What do calcium products contain? Calcium in food
Text: Tatyana Firsova
What products, besides milk, can be sources of calcium for us? Are there many such products? It turns out that there are a lot. And not all of them are white. Greens, fruits, nuts and black molasses - everything you wanted to know about calcium, but were embarrassed to ask.
Who needs alternative sources of calcium?
Dairy products, including milk, yoghurt and cheese, are not only rich in calcium, they are formulated to maximize calcium absorption by the digestive system. Unfortunately, many people who have a sensitivity or allergy to milk protein (casein), as well as an inability to digest milk sugar (lactose), require dietary alternative sources of this essential mineral. Although calcium from dairy products is highly bioavailable (meaning it is absorbed effectively through the body's gastrointestinal tract), there are alternative sources of calcium, including some non-dairy products and calcium-fortified foods.
Calcium is a very important mineral for the vital functions of the human body. Most people know that calcium strengthens bones and teeth, but not everyone understands what a huge number of processes in the human body actually depend on calcium. Muscle functioning, contraction and expansion of blood vessels, transmission of nerve impulses, hormonal secretion - all this requires calcium.
Sources of calcium in carbohydrate-containing foods
Alternative sources of calcium can be carbohydrate-containing foods. Carbohydrates make up one of the three main classes of macronutrients. The other two classes are proteins and fats. Foods rich in carbohydrates include fruits, vegetables, grain products, breads, cereals, milk and dairy products. In addition, the list of carbohydrate foods also includes almost anything made with sugar: candy, sugar-sweetened drinks, confectionery, especially those made with honey. Eating these sweets is not as healthy (quite the opposite) as consuming other sources of carbohydrates that contain fiber, vitamins and minerals - fruits and vegetables.
Some vegetables may even contain more calcium than milk. Good sources of calcium are leafy green vegetables, especially cabbage. Almost all types of cabbage, including green Chinese cabbage, contain calcium. Depending on the variety, one serving (usually a 200-gram table cup) contains from 75 to 200 mg of calcium. Moreover, calcium entering the body from cabbage is very well absorbed in the digestive tract. Other vegetable sources of calcium include bok choy, mustard greens, arugula, broccoli, and baked potatoes.
Rhubarb, turnips, beets and especially spinach should not be considered as alternative sources of calcium. Although spinach is one of the most calcium-rich greens, it also contains a lot of oxalic acid, which significantly inhibits the absorption of calcium. Due to poor absorption, it takes about sixteen servings of spinach to get the same amount of calcium as you would get from a glass of milk.
Bread and fruit
Fruits are not usually considered sources of calcium, however, for example, some types of orange juice are artificially fortified with calcium.
Some calcium is found in grain products - bread, flatbreads and breakfast cereals. Additionally, some of these products are made using milk, which adds calcium. Industrially processed grain products can also be good sources of calcium, as they are artificially fortified with this mineral. In some cases, the calcium content in them can reach 1g of calcium per serving.
Calcium is not present in all carbohydrate-containing foods. For example, honey and sugar do not contain calcium at all. Fruits that have not been fortified when grown, such as watermelon, apples or oranges, may contain trace amounts of calcium but are not good sources. Other carbohydrate-containing foods, such as regular bread, also contain calcium in small quantities. A slice of white bread contains approximately 30 mg of calcium, which is about 3% of a person's daily requirement.
Beans, nuts and molasses
Another source of calcium can be beans and nuts. One serving of white beans, which are known primarily for their high fiber content, provides about a third as much calcium as a glass of milk. Red beans and pinto beans (light brown beans with dark spots, popular in the Americas) contain about twice as much calcium, but their calcium is slightly less absorbable.
Let's move on to nuts. Raw or roasted almonds, as an added bonus to their nutritional benefits (almonds provide the body primarily with monounsaturated fats and fiber), are a good source of calcium. Walnuts and raw pecans can also be good alternative sources of calcium, especially when compared to other nuts.
In general, although nuts and legumes are not the champions in calcium content, they can significantly enrich a calcium diet.
Finally, another rather exotic alternative source of calcium can be molasses or blackstrap molasses. Molasses is a byproduct of sugar production and appears as a syrupy, dark brown liquid. It's unlikely that molasses would be considered a common sweetener choice to replace sugar, but there are ways to incorporate it into your diet. Molasses can be used for barbecue sauces or added to beans. 2 tbsp. Molasses can provide up to 400 mg of calcium - almost half the daily recommended value for adults.
The daily requirement of an adult for calcium is 1000 mg, of which the body “stores” 99 percent in bones and teeth. The human body really needs a lot of this mineral to live a full life. Fortunately, getting calcium from food is very easy. Milk and yogurt, cheese, nuts, seeds and fish, berries, fruits and vegetables - calcium is found in a lot of foods.
Calcium in dairy products
Low-fat dairy products contain slightly more calcium than whole dairy products - this is a proven fact. However, experts are still arguing about which dairy products absorb calcium better, low-fat or whole. And there is no unity of opinion.
- There is good news: calcium in dairy products is not lost during processing, so the so-called store-bought yoghurts, fermented baked milk, kefir are in no way inferior to homemade ones in this sense.
One glass of skim milk contains 306 mg of calcium (31% of the daily value) and 83 calories.
Natural yogurt is an excellent source of calcium. In addition, it is a completely self-sufficient food product that can be a complete afternoon snack or an important part of breakfast or dinner.
- A glass of yogurt (250 ml), depending on the type and fat content, contains 400 - 450 mg of calcium (almost half the required daily requirement) and only 120 - 200 calories.
Calcium in cheese
The amount of calcium in cheese depends on its type and manufacturer.
- Thus, original Parmesan contains the most calcium - 1376 mg per 100 g (138% of the daily value) or 69 mg (7%) per tablespoon.
Other hard cheeses (Gruyere, Swiss, Cheddar, Dutch) are also rich in calcium and contain 100 to 80% of the daily value of calcium per 100-gram piece.
However, remember that it is unwise to “extract” the required dose of calcium from cheese alone: all types of hard cheeses are very high in calories.
Dried herbs
Although dried herbs are rarely used in large quantities - often just a few extra pinches added to sauces, soups, stews - they are still a great way to increase your calcium intake.
tops the list of herbs containing calcium: it contains 2132 mg of this substance per 100 g (213% of the daily value), that is, 85 mg (9%) per tablespoon.
Celery seeds
contains 57 mg (6% DV calcium) per tablespoon
contains 53 mg calcium (5% daily requirement) per tablespoon
contains 40 mg (4% DV) per tablespoon dried herb
Rosemary
contains 38 mg (4%) per tablespoon
Other herbs
Sage, oregano, mint, parsley, and basil contain an average of 21 mg of calcium (about 2% of the daily value) per tablespoon.
Dried sesame seeds contain 989 mg of calcium (99% DV) per 100-gram serving (equivalent to 88 mg or 9% DV per tablespoon).
Sesame oil (tahini) contains much less calcium, but still a significant amount: one tablespoon of sesame oil covers 6% of the daily calcium requirement.
Flax seed
Perhaps the most valuable omega-3 fatty acid in the composition, a 100-gram handful of flax seeds also provides 26% of the daily value of calcium, as it contains 255 mg. However, remember that flaxseed oil contains no calcium at all.
Almonds are an excellent and very tasty source of calcium. 22 almonds (toasted or dried) provide 7% of your daily value (containing 74 mg calcium).
In addition, almonds contain huge amounts of vitamin E, iron, magnesium, manganese and phosphorus.
Brazilian nut
6 medium nuts will provide the body with 45 mg of calcium, which is 4% of the norm. In addition, Brazil nuts are rich in thiamine, folic acid, iron and are an excellent source of magnesium, phosphorus, potassium and copper.
One (!) Brazil nut provides the daily requirement of selenium.
Calcium in fish
Fish is rich in vitamin D, which is necessary for the proper absorption of calcium, and some types of fish also contain significant amounts of calcium, making them an almost ideal food.
- For example, 100 grams of herring contains from 7 to 11% of the daily value of calcium (depending on what part of the fish is used and where the fish was caught); pink salmon will provide 18% of the daily requirement.
Sardines in oil are even better: a serving of this fish contains a third of the daily value of calcium!
Calcium in vegetables and edible leaves
| vegetables | calcium in 100 g | % of daily value |
|---|---|---|
| spinach | 136 mg | 14% |
| broccoli | 47 mg | 5% |
| fireweed (fireweed) | 429 mg | 43% |
| grape leaves | 289 mg | 29% |
| amaranth | 215 mg | 21% |
| arugula | 160 mg | 16% |
| mustard greens | 74 mg | 7% |
| kale | 210 mg | 21% |
| turnip tops | 190 mg | 19% |
| garlic | 180 mg | 18% |
| dried tomatoes | 110 mg | 11% |
| watercress | 81 mg | 8% |
| chard | 51 mg | 5% |
| cabbage | 48 mg | 5% |
| swede | 48 mg | 5% |
| shallots | 37 mg | 4% |
| Brussels sprouts | 36 mg | 4% |
| leaf salad | 36 mg | 4% |
| parsnip | 36 mg | 4% |
Fruits and dried fruits rich in calcium
Who is at risk for calcium deficiency?
Postmenopausal women
Due to a decrease in the level of the hormone estrogen, calcium absorption significantly worsens during menopause. Unfortunately, increased calcium intake at this time will no longer help - calcium should have been consumed until age 30.
People with lactose intolerance
With these disorders, people cannot consume dairy products, often the main source of calcium.
Vegetarians and vegans
Plant foods contain oxalic and phytic acids, which impair calcium absorption.
People taking certain medications:
- antacids
- laxatives
- glucocorticoids.
Side effects from improperly taking calcium supplements
Calcium is necessary, but there must be a reasonable measure in everything: both its deficiency and excess are fraught with health problems. You need to take calcium supplements especially carefully, because this is the easiest way to exceed the norm. It is impossible to “overdose” calcium from food - excess simply will not be absorbed. 
Calcium is an essential trace element vital for the human body: its function is to maintain healthy bone tissue and teeth. It also plays a key role in the treatment and prevention of a number of serious diseases - hypertension, heart disease, strokes, rickets, osteoporosis, etc.
- up to 3 years - 600 mg
- from 4 to 10 years - 800 mg
- from 10 to 13 years - 1000 mg
- from 13 to 16 years - 1200 mg
- from 16 to 25 - 1000 mg
- from 25 to 50 years - from 800 to 1200 mg
- pregnant and breastfeeding women - from 1500 to 2000 mg.
If calcium supplements are used in the treatment of any disease or are needed to fill a deficiency, the dosage may be increased. However, only the doctor decides this.
The maximum allowable intake of calcium is 2500 mg for an adult and 3000 mg for a child, anything more can lead to serious side effects.
Belching, gas, constipation
Some indigestion - belching, hiccups, gases - is still the mildest side effect of too large doses of calcium. If your doctor recommended this dosage, do not worry, your body will gradually get used to it and the side effects will disappear.
Another common side effect of increased calcium intake is constipation. As practice shows, it does not go away on its own, so you can try a little trick - divide the required dose of calcium into several doses. If this does not help, you may have to stop taking calcium-containing medications - the potential health risk is too great.
Disorders of calcium and phosphorus metabolism
The metabolism of phosphorus and calcium is closely related; doctors call the ratio of calcium to phosphorus 1.5:1 optimal for absorption; this level is necessary for homeostasis. If calcium intake increases beyond normal limits, the ratio changes and excess calcium may be deposited as salts.
In addition, excessive calcium intake stimulates the release of parathyroid hormone, which is aimed at utilizing calcium. As a result, the mobilization of calcium and phosphate from bones increases. If phosphorus intake remains low, this can cause serious bone problems.
Stones in the kidneys
It has not yet been proven that excess calcium increases the risk of kidney stones. However, if you or any of your blood relatives have a history of kidney stones, it is recommended that you consult your doctor before taking calcium supplements.
Drug interactions
Calcium interacts with many medications (and, therefore, can potentially change the body’s response to a particular drug).
Calcium affects:
- on the absorption and metabolism of drugs for the treatment of osteoporosis
- interacts with beta blockers (blood pressure medications)
- interferes with the absorption of antibiotics and drugs for the treatment of thyroid diseases.
Wait at least two hours after taking calcium before taking any other medications.
There are several studies that show that excess calcium intake may increase the risk of prostate cancer and heart attacks. However, these studies did not find support in the medical community.
Increasing calcium intake is recommended if there are signs of calcium deficiency. Symptoms of calcium deficiency include frequent fractures and deformation of bones, slow growth in children, pain and muscle spasms, tingling and, of course, numbness in the legs or arms. There are many good natural sources of calcium. Everyone knows what is rich in them, for example, milk. However, in addition to this food, there are certain fruits and vegetables that also contain large amounts of calcium. These calcium food sources can also help you prevent deficiency symptoms.
Calcium-rich fruits
Many fruits contain large doses of calcium, with berries being at the top of the list. To increase your intake of this element, you can include any of the following fruits in every meal. Similarly, you can add berries and almonds to porridge. A fruit salad made from oranges, berries, apples and bananas is very tasty. Another option is to make a fruit smoothie with milk. So, here are these fruits:
- mulberry;
- rhubarb;
- hibiscus;
- apples;
- almond;
- banana;
- avocado;
- acai berries;
- Goji berries;
- oranges;
- grenades;
- prickly pear;
- kumquats;
- tamarind;
- blackberry;
- black currant;
- dates;
- grapefruits.
Calcium-rich vegetables
Here is a list of calcium-rich vegetables. You can fry them, grill or steam them, bake them, boil them, or add them to salads and enjoy them raw and fresh. They are also great in vegetable soups. To make a super-calcium-rich salad, combine chopped fruits and vegetables from both lists in a bowl and use yogurt as a dressing. Vegetables high in calcium:
- okra;
- parsnip;
- amaranth leaves;
- bok choy;
- Brussels sprouts;
- butternut squash;
- celery;
- beans;
- mustard spinach;
- cabbage;
- garlic;
- spinach;
- ginger;
- kale;
- turnip;
- green soybeans;
- spirulina;
- Swiss chard;
- Chinese broccoli.
Other calcium-rich foods
Yogurt is rich in calcium, so it is recommended to include it in your diet too. You can eat it with fresh fruits or herbs, or use it as a snack. Sardines are also, of course, considered an excellent source of calcium, so eat them once a week. The same goes for sesame seeds, goat and cow milk, mozzarella cheese and molasses. Other good suppliers of this element are oats, durum wheat, pistachios, hazelnuts, Brazil nuts, cheddar and cream cheese, eggs, caviar, pollock, low-fat cream, perch.
So, eat the listed vegetables and fruits and other calcium-rich foods that can provide you with enough calcium. If he doesn't get enough calcium, he will start taking it from his bones, making them weak and prone to fractures.
- children from one to three years old are required to consume 500 mg of this element;
- four to eight year old children need 800 mg;
- children 9-8 years old need 1300 mg;
- adults under fifty years of age - 1000 mg;
- elderly people over fifty-one - 1200 mg.
It is very important to follow these standards. Excessive consumption can lead to increased calcium levels in the blood, called hypercalcemia. If there is little phosphorus in the blood and too much calcium, this can lead to soft tissue calcification, which is characterized by excessive accumulation of this mineral not only in the bones, but also in other cells of the body.
Eat foods that make calcium easier to absorb
Calcium is best absorbed from milk and yogurt. These foods are the best suppliers of calcium. These are everyday food products, they are sold in special packaging that you can take with you and are suitable for people who spend a lot of time outside the home.
Low-fat dairy products contain the same amount of calcium as high-fat products, and in addition they have a reduced fat content, which is also beneficial for the body.
Some other foods contain calcium, which is difficult to absorb. The reason is that these foods contain calcium-binding substances called oxalates (found in many green vegetables) and phytates (found in unrefined grain products). Of these two substances, oxalates have a more pronounced ability to interfere with calcium absorption.
For example . Although spinach contains calcium, it also contains oxalates (like beets and rhubarb), which bind to calcium and block its absorption.
These products, in addition to substances that block calcium absorption, also contain useful substances and therefore should not be excluded from the list of consumed products. However, the calcium contained in these foods should not be counted toward your daily intake.
Some foods increase urinary calcium excretion
Every day we lose calcium in our urine. Small losses of calcium in urine are a natural process. Research data shows that urinary calcium loss is increased by consuming excess amounts of salt, caffeine, and protein.
Salt (sodium chloride)
Excess sodium increases urinary calcium loss. Consumption of table salt is the most common cause of calcium excretion in urine. About 90% of sodium comes from food, not table salt. Therefore, it can be advised to keep your intake of salt and salty foods to a minimum, this recommendation is also beneficial for your overall health.
Table 1 . Calcium content in some foods
|
Food |
Product quantity |
|
|
Milk and dairy products |
||
|
Cheese - Swiss, Graersky |
||
|
Cheese - hard, Cheddar, Colby, Edak, Gouda |
||
|
Milk - whole, 2%, 1% fat |
1 cup/250 ml |
|
|
1 glass / 250 ml |
||
|
Cheese-Mozzarella, Adygei, feta cheese |
||
|
Yogurt - regular |
1 cup/175 ml |
|
|
Moloyuz - dry, in powder form |
||
|
Ice cream |
||
|
Cheese - country, creamy 2%, 1% fat (cottage cheese) |
||
|
Meat, fish, poultry and other products |
||
|
Sardines, with bones |
8 small |
|
|
Salmon, with bones, canned |
1/2 can (net weight 13 g) |
|
|
Beans - cooked (beans, blue beans, spotted beans) |
||
|
Soybeans - cooked |
||
|
Fried chicken |
||
|
Beef - fried |
||
|
Bread and cereals |
||
|
Round bran bun |
||
|
Bread - white and wheat |
1 piece/30 g |
|
|
Fruits and vegetables |
||
|
Broccoli - raw |
||
|
Oranges |
1 medium/180g |
|
|
1 medium/175g |
||
|
2 large sheets |
||
|
Dried figs |
||
|
Combination dishes |
||
|
Soup with milk, cream soup made from chicken, mushrooms, tomatoes and broccoli |
1 cup/250 ml |
|
|
Boiled canned beans |
1 cup/250 ml |
|
Caffeine removes calcium
Caffeine is found in many drinks including coffee, tea and cola. Recent research has shown that caffeine increases urinary calcium excretion. Most experts believe that two or three cups of coffee a day may not cause much harm and will not affect your daily calcium intake.
But if you drink more than three cups a day, you should drink at least a glass of milk for every extra cup of coffee (coffee with milk is best). Keep in mind that the less calcium you consume, the more serious the harm you are doing to yourself by drinking coffee.
The easier calcium is absorbed, the better it is absorbed by the body.
Protein(protein) . Some studies suggest that eating large amounts of protein may increase urinary calcium excretion. However, protein foods (meat, fish, poultry, everyday foods, dried peas, beans, etc.) contain many beneficial nutrients that are necessary and cannot be excluded from the food consumed. In recommended amounts, protein foods do not affect urinary calcium loss.
Calcium requirements during breastfeeding increases by 80% - 200 mg to 1250 mg per day. During the first 6 months, it releases 210 mg of calcium daily, so its reserves in the body should be regularly replenished.
What is considered excess protein intake?
The Canadian Dietary Guidelines recommend consuming two or three protein cooked foods per day (eg, this would be a small serving of meat (56-84), fish or poultry, or 1-2 eggs). Many so-called "small portions" of meat or fish may also contain 2 or 3 servings of cooked food in one.
The Canadian Osteoporosis Association recommends that you adhere to established protein intake standards and be sure to consume adequate amounts of calcium in your diet. We also believe that protein contained in everyday foods should not be limited, since even if it leads to loss of calcium in the urine, this loss is replaced by the amount of calcium that the body receives when consuming them.
If you do not consume daily foods containing calcium (milk, cheese, etc.), then it is imperative that you keep an accurate count of your calcium intake.
Vitamin D is an important factor determining calcium absorption
Increases calcium absorption by 30 - 40%. The Canadian Osteoporosis Association recommends that adults take 400 IU of vitamin D per day (older adults should take 400 to 800 IU of vitamin D per day).
1 IU (International Unit) contains 0.025 mcg of chemically pure vitamin D.
The simplest and most natural way to obtain vitamin D is its secretion by the body itself under the influence of sunlight. It is necessary to spend 15 minutes in the sun in the summer (even if only the face, arms and hands are exposed to the sun) to significantly increase the formation of vitamin D.
In Canada (as in Russia - translator's note) solar activity in winter is very low, the secretion of vitamin D in the skin stops from the beginning of October to the end of March. If we are at home all the time and rarely go outside, then we cannot lose vitamin D. In order to make up for this deficiency, we need to try to find other sources of vitamin D.
Contained in some foods, such as milk, its quantity is usually insufficient. (Milk fortified with vitamin D contains 100 IU per 100 ml glass.)
Foods such as margarine, eggs, chicken livers, salmon, sardines, herring, gauze, swordfish and fish oils (halibut and cod liver oils) contain very small amounts of vitamin D. Since vitamin D is usually insufficient in food intake, you may need to take vitamin D supplements.
Most multivitamins contain 400 IU of vitamin D.
The physical exercise we do helps our bones become stronger.
You can’t talk about calcium without saying a word about the importance of physical activity for the skeletal system. Physical exercise has a positive effect on the skeletal system and bone remodeling, helping to stimulate bone formation. Therefore, the Canadian Osteoporosis Association strongly recommends a combination of adequate calcium intake and physical activity as the main measures to prevent osteoporosis.
table 2 . Age-related calcium requirements
|
Age |
Calcium intake, mg |
|
10-12 years old (boys), 10-12 years old (girls), 1 children 13-16 years old |
|
|
1000-15002 |
1 On average, girls mature 2 years earlier than boys.
2 The recommended minimum is 1000 mg, but if the risk of osteoporosis is high, increased calcium intake is necessary.
|
|
|
Excess calcium in the body
A deficiency, as well as an excess of calcium in the body is closely related to a violation of the supply of vitamin D, so the above symptoms do not always indicate a violation in the absorption of calcium alone.Symptoms of excess calcium in the body do not appear immediately and not in everyone. An increased calcium concentration is preceded by long-term consumption of natural dairy products (milk, cottage cheese, cheese, etc.).
In addition, an increased content of the macroelement is observed in the presence of a malignant tumor of the lungs, mammary glands, as well as in men with a malignant tumor of the prostate gland.
Excess calcium can occur as a side effect of long-term use of medications, in the treatment of peptic ulcers of the intestines and stomach, as well as during and after radiation therapy. Multiple endocrine pathology syndrome, which has a hereditary cause, is also the cause of excess mineral.
Pronounced symptoms of excess calcium:
Nausea, which is often accompanied by vomiting; Lack of appetite; Constipation; Arrhythmia and disruption of the heart muscle; Impaired kidney function; Deterioration of mental state up to hallucinations; General weakness, etc.
Thus, the signs of excess calcium in the body are similar to its deficiency. Indirectly, excess calcium can be suspected by the presence of the above signs, which occur against the background of excessive long-term consumption of dairy products and calcium supplements, as well as vitamin D.
In addition to pronounced symptoms, excess calcium in the blood plasma is the most accurate way to determine it.
What happens to excess calcium in the human body?
Naturally, calcium is poorly excreted from the body. Its maximum concentration is observed in the kidneys, which very often gives impetus to the development of urolithiasis.
Calcium settles on the inner wall of blood vessels, which contributes to the development of stenosis (narrowing). Muscle tissue suffers from excessive excess.
How can you remove excess calcium from the body?
Only a doctor can remove excess calcium from the body and normalize its levels to normal levels. A person can independently improve his health by maintaining a balanced diet. Calcium is not synthesized in the body and comes only from food.
Therefore, foods containing it are excluded from the diet.
A sufficient amount of calcium in the body is the guarantee that in old age such a disaster as osteoporosis will not happen to us. At the same time, it is recommended to carefully monitor the calcium content in food and blood at any other age, starting from a very early age.
What is calcium responsible for in the human body?
- Maintaining Healthy, Strong Bones
- Normal functioning of nerves and muscles
- Blood clotting
When does the need for calcium-rich foods increase?
- Frequent bone fractures
- Muscle pain or spasms
- Tingling or numbness in the arms and legs
- Bone deformities and slow growth in children
Which foods contain the most calcium?
- Calcium rich foods are .
- Very good molasses, chard, yogurt, broccoli, cheese, cottage cheese and milk- cow and goat.
- They are also excellent sources of calcium.
- Contains a large amount of the mineral and dried fish.
And now - in more detail:
Symptoms of calcium deficiency in the body
Calcium is one of the most abundant minerals in the human body, accounting for approximately 1.5% of total body weight. 99% of it is concentrated in bones and teeth, and 1% is distributed in other areas.
Insufficient consumption of foods rich in calcium, poor absorption of calcium, or excessive loss through urine and feces causes deficiency of the mineral. What are the most dangerous symptoms of calcium deficiency?
In children, calcium deficiency can lead to impaired bone mineralization - rickets, a condition characterized by bone deformation and stunted growth. In adults, calcium deficiency can lead to osteomalacia, or softening of the bones. Osteoporosis is also a symptom of calcium deficiency. (fragility, brittle bones).
What is the cause of these diseases, osteoporosis in particular?
Calcium plays an important role in many physiological processes, affecting blood clotting, nerve conduction, muscle contraction, regulation of enzyme activity and cell membrane function. If you don't drink enough foods rich in calcium, the body, in order to maintain normal concentrations of the mineral in the blood, will rely on the calcium that is already accumulated in the bones. This leads to osteoporosis, although the disadvantage, lack of calcium may lead to others symptoms and bone problems.
Low levels of calcium in the blood (especially one particular form of calcium called free ionized calcium) can cause a condition called tetany, in which nerve activity becomes excessive. Manifestations of tetany include muscle spasms, muscle pain, tingling and numbness in the arms and legs.
Excess calcium, symptoms
Meanwhile, excessive calcium intake (more than 3,000 mg per day) can lead to a condition known as hypercalcemia. If the blood levels of phosphorus are low and there is too much calcium, hypercalcemia promotes soft tissue calcification (accumulation of calcium in cells other than bones), which is very undesirable.
Factors affecting the functions of calcium in the human body
Hyperchlorhydria. This is a condition characterized by insufficient secretion of stomach acid, and is especially relevant in old age. Hyperchlorhydria impairs calcium absorption.
Adequate intake of vitamin D is required for the absorption and utilization of calcium by the human body.. If there is a deficiency of vitamin D, or there is a failure in the mechanism for converting it from passive to active form, then calcium is poorly absorbed.
Interaction of calcium in the body with other nutrients
The following substances affect the absorption, use and/or excretion of calcium:
1. Vitamin D accelerates the absorption of calcium from the gastrointestinal tract.
2. High consumption potassium reduces the excretion (removal) of calcium.
3. High consumption sodium, caffeine or protein increase calcium excretion.
4. Dietary fiber contained in wheat and oat bran may interfere with normal calcium absorption by reducing the transit time of food through the intestines. Dietary fiber also stimulates the growth of “friendly” bacteria in the intestines, which bind calcium, making it less available for absorption.
5. Phytic acid- found in whole grains, nuts and legumes - also reduces (slightly) calcium absorption.
6. Oxalic acid, found in spinach, beets, celery, pecans, peanuts, tea and cocoa, can bind with calcium to form an insoluble complex that is excreted from the body.
7. Calcium in foods and supplements reduces the absorption of heme and non-heme iron.
8. Magnesium and calcium compete with each other for absorption in the intestines. Therefore, calcium supplements should not be taken at the same time as magnesium supplements.
What health problems require more calcium-rich foods?
Calcium may play a role in the prevention and/or treatment of the following diseases:
- Cataract
- Colon cancer
- High blood pressure
- Inflammatory bowel diseases
- Stones in the kidneys
- Osteoporosis
- Polycystic ovary syndrome
- Pregnancy (with hypertension and preeclampsia)
- Premenstrual syndrome
However, calcium is a mineral whose prescription should definitely be agreed with your doctor.
Calcium rich foods
For most people, a balanced diet is sufficient and they will not experience symptoms of calcium deficiency without taking supplements. Calcium rich foods are green vegetables (especially spinach), turnips, mustard and tofu. Very good molasses, chard, broccoli, cheese, cottage cheese, yogurt and milk- cow and goat. Basil, thyme, dill seeds, sesame seeds, oregano, cinnamon, dried fruits (dried apricots, figs, raisins) and almonds are also excellent sources of calcium. Contains large amounts of calcium dried fish And eggs.
The champion in calcium content is sesame seeds. Recommendations: 15-20 g of sesame seeds daily to cover the body's need for the mineral, or products sprinkled with sesame seeds and sesame oil for seasoning food.
To prevent symptoms of calcium deficiency, nutritionists recommend adhering to the following levels of mineral intake:
- 0-6 months: 200 mg
- 6-12 months: 260 mg
- 1-3 years: 700 mg
- 4-8 years: 1000 mg
- 9-13 years: 1300 mg
- 14-18 years: 1300 mg
- 19-30 years: 1000 mg
- 31-50 years: 1000 mg
- 51-70 years (men): 1000 mg
- 51-70 years (women): 1200 mg
- 70+ years: 1200 mg
- Pregnant and breastfeeding women (under 18 years): 1300 mg
- Pregnant and lactating women (over 18 years): 1000 mg
Tolerable Upper Intake Levels for Calcium
At the same time, when consuming calcium from food and especially supplements, you need to do it wisely so as not to create excess calcium in blood.
- 0-6 months: 1000 mg
- 6-12 months: 1500 mg
- 1-3 years: 2500 mg
- 4-8 years: 2500 mg
- 9-13 years: 3000 mg
- 14-18 years: 3000 mg
- 19-30 years: 2500 mg
- 31-50 years: 2500 mg
- 51+ years: 2000 mg
- Pregnant and lactating women (under 18 years): 3000 mg
- Pregnant and lactating women (over 18 years): 2500 mg