How to raise calcium. How to replenish calcium. Limit yourself to one cup of strong coffee a day

So, you set out to be healthy and make up for the lack of calcium in the body. After all, a sufficient amount of this mineral in the body is a guarantee of healthy bones and teeth (and many other good things), which means years life. Most importantly, this is a guarantee of not just a long life, but a quality life. When you can not only walk with a creak to a nearby grocery store, but also travel, be truly active.

What does an ordinary person do to make up for the lack of calcium

Option two:

1. He goes to the pharmacy for a mineral complex, the price of which can differ significantly. Therefore, the cost of the coming happy old age threatens to hit the family budget. And yet it is not a fact that pharmaceutical products help, since not all forms of calcium from tablets are equally well absorbed. And in addition, many more conditions are required for the absorption of calcium. More on that below.
2. Leans with particular activity on dairy products. After all, we were taught from childhood that milk and its derivatives - best source calcium. It stuck in my head so hard that newly-made parents by hook or by crook stuff cottage cheese into their children ... And the rest do not lag behind! I am often approached by people who can’t stand cottage cheese, but FORCE themselves to eat it, “after all, calcium is needed.” Besides, latest research crowding milk from store shelves, and not only the usefulness of dairy products has long been in question - we are talking about real negative consequences for health such as cancer and osteoporosis. Yes, you read that right - osteoporosis (decrease in bone density). Countries with the highest per capita milk consumption have the highest incidence of osteoporosis. For example, in Denmark. Therefore, a mug of milk three times a day is not an option.

So what to do?

How to replenish and increase calcium in the body

I offer you absolutely new approach to the issue of replenishing calcium reserves in the body. It consists of three parts.

Getting calcium from plant sources

Yes Yes! Do not wonder. Nature has taken care of us, and many vegetables and cereals are rich in calcium. And not only them. Many also contain magnesium and vitamin D, without which calcium is not absorbed properly. That is, we get a "3 in 1" product. Here is a list of the best vegetable sources calcium:

• tofu cheese;
• white, red and other beans;
• spinach;
• rhubarb;
• curly cabbage (grunkol);
• Chinese cabbage (bok choy);
• broccoli;
• cilantro;
• sesame seeds;
• algae or seaweed;
• canned fish (since they contain fish bones suitable for eating);
• almond;
• dates;
• dill;
• parsley;
• oat groats;
• dandelion leaves;
• hazelnut;
• pistachios;
• lemon juice (!).

As you can see, the list is impressive. And it can go on for a very long time. This is a selection of the most common available products. Dandelions, of course, you won’t get hold of in the winter, but in the summer ...

Note. The data in all tables are based on calcium per 100 grams of product. And it's great that calcium is in parsley, which we know and love. But eating 100 grams of parsley is not easy. But 100 grams of beans or oatmeal available to everyone and everyone. Even small children.

We do everything possible so that calcium not only enters the body, but is also absorbed

For this, it is necessary the following substances: magnesium and vitamin D. Vitamin D is obtained from the sun and from fatty fish (salmon, salmon, herring, mackerel, and so on). Magnesium - from nuts and seeds, oatmeal and beans.

We try to avoid factors that contribute to the leaching of calcium from the body

• We don't use a lot of salt. Sodium, contained in even the most useful sea or Himalayan salt, contributes to the leaching of calcium from the body. This does not mean that now you need to stop salting food. No. Just try to be smart about it. And remember that even the most salty homemade food contains less salt than store-bought convenience foods. Why aren't they salty? Because it's still full of sugar. So, if you want to be active for a long time, cook your own food. Or, at worst, go visit.
• Limit coffee to the maximum. As soon as we can. It also helps flush out calcium from the body. And this drink, on which billions of people depend, has a lot of negative properties. For example, it destabilizes hormonal background. Therefore, we turn to tea and other delicious drinks.
• We do not lean on animal proteins (meat, fish, dairy products). It has been proven that their use in in large numbers threatens to acidify the body. And it also promotes the excretion of calcium. Therefore, before you sit down on a fashionable protein diet Duke, think carefully. Maybe she should prefer something else?

Those are the simple rules.

Sometimes ideas related to healthy eating and seeming an axiom, in fact, they are a delusion that seriously spoils our health.

Today, most women are concerned, which is fraught with fractures and tooth loss. Therefore, calcium preparations are drunk by the fair sex in handfuls.

But shock intake of calcium not only strengthens bones, but also contributes to its accumulation in organs and tissues. And this is fraught with great trouble for the body.

In Search of the Lost

Did you have enough?

It is impossible to compensate for calcium deficiency in the body with the help of tablets. They can only improve the absorption of calcium. In addition, its excessive intake in tablets can hardly be called a boon for the body. First, excess calcium makes it difficult for the kidneys to work. Secondly, there is evidence that "extra" can be deposited on the walls of blood vessels, impeding blood flow, and in tissues, forming microcalcifications.

"Clusters of microcalcifications may be the only indirect sign breast cancer, explains Vyacheslav Cherenkov, professor, oncologist, « best doctor Europe 2011". “It is almost impossible to detect them on your own - they are detected only during a mammological examination.”

The best

In any case, before taking calcium supplements, it is better to undergo an examination that will show if you need an additional dose. To do this, a study of blood serum and a urine test for the content of certain marker substances are made, indicating a lack of a macronutrient.

There is also a method for determining calcium in the hair - since hair and nails also serve as a depot of calcium in the body. In one, doctors are unanimous - you need to consume calcium in its natural form.

- Calcium is best absorbed from its main sources - milk, dairy and sour-milk products, any sea or river fish, - tells Igor Sokolsky, candidate of pharmacological sciences. - This macronutrient is well processed from beans, peas, lentils, aromatic plants (parsley, dill, basil), onions, cabbage, pumpkin and wild rose, all kinds of nuts.

We must not forget that one of the important sources of the macronutrient is drinking water, with which comes up to 30% of soluble calcium salts. If the examination shows that you still need to take the drugs, keep in mind that the body takes calcium gluconate and lactate best of all.

Lack of calcium in the body- a common problem! They say that it mostly affects the elderly, but this is not true! This affects both the elderly and the young and even children. This is good for young children. You can often see that they lick walls that do not have wallpaper, take pebbles in their mouths or chew sand. They just have a need for calcium, they find it tasty. Lack of calcium in the body leads to such bad consequences how frequent bone fractures, because from the absence a certain norm calcium, bones become significantly brittle and prone to fracture. If you have enough of this element in your body, then calcium will strengthen your bones during fractures, and they will grow together much faster. Calcium also strengthens teeth, making them strong. Promotes good growth nails, this is especially true for women. Your nails will stop peeling and will be strong. And also calcium affects your pulse, pressure and other indicators of the heart. Lack of calcium in the body ... And who will like it? I'm sure no one! And then the question arises how to increase calcium And how to make up for the lack of calcium? Eat foods with calcium or calcium supplements? What products? What pills? Now I will try my best b tell you more about it. So the most large quantity calcium is found in foods such as milk and dairy, but there is one small but. Milk should be fresh and real, preferably from a cow you know. Go to the village. Also, the cow whose milk you will drink should not be fed any supplements for mass weight or for other purposes. Well, eat milk in your diet. 1 cup of milk a day never hurts. Of course contains a lot of calcium in hard cheese which we love very much. If you like to eat a sandwich with cheese, washing it down with coffee, this is wrong. Since coffee has a bad effect on the body and does not allow calcium to be well absorbed in it. Cottage cheese also one of the main products that allows us to enrich your body with calcium. If you do not like dairy products, then eat more often greens, for example, spinach. Consume in your diet eggs and almond. But all this has a leader - this is sesame. It wouldn't hurt to eat it every day. There are also Sesame oil , which contains a lot of calcium, this oil does not taste very good and is a little expensive, but I think it’s worth at least occasionally dressing a salad with it and getting your necessary dose of calcium.

It's not a secret for everyone that the world has already come up with preparations containing this or that vitamin and there are also special preparations. to increase calcium in the body. Now very common calcium tablets. But remember, calcium gluconate is hard to absorb by the body, so it’s worth dropping a drop on the pill lemon juice. Before you buy yourself such a pleasure as a drug that increases calcium in the body, be sure to read the composition. If the composition contains additives such as calcium hydroxyapatite, lactate and calcium citrate, then without hesitation, buy this drug. Since it is well and quickly absorbed by the body. Be careful with the dosage of tablets, calcium intake per day for an adult is 800-1200 mg of calcium, for babies, of course, less. In some drugs, the dosage of one tablet is 5 mg, which is already much more than normal. Therefore, be extremely careful. You can buy calcium at any pharmacy, the main thing is that the pharmacist should get a good one and be able to tell you as much as possible and help in choosing the pills. Eat as much calcium as possible, calcium in the body is very important element. You like to run, walk, dance and it will not be very pleasant if your leg bones are weak and break. You don't want your kids, who often fall, to break their little hands! The use of calcium in your daily food is a must !

Today on the women's site "Beautiful and Successful" we will talk about a trace element that is super important for our body.

It is part of the human skeleton, and thanks to this metal, our muscles contract, including the main muscle of our body - the heart. It's about about calcium (Ca) - the twentieth trace element in the periodic system of Mendeleev. If symptoms of calcium deficiency are observed in the body, the diagnosis is hypocalcemia. It is important to monitor the level of this element in the body of both children and adults.

How does the body react to calcium deficiency?

This trace element performs two important functions:

• builds bones - makes them strong and hard;
• makes all the muscles of our body work, including the heart muscle.

Imagine that Ca is always present in the blood at the same level. Is always! Our body takes care of its comfort and makes sure that this microelement in the blood is enough.

As soon as its level in the blood decreases, the body begins to replenish it itself. Where does he get calcium from? He begins to "pull" it from the bones, tooth enamel and nails.

It is precisely because of the deficiency of this microelement that fractures occur in children, and in women after 40 they begin to hurt and become bones, cramps reduce muscles, fingers go numb, teeth crumble, nails do not shine, hair becomes brittle, the heart is naughty, deteriorates - all signs of calcium deficiency on the face.

In addition, a woman with signs of calcium deficiency constantly feels tired, gets tired quickly.

Let us once again draw your attention to the fact that if you do not give the body daily allowance Ca (1 g), he himself will take it from bones, teeth, nails, which will harm bone tissue.

How to determine the lack of calcium?

To find out if this element is enough for the body, you need to not only pay attention to the first symptoms and signs of its deficiency, but also take a blood test for calcium (biochemical), and also do densitometry. This type of examination examines bone density.

What is the best way to replenish calcium in the body?

Ca deficiency can occur for two reasons:

1. Insufficient consumption.
2. Violation of the process of absorption of calcium by the body.

AT natural form You won't find calcium in nature. It is found in lime, marble and gypsum.

By the way, in human body may contain up to one and a half kilograms of this trace element. If it is absorbed incorrectly and is not excreted, its excess will be deposited on the walls of blood vessels and kidneys, worsen their patency, which will certainly affect health over the years.

It is also important to remember that pure calcium will not be absorbed by the body. You definitely need to know how to replenish the reserves of this trace element correctly in order to benefit, and not harm your body.

Relieve symptoms of calcium deficiency female body possible by using certain products or preparations in which it is contained.

Products with calcium

Hard cheeses

Everyone knows that most calcium is found in dairy products. Since childhood, we hear about the benefits of cottage cheese for bones. But few people mention that more calcium is not in cottage cheese, but in hard cheese. Parmesan cheese can be called the record holder among hard cheeses. In 100 g of this fermented milk product contains 1300 mg (we remind you that the daily norm is 1000 mg) of pure calcium.

Chewing Parmesan cheese, you can feel a pleasant crunch. It is calcifications that get on the teeth - particles of calcium, with a lack of which it is worth regularly eating cheese.

Sesame

Very useful for eliminating the symptoms of Ca deficiency sesame seeds. Besides an important trace element they contain manganese (Mg). It is this chemical element helps to absorb calcium. Manganese serves as a conductor, that is, it carries calcium to bone tissue.

sardines

In third place, you can put sardines. They are also high in calcium. 100 grams contains a third daily allowance(330 mg).

But more importantly, fish contains vitamin D. It is this vitamin that is the second element that helps the body absorb calcium. Without him main trace element Ca will not penetrate into the bones, and women and children will have all the symptoms of calcium deficiency.

plant sources

Recent studies have shown that you will find especially a lot of calcium in seeds, nuts, legumes, as well as vegetables and fruits. Pay attention to such a cereal plant as amaranth. It contains 2 times more calcium than milk. This trace element from plants is best absorbed by the body.

sea ​​kale

We have already talked to the site about the benefits of seaweed for, this product also contains calcium. So it is imperative to include seaweed in your diet.

Eggshell

Often you can find information about what you can give your body calcium by using ground calcium. It really is. It is enough to eat 2 times a day ¼ teaspoon of ground eggshell to give the body a daily intake of Ca. But there are some nuances that you need to pay attention to.

• Firstly, the shell must first be processed. To do this, the eggs need to be washed, and it is even better to take the shell from boiled eggs.
• Secondly, for better assimilation you need to water the ground shell powder with lemon juice. It is the sour juice that will help calcium get into the bloodstream. When you pour lemon juice over crushed shells, you may notice a reaction - hissing and bubbling.

pounded eggshell can be used as a medicine, washed down with water, or you can pour it into salads, dairy products.

Juices

Also, calcium can be added to the juice (you need to read the composition on the package). We met good reviews about Noni juice (juice from Indian mulberries).

This is important for women!

Note: green tea and coffee flush out calcium from the body. Tea or coffee with milk is especially dangerous. Be careful those who like to get in shape by unloading. Tea with milk, green tea, coffee contains tannin. It is this substance that leaches the Ca element from the bones.

For the same reason, it is advised not to drink coffee and tea immediately after you have consumed foods or calcium supplements.

As you can see, there are many nuances that should not be forgotten by those who are looking for how to fill the calcium deficiency in the body with the help of products. Not only do you need to use the right products, you need to pay attention to the fact that the trace element is well absorbed. To do this, it is important not to forget about the "conductors" - these are magnesium, vitamin D, chromium. Without these elements, calcium will be deposited in the kidneys and on the walls of blood vessels, and not absorbed by the body.

There are few among us who carefully monitor the daily intake of Ca. To the aid of many, drugs come that will give the daily rate of calcium to the female body.

Calcium supplements

There are enough preparations containing the chemical element Ca on the market. Before starting treatment, it is important to remember that calcium is well absorbed only in combination with other trace elements.

• They respond well on forums where they discuss calcium deficiency in the body about Calceformin, a drug that, in addition to calcium, contains vitamin D, amino acids and other vitamins necessary for women's health. It is noted that regular use of Calceformin improves the condition of hair, nails and general well-being.
• Not bad make up for the deficiency of this microelement Sandoz Forte and Calcemin advance.

Doctors advise calcium preparations to be chewed, and not to be swallowed whole. It is best to take medications with food.

• Pay attention to Marine Calcium, which can also be purchased at a pharmacy. It is well absorbed by the body.
• Inexpensive and effective drug for the treatment of deficiency symptoms - Calcex.
• Mel TM Mel-ok refers to natural sources this element. It is mined from the bottom of the ocean, it undergoes a good cleaning and processing. It is prescribed as a food supplement for calcium deficiency in the body.
• A new drug that is considered one of the best for filling skeletal system- Bonviva.
• Also we found good feedback about Osteomed. Everyone who has taken it says that this drug works wonders. Bones cease to crunch and hurt, health improves.
• We also advise you to study the information about the capsules Haitsao gai, which contain liquid calcium in their composition. They are made from seaweed. In addition to calcium, these capsules also contain great amount trace elements needed by our body.

If you notice the first signs of calcium deficiency (lack), be sure to address this problem. If calcium is not replenished in time, this will lead to the destruction of bone tissue and serious problems with health.

Calcium, Calcium, Ca is a chemical element that is located in group II of the periodic table under No. 20. It is a light silver-white metal. The name of the element is due to the English chemist G. Davy, who in 1808 first obtained the metal from wet slaked lime by electrolysis - “calcium” comes from lat. "calx" ( Genitive"calcis") - "lime", "soft stone".

Calcium is one of the most abundant elements on our planet. So, among the minerals of the earth's crust, it ranks fifth in terms of detection frequency. It is found in large quantities in nature: rocks and clay rocks are formed from its salts, calcium can be found in the water of rivers and seas, and it is also an indispensable component of plant and animal organisms.

In everyday life, the element surrounds a person all the time. Most of various building materials - cement, brick, concrete, lime, glass - contain Calcium. In addition, there is a lot of it in the person himself.

An adult body contains at least 1 kg of calcium.

The role of calcium in the human body

Everyone knows calcium. He often appears in advertisements for various medicines or food products. It is thanks to advertising that the role of calcium in maintaining the normal state of teeth and bone tissue has become most famous. But few people know that calcium is also important for other systems of the human body. So, first things first.

teeth and bones

Availability required amount calcium has a direct effect on proper development bones and tooth formation. This is especially true for infants, children and adolescents. Adults also need an element - it maintains the strength of bones, so that they remain strong throughout life. Pregnant women are a separate category of adults for whom the presence of calcium is extremely important. This is due to the fact that during pregnancy, the mother's body provides the fetus with all the elements necessary for development, including calcium.

Heart and muscular system

Maintaining heart health is another important roles calcium. Regular intake of calcium in the right amount contributes to normal operation heart, as it is involved in the regulation of the heartbeat. In addition to the heart, calcium is also needed for muscular system- it helps the muscles move smoothly and correctly.

Nervous system

Far from the last role is assigned to calcium in supporting nervous system. Element nourishes nerve fibers, improves their conductivity, which ultimately has a positive effect on the speed of impulses between nerve cells.

Cholesterol

There are those that are always present in the body - “good” and “bad”. Calcium is one of the elements involved in lowering the level bad cholesterol, the excess of which leads to various diseases heart, blood vessels and other organs.

Daily calcium intake for children, adolescents and adults

The daily intake of calcium is directly related to a person's age. It is also important that calcium enters the body along with phosphorus in a ratio of one to five. The optimal daily intake of calcium for various categories population according to their age:

Children

• Up to 3 years - 600 mg.
• From 4 to 10 years - 800 mg.
• From 10 to 13 years old - 1000 mg.
• From 13 to 16 years old - 1200 mg.
• Over 16 years old - 1000 mg.

Women

• During pregnancy and lactation - 1500-2000 mg.

Men

• Adults (over 16 years old) - 800-1200 mg.

Lack of calcium in the body, symptoms

In order to notice a lack of calcium, it is necessary to carefully monitor the condition of the body. The consequences of a lack of a mineral are difficult to determine on early stages: sometimes months and years pass before they become apparent.

The first symptoms of calcium deficiency are manifested by the nervous system. Increased tension, irritability and anxiety can be noted. Also, the lack of a mineral provokes the occurrence of increased fatigue.

Insufficient calcium leads to a decrease in the elasticity of the skin, causing it to become dry. Hair loses color, becomes more brittle - the same applies to nails. Teeth are especially affected: various enamel defects and caries in the first place can indicate a lack of calcium in the body.

As for the muscular system, then on its part there may be a feeling of leakage, the occurrence of spasms. Trembling in the limbs, as well as the onset of nocturnal muscle cramps – clear signs lack of calcium.

As for children, the lack of a mineral sometimes manifests itself in the desire to eat chalk or dirt. In the later stages, a lack of calcium often leads to posture disorders, the development of flat feet.

Diseases associated with calcium deficiency

Most often, calcium deficiency manifests itself after thirty years. If you ignore the lack of a mineral, then, at a minimum, your health will worsen, and at a maximum, there will be serious illnesses and even reduce life expectancy.

Important! Normal absorption of the mineral occurs with the participation of vitamin D, produced in the human body under the influence of sunlight!

This is of particular importance for people who, due to the peculiarities of work, are always in enclosed spaces and virtually devoid of sunlight. Lack of vitamin leads to the fact that the absorption of calcium proceeds much worse and health is at great risk.

A lack of calcium can cause the following problems:

• growth retardation in children;
• rickets;
• curvature of bones, scoliosis;
• allergy;
• blood clotting disorder;
• nephrolithiasis;
• fragility of capillaries.

People who are chronically deficient in calcium suffer from uncontrolled muscle contractions, bleeding gums, and dental problems. They also cope much worse with physical and mental stress.

In some cases, a lack of calcium provokes the appearance of such serious pathologies, how osteomalacia and osteoporosis. These diseases cause softening of the bones, making them more fragile and unable to withstand stress. If you do not make up for the lack of calcium, the risk that diseases will become incurable increases.

Multiple sclerosis- an incurable neurological disease - develops in cases where the body suffers from a lack of calcium from the age of 15. As a rule, the disease manifests itself after 40 years, but with a particularly acute lack of calcium, it manifests itself even earlier.

Too much calcium and related problems

An excess of calcium hypercalcemia) arises from different reasons. This leads not only to the excessive consumption of foods containing calcium, but also to the presence of certain diseases:

1. Hyperparathyroidism is a pathology that manifests itself in increased output parathyroid hormone parathyroid glands. Most often, this disease occurs in women from 25 to 50 years old. The disease often proceeds without any external manifestations and is detected only during a medical examination.
2. Cancers of the lungs, kidneys, ovaries.
3. In addition, an excess of calcium can occur after radiotherapy neck and shoulders, as well as due to the presence of excessive amounts of vitamin D in the body.

Elderly people and women are most susceptible to hypercalcemia.

Symptoms of excess calcium:

• general weakness
• loss of appetite
• increased feeling of thirst
• nausea and vomiting
• convulsions
• pain in the lower abdomen
• constipation

Too much calcium in acute form leads to disruption of the brain, excessive production of urine, increased blood clotting, deterioration of the absorption of zinc by bone tissue.

How to replenish the body with calcium?

In order to restore calcium reserves in the body, you can use various methods. For example, there are special preparations that contain calcium. They are divided into three groups.

1. Monopreparations- products that contain only calcium salt. Often, calcium carbonate is used for their manufacture, which consists of 40% of the element itself. Somewhat less commonly, citrate, lactate and calcium gluconate are used, containing 21%, 13% and 9% of the mineral, respectively.

2. Combined drugs - products that include vitamin D, calcium salt and other elements. Advantage similar drugs in that they replenish not only calcium stores, but also provide the body with vitamin D, which has great importance in the process of calcium and phosphorus metabolism, and also supports normal condition and formation of bone structures.

3. Multivitamin preparations – complex means containing many vitamins and minerals necessary to maintain normal functions body of pregnant women.

Folk remedies

Apart from medical devices replenishment of calcium, there are also folk methods . One of the most famous is the remedy obtained from the shell of chicken or quail eggs. For its manufacture, the shell is washed well, dried and ground to a powder. After that, add some lemon juice to it. Typically, such a course lasts two weeks, but in some cases it can take several months.

Among medicinal herbs, rich in calcium the following can be noted:

• Nettle - 713 mg / 100 g
• Mallow forest - 505 mg / 100 g
• Plantain large - 412 mg / 100 g
• Budra ivy - 289 mg / 100 g

Six Rules for Maintaining Normal Calcium Levels

1. Naturally, the body must first be provided enough calcium. This is especially true for people who are prone to osteoporosis. It is extremely important to eat foods that contain calcium and avoid starvation.
2. Make sure that the body, in addition to calcium, also receives enough vitamin D. It is present in some foods, such as fish, and is also produced by the body during intake. sunbathing. It is enough to stay for 10 minutes under the sun for the daily portion of this vitamin to be synthesized.
3. Drink alcohol in moderation or avoid it altogether. Alcohol leads to a violation of the metabolism of vitamin D in the liver, as a result of which the absorption of calcium is much worse.
4. Stopping smoking, which leads to severe bone loss.
5. Restriction in strong coffee. Coffee leaches calcium from the body, so you should drink this drink in moderation.
6. News active image life. Sports activities - great way protect yourself from calcium deficiency. As a result of regular exercise, the condition of the bone tissue improves and the balance of calcium in the body returns to normal.

Foods rich in calcium

Let's see what foods contain calcium in large and medium volumes. Dairy products are rightfully considered rich sources of calcium. They contain the mineral in an easily digestible form, and milk sugar, also known as lactose, is converted into lactic acid during digestion and in this form improves the absorption of calcium.

However, the natural cow's milk contains only 120 mg of calcium per 100 g of the product, while, for example, there is much more calcium in powdered milk or cheese - 1000 and 530 mg, respectively.

Replenishing the lack of calcium with the help of dairy products, it is necessary to remember that the less fat in such a product, the more calcium it contains. Hard cheeses are considered leaders in this regard - they contain up to 1300 mg of the element per 100 g of product.

Calcium is present in cabbage of all varieties, spinach. Nuts are also mostly composed of calcium. Among the nuts the largest number Calcium is found in almonds and Brazil nuts.

It is noteworthy that seeds such as sesame and poppy also contain calcium, and in a decent amount. They are considered champions among foods rich in calcium: the first contains 975 mg, and the second - up to 1500 mg.

Whole grain wheat flour is also rich in calcium. Close to 900 mg of the trace element is also found in wheat bran. But it should be borne in mind that fine flour, as well as flour higher grades contains no calcium at all.

Soy and its products also contain calcium. In addition, there is a lot of it in herbs such as parsley, mustard leaves, dill and basil. Parsley does contain more calcium than milk - 245 mg.

For lovers of pastries and various sweets, it is useful to know that about 170 mg of calcium is contained in molasses. Using it instead of sugar, you can make pastries not only tasty, but also healthy.

Calcium in food. Table #1

Calcium in food. Table number 2

Products containing calcium in amounts less than 100 mg / 100 g

What foods contain even less calcium than those presented in the second table? Here is some of them:

• walnuts and shrimp: 95 mg;
• sour cream and cream: 85, 90 mg, respectively;
• boiled white beans: 90 mg;
• oatmeal, herring, carp: 50 mg;
• chicken and veal ≈ 27 mg;
• chicken and rabbit meat ≈ 15 mg;
• pork, lamb, beef: 8, 9, 10 mg, respectively.