The content of calcium in foods, its benefits and harm
Probably there is no such person who would not know about the benefits to our body, such a trace element as calcium.
First of all, this element is necessary for our bones and teeth and if you think that on this, its benefit for our body ends, you are deeply mistaken.
Calcium can not be called a rare macroelement.
It is present in large quantities of both animal and plant foods.
The difference is the percentage of its assimilation by the body.
What for to an organism to calcium?
- maintenance of bone tissue health;
- optimal vascular function (decreased vascular permeability, lower blood pressure, obstruction;
- deposits of cholesterol on the walls of blood vessels);
- improved coordination of movements, regulation of the muscles;
- participation in the processes of cellular metabolism;
- normalization of the brain and nervous system;
- improvement of the skin condition;
- elimination of low blood clotting;
- anti-inflammatory effect;
- increase immunity.
In different countries, the consumption rate is different.
It also depends on the person's age.
During the period of intensive growth and during pregnancy, it is necessary to consume up to 2000 mg of a macronutrient per day.
On average, an adult can consume up to 1000 mg per day.
In Russia, in the diet of people, dairy products predominate, especially fermented milk (kefir, cottage cheese, whey, yoghurts), so the percentage of digestion of the macroelement is reduced.
In Asian countries, where cereals, green vegetables and fish predominate, calcium is washed out less, so the rate of its use is about 350 mg per day.
Rating of foods high in calcium
Most believe that calcium is concentrated in dairy products.
In milk, hard cheeses, yoghurt, sour cream, cottage cheese there is a rather large amount of an important macronutrient.
Calcium is located in the whey, so the less heat treatment was, the greater the vitamin content in the product.
Skim milk products contain the same level of this microelement as in fatty foods, which can make people happy on a diet.
At the same time, most of the vitamin from dairy products is difficult to digest, especially by an adult organism.
Using milk, (this does not apply to feeding infants with their own milk), an acidic environment is produced in the human body.
In addition, cheeses contain a large percentage of fat and salts, which reduces to almost no absorption of the vitamin from these products.
More useful for maintaining the level of calcium in the body are products (amount per 100 g):
- Maca (1500 mg);
- Parmesan cheese (1200 mg);
- sesame (1150 mg);
- wheat bran (900 mg);
- young nettle (713 mg);
- brynza (630 mg);
- Nuts (especially almonds 260 mg and Brazil nut 160 mg);
- soybean (especially tofu – 256 mg);
- parsley (240 mg);
- rose hips (256 mg);
- legumes (from 200 mg);
- any cabbage (from 200 mg);
- watercress (214 mg);
- treacle (170 mg);
- cocoa powder (130 mg);
- spinach (107 mg);
- dried apricots (85 mg);
- celery (60 mg and high content of magnesium and phosphorus);
- sardines (300 mg) and salmon (50 mg), however, they contain a lot of phosphorus;
- eggs (yolk – 64 mg).
All this interferes with the assimilation.
Beet and lemon are able to remove from the body an excess of inorganic calcium (from thermally processed food and vitamin-mineral supplements) deposited as salt in blood vessels and kidney stones.
What do you need to assimilate calcium in the body?
In itself, this macronutrient is not absorbed in the body.
This requires the presence of vitamin D, B6 and a certain level of phosphorus and magnesium in the blood.
Most of the vitamin D is found in fish, eggs, butter, cottage cheese and liver.
However, vegetarians should not worry about this, this vitamin in 90% itself is synthesized by the body.
For this, it is necessary to contact the sun more frequently in the hours when the ultraviolet exposure is minimal (in the morning and after 4 evening).
Some doctors still find it difficult to answer about the benefits of synthetic vitamins or products artificially enriched with vitamin D.
According to various studies such additives only contribute to the deposition of salts in the body.
However, in combination 1: 2 (phosphorus: calcium), the hormonal background normalizes and digestion improves.
Phosphorus is found in legumes, nuts, fresh cucumbers, cabbage, celery, lean cheeses, oatmeal.
If the level of magnesium in the blood is minimal, then calcium is not able to stay in the body and leaves with urine.
To maintain magnesium and vitamin B6 it is necessary to include nuts and bran in the diet.
Lack or excess of calcium in the body
For the normal operation of the body, a permanent presence of a macronutrient is necessary.
Deviations from the norm may be due to:
- a fixed way of life (calcium is not absorbed from food because of low motor activity);
- overstrain of muscles (in athletes);
- frequent bath and sauna visits (calcium washing with sweat);
- dysbacteriosis, gastrointestinal and renal diseases;
- pancreatitis and hyperthyroidism of the thyroid gland;
- excess of magnesium, zinc, iron, potassium and sodium;
- vitamin D deficiency;
- use of laxatives and diuretics (eg, tetracycline);
- unhealthy foods (lots of salt, sugar, coffee and alcohol in the daily diet).
All this leads to a decrease in calcium, which affects the strength of bones.
Muscles begin to ache, convulsions appear, blood coagulability decreases and immunity worsens.
Excess of the rate of calcium in the body leads to:
- overexcitability of the nervous system;
- decreased muscle performance;
- the deposition of salts in the body with the formation of kidney stones;
I was convinced on my personal experience that my stomach, and the whole organism, calcium, obtained from cheese, is simply absorbing. Somewhere about a month every day I ate sandwiches with cheese (I just wanted to suddenly), then I was surprised at the nails: they were never so long and strong.