several ways to make it.
Recipe number 1
- 3-5 eggs;
- fish fat.
Preparation and use:
- Take a raw egg, wash it thoroughly.
- Boil egg shells for about 15 minutes.
- Separate the film from the shell.
- Dry and grind in a coffee grinder.
- Accept 1 tsp. and wash down with fish oil.
Recipe number 2
- eggs - 3 pcs .;
Preparation and use:
- We get egg powder as described above.
- Fill it with lemon juice.
- Now close and put in the refrigerator until the egg powder is completely dissolved.
- Take 2 times a day for 1 tsp.
As you can see, products that contain calcium in the required amount for the body, quite a lot. By making the right menu and including them in your daily diet, you can prevent the development of many diseases. Take healthy food and be healthy!