Foods to increase calcium. How to restore calcium in the body. Calcium deficiency: why is it bad? Video: ideal calcium without drugs

Calcium is one of the most important elements in human body, which affects the work of most vital important systems. Unfortunately, few people think about what an insufficient amount can lead to. The maximum that people can think about is that, due to the lack of this element, it is possible: brittle nails, dull hair, deterioration of the teeth and so on.

However, the consequences are much more serious. This, including a violation of the heart muscle. Or, for example, the deterioration of blood clotting. And this is just the beginning of the list. Therefore, it is extremely important to remember that calcium must be supplied to the body in sufficient quantities.

Calcium deficiency symptoms

First of all, let's deal with the symptoms - how to understand that there is not enough calcium in the body? Here are the symptoms that indicate this problem:

condition general fatigue body, lethargy, unwillingness to do anything, even fall asleep or wake up
unable to focus on what you are doing right now
deterioration of hair, teeth, nails, skin on the face
and joint pain
hemorrhages, hemorrhages
reduced immunity, all diseases are much more difficult to tolerate
tendency to allergic reactions rises sharply
growth disorders, frequent fractures (in more severe cases)

Therefore, if you notice at least one of these symptoms in yourself, this is an occasion to think about your health. After all, the deficiency of this mineral threatens you not only with deterioration appearance, but also serious violations in the work of the whole organism.

What causes calcium deficiency

The deterioration of the appearance is due to the fact that the body, feeling a calcium deficiency, for example, in the blood vessels, "takes" it from the hair or nails, thereby making up for the shortage. If external reserves are depleted, then the body takes the missing calcium from the bones, which are very rich in it. And this, in turn, becomes a much more serious problem than, for example, brittle nails or dull hair. The structure of the bones becomes porous, the bones themselves brittle. This leads to such a disease as. Basically, this disease is age-related. But due to a large lack of calcium, it can develop even in childhood or adolescence.

To even more serious consequences leads to calcium deficiency in the work of the heart muscle, and can also greatly worsen blood clotting. In addition, a consequence of a lack of calcium can be:

arrhythmia
atherosclerosis
diabetes
arthritis
depression

How to increase the amount of calcium in the body

If it is very large, then most likely you will be offered hospitalization. This is the only correct solution in this case. If everything is not so serious, then it will be possible to get by with a course of treatment with drugs containing calcium. In addition, a drug containing vitamin D is usually prescribed. The dosage is selected individually.

In order for the body to function normally, it is necessary to provide it with vitamins, minerals and other useful elements. One of these substances is calcium, which is necessary for the preservation of teeth and bones. Archaeological studies have shown that primitive people there was already a lack of calcium in the body, the signs of which were manifested by rarefaction of bone mass.

The role of calcium in the human body

adult body healthy person contains about 1000 g of this trace element (in teeth, skeleton, urine, blood). It occurs in ionized and non-ionized states. This chemical element provides normal structure bones and teeth, blood clotting, coordinated work of the muscular apparatus, nerve impulses, performance Lack of calcium in the body leads to disorders important processes. He takes part in the protection of the colon from tumor processes, the fight against inflammatory and allergic phenomena.

During puberty daily requirement in the element reaches a maximum (about 1200 mg), because it is then that the process of accumulation of bone mass is completed. Then, starting years, it gradually decreases (800 mg). An increase in the need for a microelement may be associated with active physical activities, period breastfeeding or bearing a child.

Why is there a deficiency?

Calcium deficiency in the body can have a different origin. Among the most common causes, doctors call the following: pathology (production of parathyroid hormone occurs, which enhances calcium absorption), Cushing's disease (transportation of calcium into the blood through the cells small intestine prevents excess glucocorticosteroids), taking glucocorticosteroids, diseases thyroid gland.

Lack of calcium in the body, the symptoms of which interfere with a normal life, can also be caused by vitamin D deficiency, intestinal diseases. And also urolithiasis, lack of estrogen, hypocalcium diet, physical inactivity, profuse sweating, work with fluorine-containing dust and phosphate fertilizers.

signs

When there is a lack of calcium in the body, its signs are due to the leaching of this trace element from the skeleton into the blood. On the initial period similar condition does not pose a health hazard provided adequate replenishment. But if you do not supply calcium to the body when it is deficient, then you can face various adverse consequences.

So, patients with this problem begin to suffer from bone pain (caused by bone loss and thinning), muscle cramps, tooth decay, pathological fractures, arrhythmias, memory loss, disorders of skeletal formation. In pregnant women, a lack of calcium in the body is manifested by severe toxicosis. Signs can affect the condition of an unborn baby.

Calcium deficiency in a child

Calcium is a very important substance for children, because it takes part in the growth and development of the child. This microelement should enter the baby's body daily in an amount of 500 to 1000 mg. In addition to participating in the growth of bones, it also affects the performance of the whole organism. It is important to prevent the occurrence of a deficiency, as this may affect further development child. Deficiency can result in problems in tooth growth and skeletal development, abnormal functioning nervous system. To prevent this condition, doctors recommend giving your child calcium supplements for children.

The consequences of a trace element deficiency in a baby's body can manifest itself in the form of seizures, deterioration of blood clotting, skin vulnerability, hair loss, tooth decay, bone fragility, cloudy lens of the eye, and skeletal developmental disorders. Calcium deficiency in a child is detected by outward signs- the condition of hair, nails, teeth worsens.

Diagnostics

To effectively eliminate the problem, it must be diagnosed in time in order to protect a person from possible consequences. Lack of calcium in the body, the signs of which are on initial stage outwardly manifest little, diagnosed with some difficulty. This is related to the fact that clinical symptoms(e.g. bone pain) mineral deficiency may have another origin. Low rate calcium in the blood is often not associated with its lack in the body, but may be due to a decrease in serum proteins.

To diagnose a deficiency, doctors analyze mineral composition hair, evaluate the density and structure determine the level in the blood.

Diet treatment

Lack of calcium in the body, the symptoms of which can lead to the development of more complex diseases, requires immediate treatment. Doctors resort to two ways to correct the deficiency condition: diet therapy and drug treatment.

The first option is to prescribe a diet that contains food sources trace element. These are food products, including dairy dishes (sour cream, cheese, kefir, yogurt, cottage cheese), green vegetables (broccoli, White cabbage), canned fish (sardine), turnips, seeds, sesame seeds, juices, calcium-fortified flour, bean curd, legumes, nuts.

Diet therapy also involves the rejection of food, which adversely affects the absorption of calcium in the body. These products are primarily alcoholic drinks, soda and coffee.

Medical treatment

When a person is faced with such a problem as a lack of calcium, for the safety of his health and the prevention of consequences, he must contact the clinic, where he will be assigned certain ways out of this situation. If the patient's condition is no longer amenable to diet therapy, then in this case it is recommended to take drugs that contain a large number of this micronutrient. Therefore, if the question arose of how to make up for the lack of calcium, it is better not to answer it on your own, but to entrust this matter to experienced specialists.

So, medicines are divided into several categories: preparations containing calcium and vitamin D ("Calcium-D3 Nycomed", "Natekal"), vitamin-mineral complexes ("Nutrimaks", "Multitabs", "Complivit"). The latter are more suitable for prevention, as they contain a small dose of the mineral.

Prevention

To protect yourself from the problem of deficiency, you need to periodically apply measures for the purpose of prevention. First of all, it is recommended to include in your daily ration food products, which are considered natural sources calcium (dairy products). Avoiding alcohol will also help.

For those patients who certain period need an additional dose, it is recommended to use calcium supplements. This applies to athletes, pregnant women, breastfeeding women. child for healthy growth and development also need an additional dose of trace element, so parents should give them calcium supplements for children in order for them to have strong bones, teeth and beautiful hair.

The question of how to increase blood calcium is becoming increasingly relevant, since calcium is one of the most important elements in the human diet.

Calcium is a structural component of bones, teeth, and soft tissues. He has very importance In many metabolic processes organism. Calcium accounts for 1 to 2% of adult body weight, 99% of which is stored in bones and teeth. At the cellular level, calcium is used to regulate the permeability and electrical conductivity of biological membranes (such as cell walls) that control muscle and nerve functions, secretions of glands and blood vessels, their elasticity. Calcium is also essential for blood clotting.

The average rate of calcium in the blood for an adult is 2.15 - 2.50 mol / liter. A decrease in this indicator is quite undesirable and may be the result of a number of dangerous diseases. In this case, you will have to think about how to increase calcium in the blood.

With a sharp decrease in the level of calcium in the body, diseases such as osteoporosis, diseases of cardio-vascular system, enlargement of the thyroid gland, and the presence of malignant neoplasms. Unfortunately, the growth of these diseases among the population today has already become critical.

Causes of a decrease in calcium in the blood

The list of reasons for the decrease in calcium in the body is quite extensive. First of all, it should be noted that calcium enters the body through food and water. Therefore, today the question of how to increase blood calcium is of particular concern to people who abuse unbalanced diets and fasting. At risk are also women during pregnancy and lactation, in the postmenopausal period, as well as children during active growth. Excessive coffee consumption, smoking and frequent stress are also the causes of a strong expenditure of calcium. That is why it is so important to know how to increase calcium in the blood.

Causes of low calcium may be problems digestive tract such as intestinal dysbiosis, food allergies; thyroid disease and parathyroid glands, kidney disease. At unbalanced diet the place of calcium in the body can be taken by other chemical elements that do not allow the normal absorption of calcium. These include iron, sodium, potassium, phosphorus, magnesium, as well as lead and zinc. An important role in the absorption of calcium is played by the presence in the body of a sufficient amount of vitamin D.

Symptoms of low blood calcium

Manifestation of symptoms low calcium in the blood is usually not long in coming. First of all, bones and muscles will react to the lack of this microelement, and their condition will worsen significantly. Bones become porous and brittle, caries appears, heart palpitations are observed, muscle spasms. Also, the lack of calcium affects the health of other organs. In this case, the question arises: how to increase calcium in the blood?

Calcium-deficient people look pale and lethargic, get tired quickly, and become lazy. They are more sensitive to cold weather. The most obvious symptom is sweating around the head, even in cold weather. Nervousness and mental disorders can also be eloquent symptoms of low calcium in the blood.

Children born to mothers whose blood levels of calcium were below the minimum norm usually also suffer from a lack of this trace element. Calcium deficiency in such children becomes more noticeable if there is not an adequate supply of calcium, proteins, minerals and vitamins coming from whole milk, fresh fruit and vegetables.

Children who do not receive enough calcium stop growing, development slows down muscle tissue. They have observed poor appetite, and if force-fed, gag reflexes may occur. They also have a place frequent disorders stomach and diarrhea. Calcium deficiency reduces the body's resistance. Such children become easy prey for the respiratory and intestinal infections. Parents of such children must be sure to have information on how to increase calcium in the blood.

Calcium deficiency in young girls causes later puberty, frequent crashes menstrual cycle, excessive bleeding, anemia. The body's resistance against infections is reduced.

In case of insufficient amount of calcium during pregnancy, the development of the fetus continues, relying on the reserve calcium from the mother's bones, which in the future can cause it serious illnesses. bleeding, no breast milk, poor concentration of the mind, prolonged postpartum period- all these are common symptoms of low calcium in the blood after childbirth. In this case, the successful solution of the problem of how to increase calcium in the blood becomes especially relevant.

In older people, a lack of calcium in the blood can cause an exacerbation chronic diseases and problems of the cardiovascular system, since the work of the heart, the elasticity of blood vessels and nerve fibers are directly related to the balance of calcium in the blood.

Treatment of low calcium in the blood

Treatment of low calcium in the blood should begin with balancing the diet. How to increase calcium in the blood? First of all, you should pay attention to providing the body with a number of vitamins that contribute to optimal absorption of calcium.

Vitamin D, allowing the body to absorb calcium from the intestines, through its interaction with the proteins needed to transport calcium across the intestinal membrane into the bloodstream. Vitamin D also helps maintain an optimal balance of calcium and phosphorus during the mineralization process. bone tissue.

Vitamin C also actively promotes the absorption of additional calcium and helps to strengthen the body's resistance against harmful fungi and bacteria (eg, Candida), which also interfere with the effective absorption of calcium.

Magnesium interacts with calcium in regulating the functioning of the cardiovascular system, muscle activity, circulatory and nervous systems. Optimal ratio calcium and magnesium - 2: 1, while it is very important that the magnesium indicator does not go beyond the upper permissible limits.

Lactose, found in dairy products, promotes intestinal absorption of calcium in infants, although there is no evidence that this rule applies to adults.

As noted earlier, diet plays a paramount role in deciding how to increase blood calcium. The main thing is to support it right balance. For example, fats and proteins in our diet promote calcium absorption, but only if they are not consumed in excess. Popular since the late 90s diets based on the diet with high content protein, actually help reduce overall calcium absorption by increasing the rate at which calcium from the body enters the intestines.

Foods that increase blood calcium

About the need proper nutrition a lot has already been said. But it is worth dwelling in more detail on the list of products that will help increase calcium in the blood. For people suffering from calcium deficiency, nutritionists recommend including dairy products in their diet. These are a variety of cheeses, yogurts, milk (preferably with low content fat or fat free), etc.

Non-dairy foods can also be a source of calcium. These include the following: salmon, sardines, collards, tofu, rhubarb, spinach, turnips, caviar, white beans, broccoli, peas, Brussels sprouts.

AT large quantities oxalic acid is found in foods such as spinach, rhubarb, chocolate, cocoa, parsley, poppy seeds, beets, chard, carambola, nuts, berries, and beans. There is quite a lot of oxalic acid in tea leaves, although, fortunately for lovers of this product, oxalic acid is contained in the drink itself in very limited quantity, since not many leaves are used in brewing.

Phytic acid is another chemical element that inhibit calcium absorption. It is found in cereals, grains, seeds and nuts.

Concentration level phytic acid can be reduced by heat treatment products, soaking them in acidic environment, fermentation or by sprouting grains.

As an example, it can be said that bread made from cereals does not actually interfere with calcium absorption, since when yeast is added to the sourdough dough, phytic acid breaks down. It is important to note that phytin is not actually a trace element harmful to humans, it simply inhibits calcium absorption. So eating foods high in phytic acid is quite possible, but in limited quantities.

The same is true with caffeine. If you drink coffee in moderate doses, then caffeine has a very small effect on the absorption of calcium. You can reduce and compensate for the loss of calcium if you add one or two tablespoons of milk to coffee.

Pills that increase blood calcium

How to increase calcium in the blood with pills? Take pills that increase calcium in the blood, you must be very careful. It is important to follow the instructions and advice of doctors, since an excess of calcium in the blood is no less dangerous than its lack.

There are established norms for calcium intake per day (including the calcium that was ingested with food). Children aged 1 to 3 years need 500 mg, from 4 to 8 years - 800 mg; adolescents, up to 18 years old, need 1300 mg; adults aged 19 to 50 years - 1000 mg; people over 51 need 1200 mg of calcium per day.

It should also be noted the positive role of protein in the absorption of calcium, in particular, the amino acids lysine and glycine. Therefore, calcium supplements are often made in a chelated form (not necessarily with these two amino acids). Chelated supplements are associated with amino acids that help calcium to be better absorbed.

It is also worth remembering that all drugs can cause side effects and should not be taken without a doctor's recommendation.

How to increase calcium in the blood with drugs? Among the most known drugs that help increase calcium, the following should be noted: CALCIUM + ASCORBIC ACID (Calcium + ascorbic acid), CALCIUM GLUCONATE (Calcii gluconas), CALCIUM LACTATE (Calcii lactas), CALCIUM CHLORIDE (Calcii chloridum), etc.

June 27, 2013 Everyone knows that calcium plays important role in the work of the body, especially in work immune system, muscle activity and nerve conduction. With a lack of calcium for these processes, the body begins to replenish it at the expense of bone mass.

Approximately 300 mg of calcium is lost daily in feces and urine. Since the human body is able to absorb only a certain part of the calcium contained in food, at least a “triple portion” of this valuable mineral is needed.

Calcium is especially needed during growth. By the age of 30, it is usually achieved highest point in the formation of bone mass. From this moment, slowly but constantly, the previously accumulated calcium begins to be used. By the age of 70, the average person has lost one third of the bone substance.

The need of an adult for this "building material" is 1,000 mg per day. A higher dose (about 1200 mg) is required during the growth period, as well as in pregnant and lactating women. Older people and especially the fair sex during menopause should consume at least 1,500 mg of calcium per day.

By far, the best sources of calcium are food, not pills. And the products are only real, environmentally friendly! Unfortunately, industrial products are becoming less and less calcium and other useful substances.

We present products that replenish calcium deficiency in the body:

1. Milk
A glass of milk (150 ml) contains approximately 300 mg of calcium. It should be noted that flavored milk, such as chocolate or strawberry, contains the same amount of calcium as regular milk, but it is more high-calorie and unsafe, while fresh and especially fresh milk is much healthier than packaged milk.

2. Hard cheese, especially parmesan
Total 30g hard cheese"Bring" about 250 mg of calcium.

3. Curd
100 g of cottage cheese is 300 mg of calcium.

4. Dairy products
Natural yoghurts and other dairy products are recognized the best sources calcium.

Dark green leafy vegetables: cabbage, nettle, garlic, celery, broccoli, parsley, psyllium leaf, and turnip leaf.

Eggs, meat and fish, including fish soups, canned food, meat broths"with a bone" or cabbage soup.

Poppy, sesame, almond, forest and Walnut, beans, soybeans, lentils, gooseberries, currants, strawberries, cherries, dried fruits, tofu are also excellent and quite affordable sources of calcium.

But sorrel, due to the oxalic acid it contains, helps to remove calcium from the body.

Calcium deficiency can be corrected by changing better side your eating habits.

Several simple ways change the situation for the better:

For drinks, choose milk with a low fat content.
If you are hungry, choose yogurt as a “snack” over a bun.
Prepare smoothies with fresh fruit based on low-fat milk.
Eat more yogurt or add it to fruit. Add yogurt to smoothies, salad dressings and sauces, or use it to top pancakes or waffles instead of mayonnaise and pastry cream.
It is also necessary to eat greens, green vegetables, which not only contain calcium themselves, but also improve its absorption from other products, normalizing the intestinal microflora, improving digestion in general.
Buy calcium-fortified drinks, cereals, and breakfast cereals.

It is important not only to regularly consume calcium-containing foods, but also to prevent a decrease in the absorption of such a valuable macronutrient.

You should get rid of these bad habits like smoking and drinking alcohol. The love of coffee is also the reason for the lack of calcium in the body, and a deficiency of ultraviolet radiation can adversely affect the absorption of this macronutrient.

It is necessary to provide the body with vitamin D and have healthy kidneys, since in the kidneys from vitamin D a substance is formed that transports calcium in the small intestine.

It is also necessary to eat food enough carotene to improve the mucous small intestine. Protein amino acids form well-soluble and easily absorbed complexes with calcium. Also promotes calcium absorption lemon acid and lactose.

Calcium(Ca 2+) is a common and important chemical macroelement in the body of plants, animals and humans. It enters plants from the bowels of the earth, and already from plant food into the body of humans and animals.

It is difficult to overestimate the importance of this element in the human body. Primarily, calcium - basis for the formation of human bones. Throughout life, the body experiences a need for it. AT childhood it is necessary for the growth of the child, in adults together

The daily intake of an adult is from 1000 to 1200 ml. in a day. Pregnant women up to 2000 ml, children from 700 to 1300 ml. depending on age. Unfortunately, the lack calcium in the body suffers most of the population of our country.

The role of calcium in the body

The influence of calcium in the body is quite large:

Calcium is involved in important physiological and biochemical processes of the cell. Calcium ions provide the process of blood clotting.
Calcium is indispensable in maintaining heart health by helping to regulate its proper heartbeat.
Calcium ensures the functioning of the nervous system, regulates the work of muscle contractions, debugs the work of nerve impulses.
With a prolonged lack of calcium, joint pain, osteoporosis, convulsions, and bone fractures can begin.
Calcium is responsible for the functioning of the parathyroid glands.
Drowsiness or vice versa, constipation and growth defects are the consequences of a lack of this element.
A prolonged lack of this element can lead to the development of hypertension, toxicosis during pregnancy, an increase in the blood, dementia.
Lack of calcium leads to the destruction of teeth and their loss, thinning of bone tissue, causing periodontitis.
Calcium deficiency can be accompanied by cramps, constipation and growth defects.

Calcium is washed out of the body, excreted in the urine, and the main reason for its excessive excretion can be an excess of coffee and alcohol.

refined sugar, called among doctors a sweet death, slows down and even blocks assimilation calcium organism. That is why it is so important not to give children lollipops and lollipops, the resorption of which is not only harmful to the teeth, but also blocks the flow of calcium into the blood for a long time. Young mothers and compassionate grandmothers who do not hesitate to buy sweets for young children should always remember this.

To make up for the deficitcalcium, we are ready to drink handfuls of preparations with it. Meanwhile, first of all, you need to make sure that it really is not enough, for this it is necessary to make appropriate analyzes for the level of calcium.

Foods rich in calcium

Calcium present in most products, but the problem is that it is poorly absorbed in the body (only 25-30%%). To force the body to hold calcium, it must enter the body surrounded by phosphorus, magnesium, strontium and, most importantly, vitamin D. Which is not only supplied with food, but also produced in the body under the influence of the sun.

Another one important feature absorption of calcium: the process occurs better in an acidic environment in the presence of fatty amino acids, because sorrel, spinach, just in time here. Most calcium, just in commonwealth with these substances in the following products:

The record-breaking product for calcium content is its content in the product, which reaches up to 1460 mg per 100 grams of product.
in sesame - a whole storehouse of calcium, as much as 700-900;
in dairy products, in cottage cheese - 120-150 mg, depending on the fat content of the product;
- 100-400 mg depending on the variety;
nuts, especially almonds, pine nuts and brazil nuts
and is also well absorbed from beans, pumpkins, soybeans;
rose hips, lentils and: parsley, dill, basil.
a lot of calcium in nettle and plantain large.

Calcium content in foods (mg/100g of product):

As you can see, it is very useful to ensure the need for calcium is enough to eat 500 grams of this tasty and delicious per month. useful product, which will be only 6 kg per year. However, the Russians do not get it in comparison with the Europeans, the average consumption is only 4.8 kg per year compared to the Scandinavian 18.5 kg and 25 kg for the French. However, as we also do not eat up.

The intake of calcium in the body

The most common opinion is that it enters our body before 30% of the required calcium. However, everything is not quite so here, modern Scientific research showed that excess calcium salts from water are deposited in the vessels, therefore it is important that the content of this element in water does not exceed the norm.

The best way to replenish calcium in the body, of course, is food, and vegetable: greens, vegetables, fruits, berries, herbs, nuts. Plants contain organic calcium - the one that our body needs and is easily absorbed by it.

Fish and seafood, honey, natural dairy products are also organic calcium and should also be present in the diet of people.

Unfortunately, to make up for the lack calcium in the body with the help of tablets is impossible, for the reason that the same inorganic calcium that we get with medications is not only not absorbed, but is harmful because it deposits in the body in the form of salts. Such an excessive intake of the element in the body makes it difficult for the kidneys to work, and according to recent data, it can be deposited on the walls of blood vessels, impeding blood flow and forming so-called microcalcifications, which contribute to the occurrence of breast cancer.

Too much calcium in the body leads to the risk of strokes and heart attacks. Sharp increase calcium levels in the blood and contribute to the formation of plaques on the walls of blood vessels and their increase in size.

Medicines with calcium: to drink or not to drink

In any case, there is no need to rush to randomly take calcium supplements, unless it is prescribed by a doctor. If, indeed, your body needs to take drugs, then keep in mind that it is best for the body to take citrates, calcium orotates and carbonates. But calcium gluconate and lactate widely used only a few years ago, although they lost their positions due to the release of new drugs, they are nevertheless the most affordable.

Therefore, choosing a particular tool, study its contents. Such preparations as "Calcium-D3 Nycomed", "Natekal" contain, in addition to calcium, vitamin D. However, it is worth considering whether you need this vitamin if it is easily produced under the action of sunlight.

It is enough for a healthy person to be in the sun for 20-30 minutes to replenish necessary margin this product. Therefore, the intake of calcium in winter time when there is very little sun on the territory of our country, it simply makes no sense. It is better to carry out the course of the body and saturate it with calcium in the spring, when calcium reserves are depleted over the winter.