Which nuts contain the most calcium? What foods contain calcium? Plant Sources of Calcium

Kefir - traditional product our diet and a powerful digestive stimulant.

The most important useful property fermented milk drink - that it contains beneficial lactic acid bacteria. An acidic pH-environment and lactic acid bacteria - lactocultures of prebiotics, very similar to the natural intestinal microflora, help to digest well not only kefir itself, but also other foods.

Kefir is a fermented milk product, which means that it contains bacteria similar to those that live in the microflora of the human stomach. It has a beneficial effect on the work of the cardiovascular and nervous system In addition, it is a source of calcium and protein.

In the composition of kefir:

milk protein, fats, organic and fatty acid, natural sugars;
vitamins - A, PP, beta-carotene, C, H, 8 B vitamins;
minerals - calcium, magnesium, sodium, potassium, phosphorus, chlorine, sulfur, iron, zinc, iodine, copper, manganese, selenium, chromium, fluorine, molybdenum, cobalt.

2. Is kefir good for everyone?

No, it's a myth. There are people for whom kefir is contraindicated. First of all, these are those with increased acidity. gastric juice. Kefir is prohibited peptic ulcer stomach and duodenum, as well as at hyperacid gastritis or pancreatitis.

Important!

Kefir is contraindicated in children under 7 months. In general, kefir can be given to children only from a year old, and no more than 100 ml per day, because kefir irritates the mucous membrane, which can cause bleeding in the baby.

3. Is fat-free kefir healthier than regular yogurt?

It is better to choose kefir with a fat content of 3.2%. Fat-free kefir does not contain fat, and fat-soluble vitamins, such as vitamin D, are not absorbed in the absence of fat molecules. And it is necessary for the absorption of calcium.

4. How is bio-kefir different from regular kefir?

In addition to the usual lactic acid bacteria, bio-kefir contains bifidobacteria in huge number- 10 million bacteria per gram of product. Compared to conventional kefir, bio is a more active product. It is much more effective and faster cleanses our intestines from toxins and toxins.

On a note

Kefir is better to drink without sugar. But this drink, by the way, goes well with honey - 1 tsp each. on a glass.

5. Does kefir help with diarrhea?

This belief exists among many consumers, even from the time when three-day kefir was on sale. He, indeed, inhibited the development of pathogenic microorganisms in the intestine. Now such kefir is not produced. We have the opportunity to buy only daily yogurt, which, on the contrary, has a laxative effect on the intestines.

6. What is better to drink at night - kefir or milk?

When before going to bed there is a choice between milk and kefir, it is better to choose the latter.

To digest milk, it should be drunk at least two hours before bedtime. And thanks to the bacteria, kefir is well absorbed immediately, you can drink it right before bedtime.

7. Is kefir better than milk?

Kefir is healthier than milk specifically for adults, since lactic acid bacteria not only activate intestinal motility and suppress pathogenic microorganisms, preventing fermentation and decay from occurring, but also help digest casein - a protein cow's milk, promote the absorption of vitamins, calcium and iron.

Important!
Calcium from kefir is absorbed much better than from milk. Milk also (compared to kefir) makes it difficult to absorb iron.

8. Who needs to drink kefir?

People who have certain indications for this.

For example, if they have:

• Intestinal dysbacteriosis
• Liver disease
• Diabetes
• Autoimmune and allergic diseases
• gastritis with low acidity(3 times a day before meals, ½ cup).
• Constipation (fresh kefir).

9. How much kefir can you drink per day?

For an adult, the consumption rate of kefir is no more than 200-400 ml per day.

10. Is it true that kefir causes depression?

This is yet another misconception. Yes, kefir is sour, unsweetened, and it seems that there is not enough joy from it. But meanwhile, kefir contains the amino acid tryptophan, which is a source of the hormone of joy - serotonin. When we drink kefir, the hormones of joy are better synthesized in our body. No depression. We are light, airy and happy.

Important!
Kefir is a drink that relaxes the nervous system, so it is not recommended to use it during periods increased concentration(exams, business negotiations).

By the way, according to the results of the examination of kefir, conducted by Roskachestvo. Violations were found in 19 out of 36 kefir brands. For example, mold was found vegetable fats and Escherichia coli.

Longevity drink. All about the benefits of kefir
Improves digestion

Like other fermented milk products (for example, yogurt, acidophilus, yogurt, fermented baked milk), kefir stimulates the secretion of digestive juices, stimulates appetite.

The drink has a beneficial effect on intestinal microflora helps to maintain a balance of useful and harmful bacteria living in the large intestine. Thanks to this, kefir prevents constipation, prevents the development intestinal infections. It also boosts immunity defensive forces our body is largely determined by the state of the intestine.

It is no coincidence that nutritionists advise drinking kefir to people suffering from chronic gastritis with reduced secretion, colitis, as well as obesity, diseases of the liver and pancreas.

On a note

With many nutritional properties milk, kefir surpasses it in ease of assimilation.

According to nutritionists, in Russia, about 3-5 people out of 100 milk causes a feeling of heaviness in epigastric region, sour belching, intestinal disorders. Most often this is due to insufficient activity of the enzyme that breaks down milk sugar.

After drinking kefir, such manifestations usually do not happen: as a result of fermentation, milk sugar almost completely disappears from it.

Strengthens bones

Kefir is an excellent source of complete protein, which is necessary for the construction of all body cells, and calcium, which is important for bone strength. That is why those who often drink kefir are less at risk of developing osteoporosis, which threatens with severe fractures.

The lack of calcium also turns into a violation of the circulatory and neuromuscular systems - kefir helps to prevent these troubles.

By the way, calcium from kefir is very well absorbed, like vitamin D and iron.

Quenches thirst

In hot weather, we sweat a lot, which threatens to dehydrate the body. it disease state, in which the work of many organs and systems is disrupted. For example, dehydration increases the risk of thrombosis because the blood thickens. Loss of moisture leads to shrinkage heart rate, lowering blood pressure. Frequent consequences dehydration - dizziness, headache, distraction, irritability.

That is why it is recommended to drink more water in hot weather. And 1-2 times a day it is good to replace it with kefir. It perfectly quenches thirst, and also helps to retain moisture in the body, because in addition to the actual liquid, it contains a lot of mineral salts.

And much more

Not so long ago, scientists discovered anti-carcinogenic substances in kefir - it protects the digestive organs from oncological diseases. Often fermented milk drink prescribed for those who suffer from atherosclerosis, however, in this case, you need to choose kefir with low fat content.

Eat or spread?
Kefir can not only be eaten, but also used externally.

With swelling of the eyelids

moisten cotton swabs in cool kefir, squeeze lightly and put on closed eyes for about 10 minutes. After that, wash with cool water.

For sunburn

Remove redness and pain lotions from cool kefir on inflamed places.

With rough and weathered skin of the hands

Dip your hands in a bath with warm kefir, in which a teaspoon of honey is dissolved. Dry your hands after 15 minutes terry towel and then lubricate with a nourishing cream.

That calcium is very important and useful element everyone in the human body knows. To understand how calcium is absorbed, you need to know what foods it is contained in.

Calcium is a macronutrient necessary for the structure and functioning of all cells. human body. The largest number calcium is in hard tissues: bones and teeth. Calcium is needed by the muscles for their work, is involved in blood clotting. The influence of this mineral is essential in the conduction of a nerve impulse.

How Much Calcium Should You Get From Food?

The daily intake of calcium by a middle-aged person (men 25-60 years old, women 25-50 years old) should be about 800 mg. Men over 60 and women over 50 normal functioning body, should receive 1200 mg of calcium per day.

To children special requirements: newborns up to six months need 400 mg of calcium, children under 1 year old - 600 mg. As the child grows, more calcium will be required: after 1 year to 10 years - about 800 mg, and from 11 to 25 years - 1200 mg.

Foods High in Calcium

For the normal functioning of the human body, you need to know about correct use products containing calcium.

What foods are high in calcium? Record holders for calcium content are seeds (poppy, sesame), nuts, lettuce, greens and legumes, low-fat cottage cheese, lean fish, milk. But, in Everyday life Every person has their own food preferences. Someone does not like fish, and someone does not tolerate milk, but prefers vegetables and fruits.

Below is a table of calcium content in foods that satisfy a variety of tastes.

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 vital importance 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. From the gifts of our garden and vegetable garden, most of all pay 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 cheeses with low content fat, 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. it powdered milk and cream, processed cheese and condensed milk. Contains large amounts of calcium 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 large 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.

Calcium is best known as a mineral essential for healthy bones and teeth. Bones in the human body are regularly destroyed and recreated, for which we constantly need to receive calcium from the outside. In this article, you will learn which foods contain calcium, and our tables will help you choose the best sources of calcium for your diet from dairy products, animal and plant foods.

Why else do you need calcium?

Before moving on to the tables of calcium in food, we note that the body needs calcium not only for healthy bones and teeth, but also for:

• Contractions of all muscles, including the heart. When a nerve stimulates a muscle to contract, calcium is released to help proteins in the muscle carry out that contraction.
• Nerve signal transmission. Calcium helps carry messages between the brain and every part of the body.
• normal work blood vessels and blood clotting.
• The release of many hormones and enzymes that affect almost every function in the human body.

If the body does not have enough calcium to perform all these functions, then it begins to take it from the “reserve”, which is our bones and teeth. Therefore, diseases of the teeth and bones are a sure sign insufficient consumption calcium or vitamin D. The latter, in turn, plays important role in the assimilation of calcium itself (read on the "Forest Fairy", where the products contain).

How much calcium does the body need per day?

According to established scholars norms, we must consume calcium daily in the following amounts:

1. Children 1 to 3 years of age: 700 mg daily.
2. Children 4-8 years: 1000 mg daily.
3. Adolescents 9-18 years old: 1300 mg daily.
4. Adults 19-70 years old: 1000 mg daily.
5. Adults 70+ years: 1200 mg/day.

It is very important to get plenty of calcium during childhood and adolescence when the bones are actively growing. The most high density bones observed in a person at the age of 20-25 years. After 25 density bone tissue gradually decreases (the processes of bone destruction begin to prevail over their restoration), but calcium helps to delay the rate of this decline.

Note also that due to age hormonal changes women over 50 are advised to increase daily allowance calcium intake up to 1200 mg / day, while men need to do this after 70 years.

Calcium in dairy products: content table per 100 g

Consider first of all such products containing calcium in large quantities, such as milk, cottage cheese and cheese. All data for the tables below are taken from Database ministries Agriculture US for standard reference. We spend a lot of time and effort to collect, translate and conveniently provide you with information from reliable sources, and we will be very grateful to you for publishing our materials on social networks!

Which cheese has the most calcium?

Of all dairy products hard cheeses(parmesan, gruyère, cheddar, etc.) are distinguished by the most high content calcium per 100 g. Eating such cheese every day, you can easily fulfill the daily intake of Ca. However, as you can see from the following table, softer varieties of cheese (such as blue cheese and feta) can also give the body a good amount of calcium. Which cheese will you choose?

In addition to cheese, a lot of calcium can be obtained from milk, cottage cheese and other fermented milk products especially low fat. But do not forget that calcium is absorbed worse from fat-free "milk" than from fat. Therefore, if you need to make up for a calcium deficiency in the body, then try to choose cottage cheese and other dairy products with at least 2% fat content, and preferably with 4% or 9% fat.

The most generous dairy sources of calcium are presented in the table below:

Where else is there a lot of calcium, except for dairy products? Of course, in meat, fish, beans, some vegetables and a number of other products of plant and animal origin. See tables below!

Calcium in foods of animal origin. Content tables per 100 g

After cheese, canned fish is the best animal source of calcium, largely due to the fact that it is consumed along with the bones. oily fish(herring, pike perch, perch, etc.), fish caviar and seafood, in addition to calcium, will also provide your body quality protein and . However, seafood should not be abused, as they contain a lot of mercury.

Which fish has more calcium?

Table 3. Calcium in food: fish and seafood

Calcium in meat: beef, pork and poultry

Most calcium is found in red meat, especially beef and veal. The amount of mg of calcium per 100 g may vary slightly depending on which part you choose for your lunch. Also, the numbers can be influenced by the age of the animal, the degree of its fat content and in what conditions it was grown. The table below shows the average values ​​for the three most common types of meat products on the market.

How much calcium is in chicken eggs? Content table per 100 g

Another animal source calcium in food is eggs. In fact, only yolks and egg powder are found in high amounts of calcium. Eating two scrambled eggs for breakfast will provide you with only about 60 mg of calcium.

Calcium in plant foods (tables by type)

Among plant foods, a lot of calcium is found in legumes, nuts and seeds, as well as leafy vegetables and herbs. In addition to them, a high content of calcium per 100 g stands out:

• Dried goji berries (190 mg of calcium with a calorie content of 349 kcal);
• Raw garlic (181 mg of calcium with a calorie content of 149 kcal);
• Raw kelp seaweed (168 mg calcium, 43 kcal);
• Dried figs (162 mg calcium, 249 kcal);
• Lemon zest (134 mg calcium, 47 kcal) and zest of other citrus fruits;
• Cocoa powder (128 mg calcium, 228 kcal);
• Dried seaweed spirulina (120 mg calcium, 290 kcal);
• Dried tomatoes (110 mg calcium, 258 kcal).

Calcium content in legumes: table

Bean curd, aka tofu, can be a great source of calcium for vegans. Yes, and in itself soy is one of the plant foods, where calcium is the most. The best sources of this mineral among legumes are presented in the table below.

What vegetables have calcium? Content table per 100 g

Leafy vegetables and greens tend to be rich in calcium as well. For example, in 200 grams of kale you will find up to 50% of the recommended daily intake of calcium. But here you should pay attention to the fact that some leafy vegetables contain a lot of oxalates, which make calcium unavailable for absorption by the body. Cabbage does not belong to such vegetables, but spinach, parsley and amaranth should be consumed in small quantities.

Calcium in nuts and seeds (table)

Large amounts of calcium are found in oils and nut butters. However, these products are too high in calories and may contain additives that are unhealthy. In 100 g of almond paste you will find 347 mg of calcium (with a calorie content of 614 Kcal), and in tahini from sesame seeds - 420 mg of calcium with a calorie content of 570 Kcal per 100 g of product.

Most nuts and seeds are also good for the body due to their fiber content, healthy fats and . The following table shows which nut and seed foods contain the most calcium.

What cereals and grain products have the most calcium?

Vegetable calcium can also be found in foods such as cereals and other cereals and bran dishes (bread, breakfast cereals, etc.). Although they are not very rich in calcium, people eat them often and in large quantities. If most cereals have a high calcium content per 100 g only in dry form, then teff and amaranth remain even in the finished state. good sources this micronutrient.

The calcium content in spices. List of 20+ best sources

Spices are real record holders for the content of calcium per 100 grams. In this regard, even hard cheeses are inferior to them! Another reason to add spices to every dish is a large number of antioxidants (which you might already know about from our article). Finally, we present you the rating of the TOP-23 spices in terms of calcium content per 100 g of product:

1. Dried basil (2240 ​​mg calcium, 233 kcal);
2. Ground savory (2 132 mg calcium, 272 kcal);
3. Dried marjoram (1,990 mg calcium, 271 kcal);
4. dried thyme (1,890 mg calcium, 276 kcal);
5. Dried dill (1,784 mg calcium, 253 kcal);
6. Celery seeds (1,767 mg calcium, 392 kcal);
7. Ground sage (1,652 mg calcium, 315 kcal);
8. Dried oregano (1,597 mg calcium, 265 kcal);
9. Dill seeds (1,516 mg calcium, 305 kcal);
10. Poppy (1438 mg calcium, 525 kcal);
11. Dried chervil (1,346 mg calcium, 237 kcal);
12. Dried rosemary (1280 mg calcium, 331 kcal);
13. Dried cilantro (1,246 mg calcium, 279 kcal);
14. Fennel seeds (1,196 mg calcium, 345 kcal);
15. Dried parsley (1,140 mg calcium, 292 kcal);
16. Dried tarragon (1,139 mg calcium, 295 kcal);
17. Ground cinnamon (1,002 mg calcium, 247 kcal);
18. Cumin seeds (931 mg calcium, 375 kcal);
19. Bay leaf (834 mg calcium, 313 kcal);
20. Coriander seeds (709 mg calcium, 298 kcal);
21. Cumin seeds (689 mg calcium, 333 kcal);
22. Anise seeds (646 mg calcium, 337 kcal);
23. Ground cloves (632 mg calcium, 274 kcal).

Unlike other regular food calcium tables, this table not only shows calcium content in 100 grams of food, but also provides data on the percentage of calcium in 100 grams. of this product (3rd column), and the quantity this product containing the daily rate of calcium - 4th column.

This table is very easy to use. For example in your daily diet there are three products containing calcium: milk, oatmeal, wheat grain bread.

Milk: 120 mg (in 100 grams) - 12%

Oatmeal - 64 mg (in 100 grams) - 6.4%

Wheat grain bread - 43 mg (in 100 grams) - 4.3%

In order to replenish the daily intake of calcium (1000 mg) only from these products, you need to use:

Milk: 600 gr. – 72%

Oatmeal: 200 gr. – 12.8%

Wheat grain bread: 400 gr. – 17.2%

Based on this variant of the amount of daily intake of these three products, the daily calcium intake will be replenished by 72% + 12.8% + 17.2% = 102%.

The proportions may be different, as well as products containing calcium from the table.

Calcium content in foods. Table (improved).

The role of the calcium content in human food is in the formation of bone tissue (tooth enamel, bones). Calcium has the most importance in the body in young age up to 25 years old. Until the age of 20, there is an active growth of the bones of the skeleton. From 20 to 25 years of age, growth stops, but the bones continue to form in thickness. During this entire period of time, the importance and role of calcium content in human food is especially great.

The role of calcium in the body of a pregnant woman is high. During this period of time, calcium is needed more than usual. This element is necessary for the active formation of the child's skeleton.

Insufficient absorption of calcium in old age can lead to such a disease as.

In order for the bones not to be brittle, food must contain quercetin , the table of its content in foodstuffs is presented

2 Signs of calcium deficiency

The first signs of a lack of calcium in the body and its content in human food are allergic reactions, as skin rashes, tingling in the limbs, there is a sleep disturbance, the occurrence of muscle spasms, disruption of the heart muscle. From the side of the nervous system, irritability can be observed, increased nervousness. An increase in blood pressure can be a sign of calcium deficiency, since the calcium content in food is important for its normalization. A lack of calcium can affect the decrease in immunity, a person can perceive and remember information worse.

Signs of a lack of calcium in the human body and its content in food are expressed in an unhealthy state of hair, tooth enamel (it may be destroyed), nails (delamination). The fragility of the bone tissue increases, which can cause osteoporosis. The kidneys may begin to form sand and stones.

In children, along with the described phenomena, signs of a lack of calcium in food products can cause dementia, growth retardation.

In pregnant women, a lack of calcium in food can be detected by the appearance of toxicosis, a violation of the blood supply to the brain. Since the lack of calcium will be replenished from its main reserves - from bone tissue, the signs of its deficiency may be the fragility of bone tissue and tooth enamel.

How to choose

3 Calcium intake

The rate of calcium intake depends on the age of the person. Teenagers need more of this element, since at this time they have an active growth of the bone tissue of the skeleton. Significantly more calcium is required for pregnant and lactating women. A large calcium intake is required for people who are actively involved in sports. This is due to the fact that calcium is washed out of the athlete's body with sweat. Also, during exercise, calcium plays an even more important role in the transmission of nerve impulses, in muscle function, heart muscle contraction, and bone strength. The rate of calcium intake is slightly higher for the elderly. At this age, the absorption of calcium by the body decreases.

In some countries, Africa, South America, the established rate of calcium intake is significantly lower than the WHO recommended rate. And in Japan daily allowance calcium intake is only 300 mg. And yet, the incidence of osteoporosis in these countries is significantly lower.

Comparing latest research On this topic, many scientists have come to the conclusion that the leaching of essential trace elements from bone tissue, with the subsequent development of osteoporosis, is affected by excessive consumption of animal protein. This leads to a shift in the acid-base balance of the body towards acidification, and subsequent alkalization (recovery) due to salts of trace elements that make up the bone tissue (calcium, phosphorus).

IMPORTANT:

In order for minerals: calcium, phosphorus and others to be delivered to the bone tissue of the spine, as well as to improve the nutrition of the articular tissue intervertebral discs, and removal of waste toxins and toxins from the articular tissue, it is recommended to perform some exercises that can be performed at home. For more details, you can follow the link:- .

It should be remembered: all cells of our body receive normal nutrition oxygen and minerals, as well as the process of removing unnecessary and dangerous residues, only in the process of MOVEMENT, in which blood flow increases, due to which all of the above vital moments occur.

4 Too much calcium in the body

An excess of calcium in the human body occurs if the human body long time too much of this element comes with food and in the dosage form. An excess of calcium in the body is primarily fraught with the fact that its excess in the form of salts can be deposited in the kidneys and on the walls of blood vessels. circulatory system person. The latter fact can provoke the appearance of such a disease as atherosclerosis of the vessels.

Separate scientific studies have shown that an excess of calcium in the body can also cause the formation of stones. a certain kind in the kidneys. Also, an excess of this element can cause the formation of deposits in the pancreatic ducts, and the formation of stones based on calcium salts in the gallbladder.

In addition to deposition in the vessels of the circulatory system, an excess of calcium in the body can cause the deposition of calcium salts on the walls of the aorta and on the heart valves.

With hypercalcemia, it is possible the following symptoms:

- nausea, vomiting;

— intense thirst, loss of appetite;

- weakness;

- Pain in the lower abdomen, constipation.

With a high excess of calcium in the body. There may be a manifestation of hallucinations, impaired consciousness, and other disorders of brain function.

5 Calcium medicines

What calcium drug do you need to treat or prevent its deficiency, as well as the dose and duration of administration, breaks between courses, it is better to find out from your doctor or therapist.

As a rule, a calcium drug is prescribed during periods of its increased need. For example, during pregnancy, during active growth bone tissue and the formation of the skeleton, with increased physical exertion, with fractures for accelerated recovery bone tissue, and for preventive purposes.

Before using a calcium medicinal product, you should familiarize yourself with the contraindications. As a rule, these drugs are contraindicated in the formation of kidney stones, with kidney failure. If you have increased clotting blood, calcium medications should be taken with caution.

Calcium may be included in multivitamin complexes, also, be produced together with vitamin D (“Calcium D3 nikamed”). Calcium medicines are available in the form of tablets, powders, capsules, solutions.

AT dosage forms the following calcium salts may be present: calcium gluconate, calcium chloride, calcium carbonate. Calcium medications differ in their absorption. Calcium citrate and calcium lactate are best absorbed. Calcium carbonate is absorbed more slowly, so it is best taken after or during a meal.

Calcium gluconate in crushed (powdered) form will be absorbed better than in a tablet, especially if you drop a little on it lemon juice. What kind of calcium salts are contained in the drug, you need to look in the instructions for use, in the "Composition" section.

All calcium drugs are absorbed by interacting with acidic environment stomach. If you have decreased secretion gastric juice, then a calcium preparation, it is recommended to drink some sour juice, such as orange.

In view of the fact that medicines containing calcium are absorbed gradually, it is not necessary to take the entire daily norm at once. It should be taken several times a day, in small doses.

6 Absorption of calcium in the body

The absorption of calcium in the body depends on several main aspects.

1. The presence of vitamins D and C. A lack of vitamin D can be observed in regions with a temperate and cold climate, with a small amount sunny days. Vitamin D is produced by the skin in response to ultraviolet radiation. AT warm time years, it is enough to stay in the sun for 20 minutes in a short-sleeved shirt in order to get the daily intake of vitamin D. This vitamin belongs to fat-soluble vitamins. This means that it can be accumulated by the body and used in the future as needed. For the absorption of calcium in the body during the cold periods of the year, you need to ensure that this vitamin is present in food during enough. If an insufficient amount of it comes with the products, then for the normal absorption of calcium in the body, you need to take it additionally, or in vitamin form or taking fish oil.
2. The absorption of calcium by the body depends on physical activity experienced by the human body. If physical activity is not enough, calcium will be absorbed very poorly. An example of this is the emerging calcium deficiency in the body of astronauts, who for some time stayed in weightlessness, under conditions of insufficient physical activity. Despite being completely balanced diet, in their body a lack of calcium was found.

At rest, a person's blood "acidifies". To restore the acid-base balance of the body, calcium and phosphorus salts are used, which are then excreted from the body. This fact significantly impairs the absorption of calcium in the body. For the same reason, the optimal reception medicines and foods containing calcium are considered evening. At night (without movement), the body becomes acidic, and the intake of calcium supplements in evening time, prevents its leaching from the bone tissue, to restore the acid-base balance.

1. The absorption of calcium in the body depends on the factor which food predominates in your diet. The point is again in acid - alkaline balance. Animal proteins that come with food shift acid - alkaline balance towards acidification. Restoration of balance occurs due to calcium, which is consumed by the body. It is no coincidence that in the countries of Africa and Japan, where the consumption of meat and dairy products is not commensurately less, the level of osteoporosis is significantly lower than in countries where the population actively consumes meat and dairy products. ( Recommended article :)
2. As a result of some scientific research found that calcium in dairy products is found in molecular form. And the absorption of calcium in the body occurs better in the ionic form, that is, in the one in which it is found in plant products.
3. All substances that have a diuretic effect, that is, they contribute to a more active excretion of mineral salts through the urine, prevent the absorption of calcium by the body. These substances include: alcohol, caffeine, nicotine, and other substances that have a narcotic effect. Carbonated drinks containing caffeine (Coca-Cola) and energetic drinks also contribute to the excretion of calcium salts from the human body. Deteriorate the absorption of calcium in the body aspirin, oxalic acid, the products of which it is included.