Calcium

Health Tips

To stay young, energetic, to have an impeccable appearance, it is necessary to provide oxygen to every cell of the body. A healthy heart and blood vessels will help with this, and they need calcium.

The posture of the queen and the graceful gait are also a merit calcium. It is necessary for the nervous system, for blood coagulation, the synthesis of many substances, hormones, for the normal functioning of the gastrointestinal tract.

  • These are, of course, children, pregnant and lactating women. Health the child is laid in the womb, and in the first year of life, the child increases body weight three times and grows by 50%. Imagine how much calcium it would take you to grow 25 cm.

  • If you are experiencing seizures.

  • If you are concerned about interruptions in the work of the heart, increased or decreased arterial pressure ( calcium necessary for the functioning of the cardiovascular system).

  • If you are concerned about constipation or diarrhea (with calcium deficiency, intestinal contraction is disturbed).

  • If you have elevated hormone levels thyroid gland (at the same time, calcium is washed out of the bones, the work of all organs and systems is disrupted).

  • If you have excessive bleeding.

  • If you have a peptic ulcer – be especially on your guard here, an increased level of calcium enhances the secretion of gastric juice and causes an exacerbation of the disease.

  • If you have kidney and urinary tract stones (excess calcium is excreted from the body by the kidneys).

Decreased calcium levels in the blood may be due to elevated levels of phosphorus, which may be due to kidney disease, or due to a magnesium deficiency. Magnesium is necessary for the synthesis of parathyroid hormone, which regulates phosphorus-calcium metabolism.

Everyone knows that calcium is not formed in the body, which means that we depend on its intake with food. Dairy products, fish, meat, green vegetables, fruits, nuts are rich in calcium.

Need in calcium in adults it is 0.8-1.1 grams per day, in children under 7 years old – 1 gram per day, in adolescents 1.4 grams per day, in pregnant and lactating women 1.5-2 grams per day.

For an adult, this is about 1 liter of milk per day, or 1 kg of cottage cheese, or 150 grams of hard cheese, or 3 kg of beef.

Calcium content in foods

(calculated for 100 g of product)

Dairy

Milk 3% – 100mg; Milk 1% – 120mg
Yogurt – 120 mg; Sour cream – 100mg
Cottage cheese, goat cheese – 95 mg; Processed cheese – 300mg
Hard cheese – 600mg

Green vegetables

Salad – 83mg; Cabbage – 60mg
Celery – 240mg; Green onion – 60mg
Green beans – 40mg; Green olives – 77mg

Fruits, nuts, seeds

Oranges – 35mg; Dried apples – 45mg
Figs – 57mg; Dried apricots – 170 mg; Raisins – 56mg
Almonds – 254mg; Peanuts – 70mg
Sesame – 1150mg; Sunflower – 100mg

Fish and meat

Dried fish – 3000 mg; Sardines – 350mg
Boiled fish – 30 mg; Beef – 30mg

Bread

Black – 60mg; White – 30mg

remember, that only half of the incoming calcium is absorbed, therefore, in order to ensure the intake of 1 gram of calcium, it is necessary to “eat” 2 grams.

You can often hear that calcium is more easily absorbed in the presence of vitamin D. This is true. At present, even special vitamin complexes have been created. Without vitamin D, calcium absorption is impossible. Vitamin D is synthesized in the skin under the influence of sunlight. Adults do not need additional vitamin D supplementation. Children in the first year of life should receive vitamin D in the form of an aqueous solution throughout the year, except for the summer months.

Fatty foods (butter, fatty meat, sour cream, etc.) form insoluble complexes with calcium, which makes it impossible for calcium to enter the bloodstream, and all of it remains in the intestines. A food containing vegetable protein of cereal crops (wheat, rye, barley, bakery products, etc.) has a similar effect.

Homemade cottage cheese does not contain calcium, it remains entirely in whey. Cottage cheese of industrial production is additionally enriched with calcium.

It is recommended for pregnant and lactating women, children and anyone who wants to stay healthy and beautiful to take vitamin complexes containing calcium and vitamin D in courses, because it is difficult and not always possible to provide enough calcium with food.

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