Natural sources of calcium for a child. Norms for different categories of people. Other sources of calcium

Calcium is important nutrient for a person, which is necessary for building and strengthening bones and teeth. Calcium also regulates muscle contractions, nervous system and secretion of hormones important role in blood coagulation processes and helps to regulate blood pressure. Our body is unable to produce calcium on its own, so to maintain sufficient levels of calcium, we must obtain it from a variety of food sources. When we consume calcium, it enters our bloodstream and is transported to other areas of our body where it is needed. Any excess calcium accumulates in the bones and teeth. If the body does not receive enough calcium, it begins to extract it from the bones and teeth in order to function properly. This leads to their weakening and destruction, and can cause bone diseases and fragility of bones. Can serve as a source of calcium nutritional supplements, but the best way meeting the need for this mineral is to eat a balanced diet foods rich in calcium.

The human need for calcium

Children aged 4 to 8 years are recommended to consume 800 mg of calcium per day, children from 9 to 18 - 1300 mg. Men and women aged 19 to 50 years are recommended to consume 1000 mg of calcium per day, adults over 51 - 1200 mg. Pregnant or breastfeeding women need more calcium daily (1400 to 2000 mg).

Foods rich in calcium

Dairy are the most common group food products containing calcium. Milk, yogurt and cheese are good source calcium. Moreover, dairy products low content fats contain more calcium. Hard cheeses, depending on the fat content and variety, contain about 1000 mg of calcium per 100 grams, processed cheeses - half as much. 100 grams of yogurt contains about 130 mg of calcium. In milk - 120 mg, in skimmed milk a little more calcium.

Canned fish containing soft bones are the best meat option for calcium intake. soft bones can be crushed and eaten along with fish meat. Canned sardines (500 mg of calcium per 100 grams), salmon (210 mg) and mackerel (240 mg) are the richest in calcium.

green vegetables, especially dark green leafy ones, contain surprisingly high amounts of calcium. Parsley (245 mg), kale (210 mg), spinach (106), dandelion leaves (103), mustard leaves (61), turnip greens are excellent sources of calcium. In terms of the amount of calcium in food to the number of calories, many leafy vegetables are superior to dairy products. The following greens are also good sources of calcium: romaine lettuce (Roman lettuce), cabbage, celery, bok choy, broccoli, green beans, Brussels sprouts, pumpkin. Some fruit also contain calcium, including apples, bananas, tangerines and grapefruits.

many nuts contain relatively large amounts of calcium. The best choices are almonds (260mg per 100g) and Brazilian nut (160). Record holders for calcium content are sesame and poppy, about 1000 mg and 1500 mg per 100 grams respectively. Fennel seeds are also high in calcium. Of the legumes, white and red beans (150) and soybeans (100) are rich in calcium.

soy products such as tofu, soy milk, soy cheese, soy yogurt, and edamame (soy bean pods) are also good choice to replenish calcium levels from food. One hundred grams of tofu contains 105 mg of calcium and is surprisingly low in calories.

Sources of calcium in grain group are whole grain corn and whole grain Wheat flour. Regular flour, unlike whole grains, does not contain calcium. One slice of rye or whole grain bread contains about 10 mg of calcium, and a 50 gram serving of muesli contains about 25 mg of calcium.

Other sources of calcium

Surprisingly, many seasonings and spices also contain calcium. Among them are basil, dill, thyme, oregano, cinnamon, rosemary, cloves, garlic.

Oddly enough, molasses (molasses) contains high percent calcium - 172 mg per tablespoon. Therefore, to increase your use of molasses, you may want to consider substituting molasses for sugar in various recipes.

Many food manufacturers fortify their products with calcium. Usually calcium is added to breakfast cereals, cereals, fruit juices, milk substitutes (rice, soy milk).

Many people think that calcium is important to take exclusively in childhood. Indeed, we tell the kids which product contains calcium, emphasizing that the skeleton, spine and bones are being formed right now. However, as a person grows older, calcium does not lose its essential for the functioning of all organs and systems. Thanks to him we have strong teeth and dense nails, calcium is involved in complex biochemical reactions, provides and regulates the activity of enzymes. This achievement list calcium does not run out, it contributes to the contraction and relaxation of muscles and transmission nerve impulses. For an elderly person, the concept of osteoporosis is very familiar, when calcium ceases to be absorbed by the body, the bones become brittle and fragile. That is, the body needs this element throughout life. Let's take a look at which product contains calcium and how to use them correctly.

Plant Sources of Calcium

Despite the fact that many people associate calcium with milk, most of it is found in foods. plant origin. So, vegetarians are not so wrong with the choice of the most important foods for nutrition. Legumes are the leaders among them - these are beans and soybeans, peas and lentils. Many dislike them because increased gas formation in the intestines, but nutritionists advise to be sure to eat them a little at least a few times a week. An additional source of this important element there may be poppy, sesame or almonds, but due to their high calorie content, they cannot be the basis of nutrition. If you're looking for foods that have calcium but can't tolerate legumes, then check out the following food group.

Vegetables and fruits: an invaluable pantry of health

Honey is rich in calcium, so do not bypass this beekeeping product. Of the gifts of our garden and vegetable garden, pay the most attention to apples, gooseberries and strawberries, citrus fruits, apricots, cherries and peaches, grapes, currants, pineapples and blackberries. It is very easy for a child to explain in which product there is calcium, it is enough to take it to the country for the whole summer. Despite the fact that the calcium content in vegetables and fruits is not too high, thanks to vitamins and trace elements, it is absorbed very easily. A big plus is that we can consume these products in large quantities. Parsley, cabbage, watercress, rose hips contain at least 200 mg per 100 g of product. Useful source there will be any greens, young nettles and seaweed. By using natural products, it is impossible to overdose vitamins and minerals, but artificially mineralized water should be used carefully. When visiting a supermarket, you can track for yourself which product contains calcium, and its content will be indicated in the composition.

Milk and dairy products

Cottage cheese, cheese, cheese, kefir are the most important sources useful substances. If a person is allergic to lactose, he will look for what foods have calcium, except for dairy, in all other cases they should be eaten as often as possible. At the same time, milk is not the richest source of it. It is much more correct to use cottage cheese for food, the calcium content in it is much higher. A separate topic is women who are on a diet. The process of weight loss does not cancel the body's need for calcium. Today, a line of low-fat dairy products is very useful on the market. This is milk, kefir and cottage cheese, there are also low-fat cheeses, and the amount of calcium in them remains unchanged.

Protein products

We continue the conversation about what foods have calcium. The list is replenished with sources of protein indispensable for our body, these are meat and fish, eggs. Today, various weight loss programs are fashionable, and people are trying to eat less animal products. This is only partly correct: fatty beef is really not suitable for daily use, but chicken breast provides 50 mg of calcium for every 100 g of product. At the same time, the calorie content of this product is very low.

Diet for pregnant women

Substances that interfere with calcium absorption

Almost all products contain this element. However, we must remember that excess salt completely blocks the absorption of magnesium and calcium. In turn, caffeine greatly impairs the absorption of vitamin D3. As you already know, cereals and bread contain phytin, which interferes with the absorption of calcium. Based on this, sandwiches cannot be considered cheese and bread, it is better to eat them separately. Porridge with milk also does not contribute to the full absorption of all nutrients, so it is better to cook cereals in water.

Summing up

Finally, we will additionally tell you about where there is calcium. Which products contain it the most, we have already noted, now we will list additional sources. These are milk powder and cream, processed cheese and condensed milk. A large number of calcium contain Walnut and hazelnuts, such a delicacy as ice cream. From drinks it is tea and coffee beans, cocoa powder. We must not forget about canned food in oil, raisins, garlic, carrots and beets. The following will appeal to lovers of delicacies: it turns out that mushrooms, sausages and sausage contain calcium. All vegetables and fruits, berries, including watermelons and melons, also contain small quantities this element. Thus, at right approach there are no problems with a lack of calcium, almost every product that can be attributed to healthy eating, contains some amount of it.

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

The mineral plays a primary role in building and strengthening bone tissue, participates in the processes of blood coagulation, normalization of myocardial contractility, skeletal muscles, restoration of balance between the reactions of excitation, inhibition in the brain, regulation of the activity of certain enzymes.

The compound got its name from the word "Calx", which in Latin means "Lime".

Biological role

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

Macronutrient value: regulates blood pressure, tissue and intercellular fluids(together with sodium, magnesium and potassium); participates in the formation of bone tissue, including teeth and cartilage; maintains normal blood clotting by potentiating the transition of prothrombin to thrombin; enhances the permeability of membranes for the penetration of hormones, 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 Negative influence dairy and uric acid accumulating in the muscles due to the breakdown of fats and proteins (during physical exertion); participates in the mechanisms of transmission of nerve impulses to the brain; normalizes the synthesis of proteins and nucleic acids in smooth muscle; seals the walls of blood vessels, which leads to a decrease in the release of histamine compounds; stabilizes acid- alkaline 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 litre. Deviations from this indicator indicate a deficiency or excess of a compound in the body. Consider the symptoms indicating the development of hypo or hypercalcemia.

Shortage and overdose

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

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

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

Reasons for the development of calcium deficiency:

• absence in diet products containing a beneficial compound;
• violation of the absorption of the element in the intestine, due to dysbacteriosis or the absence of the lactase enzyme that breaks down milk protein;
• excess in the body of lead, magnesium, iron, potassium, phosphorus, sodium;
• chronic diseases digestive tract(pancreatitis, diabetes, kidney failure, gastric or duodenal ulcer);
• disease thyroid gland in which the synthesis of the thyrocalcitonin hormone, which controls calcium metabolism, is impaired;
• increased consumption of "bone-forming" nutrient, due to stressful situations, smoking, physical activity, pregnancy, lactation;
• excessive consumption of drinks that inhibit the absorption of the mineral in the intestines (coffee, alcohol, soda, energy tonics);
• deficiency in the diet, especially with vegetarianism, a raw food diet;
• prolonged use of laxatives and diuretics, which “wash out” the building mineral from the body.

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

To eliminate the symptoms of hypocalcemia, you need to enrich daily diet calcium-containing products or complex dietary supplements, mainly active ingredient which is the missing macronutrient. Using medical preparations consult your doctor first.

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

Symptoms of excess compound in the body:

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

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

daily rate

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

The daily requirement for calcium is:

• for newborns up to 6 months - 400 milligrams;
• for babies preschool age(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 old) and men (from 25 to 65 years old) - 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:

• intensive sports;
• profuse sweating;
• taking anabolic steroids;
• hormone therapy.

Remember, it is important to monitor the amount of calcium consumed daily, since a lack of the mineral is fraught with osteoporosis of the bones, and an excess is fraught with 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 intake of the macronutrient with food.

Small amounts of calcium are found 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. excess amount the first two compounds prevents its full cleavage.

The optimal ratio of calcium, magnesium and phosphorus in food or dietary supplements is 2: 1: 1. Considering that the mineral "passes" into a bioavailable form only under the action of gastric juice, receiving it and alkaline substances, neutralizing hydrochloric acid, including carbohydrates, leads to a decrease in the absorption of the element in the intestine. Wherein, sharing compounds with rhubarb, spinach, parsley, cabbage, sorrel, radish and currant potentiate the formation of oxalate kidney stones.

Remember, calcium is well absorbed from dairy products due to optimal ratio 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 bear in mind that an excess or lack of lipids in the diet prevents the full absorption of the “bone” substance, since in the first case there is not enough bile acids, and in the second - fatty acids.

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

Conclusion

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

Cover daily requirement the body in calcium is better due to natural foods: fermented milk products, poppy seeds, sesame seeds, cheeses, fish, nuts, greens. However, when consuming such food, it is important not to overdo it, since an excess of a mineral in the body leads to its settling on the walls of blood vessels and internal organs, provoking stone formation and gastrointestinal disorders, cardiovascular systems.

Milk, yogurt and cheese are classically considered the main sources of calcium, but dairy products should not be the only part of your diet. Greens, seafood, legumes and fruits also contain calcium and many other vitamins and minerals. Just don't forget to try a couple of non-dairy sources too - your body needs vitamin D to help absorb calcium!

Do you need calcium? What is the action plan?

Here is a list of foods and drinks that contain natural calcium(we can do without cows here!), as well as recipes to help make them commonplace in various dishes.

Natural calcium - natural sources and its content.

Let's go through this list (everything, of course, should be natural!):

1. White beans: 191mg calcium per 1 cup canned food (19% daily allowance).

These legumes are an excellent source of calcium and iron. Add them to vegetable dishes.

2. Sardines: 321mg calcium in about 7 sardine fillets (32% DV).

There is nothing suspicious here - sardines are among the most healthy fish! Along with calcium, they also provide a significant dose of omega-3s and vitamin D. Try adding them to a Greek salad or eating them straight from the jar.

3. Dried Figs: 107mg per 8 whole dried figs (10% DV).

These sweet dried fruits will provide you with antioxidants, fiber and calcium. Eat them as a lunchtime snack, or add these delicious dried fruits to jam.

4. Almonds: 72mg per ¼ cup roasted almonds (about 20 nuts) - (7% DV). You urgently need to taste it! It is the most densely "packed" nutrients in a calorie/gram ratio. In addition to calcium, almonds also contain potassium, vitamin E and iron. Sprinkle them on a salad or make your own almond oil. Just watch your portion sizes!

5. Oranges: 65mg (6% DV) per 1 medium fruit.

You were glad that we included oranges in this list? They are full of vitamin C and calcium, and you can eat quite a lot of them, especially for the holidays!

6. Turnips: 197mg calcium (20% DV) in 1 cup of cooked turnips.

It is full of calcium, antioxidants and folic acid which can help improve mood. Until the 18th century, turnips were the main vegetable in Russia (until they were replaced by potatoes).

7. Sesame seeds: 88mg calcium (9% DV) per 1 tablespoon.

These seeds are not only decoration for fast food buns. Sesame seeds can help lower blood pressure, reduce inflammation, and may even fight some types of cancer! Use their nut crunch in salads.

Calcium-fortified foods and drinks

Fortifying foods with calcium is a popular way to help people eat a balanced diet.

8. Instant oatmeal: 187mg (19% DV) in 1 cup dry cereal.

This is a quick breakfast option that is full of fiber and calcium. Just choose oatmeal without added sugar!

9. Orange juice: 500mg calcium (50% DV) in 1 cup!

Fruit juice is ideal for morning breakfast and contains a lot of calcium and vitamin C!

10. Firm Tofu: 861mg (86% DV) per ½ cup.

We know what you're thinking: what is tofu? Tofu is boiled soybeans, a kind of "bean curd". it great way add lots of protein, little fat, and (of course) calcium to any meal! What's on your table tonight? Try this caramelized tofu.

So, Coxamin (Coxamine): 360 mg (36% of the daily value) in 1 tablet.

COXAMIN is the best natural calcium that is 100% absorbed in the body. It is 20% more effective at absorbing into the body than the calcium in dairy products, and just over 40% than Tricalcium Phosphate.

Do you have a favorite non-dairy source of calcium? Please tell us below in the comments!