What foods contain the most calcium?

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-02 16:12

If you see a girl or guy startling you with their blooming looks, great posture, shiny hair and eyes, then most likely these guys know exactly what foods contain calcium and are happy to use them. Due to the sufficient content of Ca in food, a person is provided with a beautiful appearance, strong bones, a stable nervous system, nails that do not know what stratification is, luxurious hair. And for those who are concerned about the problem of excess weight, it is worth remembering that it is precisely such a “golden” element as calcium that prevents the formation of fat deposits.

With a lack of this element, the condition of teeth, hair, and nails worsens. They become dry and brittle. Teeth can become loose, fall out, crumble.

A five-year-old child will need two glasses of milk or yogurt a day to provide the body with a daily intake of calcium.

Eggs are a very good source of this element, and in eggThe shell contains the most calcium. In what foods can you still find this essential mineral in its pure, natural form and fully absorbed by the body? It is difficult to find a similar product suitable for human consumption with exactly this degree of digestibility.

Before use, wash the shells in hot water, for disinfection, bake in the oven and grind with a coffee grinder. To cover your daily requirement of calcium, a teaspoon of crushed shells is enough: mix it with citrus juice (a few drops are enough) and add to breakfast cereal.

How much calcium do you need per day

The following norms exist:

• infants - 270 mg;
• children 2-5 years old - 0.5g;
• children under 8 years - 0.8g;
• adults - 100 mg;
• children 9 to 18 years old - 1300 mg calcium daily;
• pregnant women - up to 2000 mg per day.

Knowing where and what foods contain calcium, and armed with a calculator, it is easy to calculate how much and what kind of product you need to eat in order to get the calcium rate per day (see the table and the list of foods containing calcium below). At the same time, it must be remembered that the nutrients of the products are absorbed only by one third.

For beautiful ladies

The more calcium you have on critical days, the less likely you are to experience pain. Eat more cottage cheese, kefir, and also cook cheesecakes, casseroles, eat sour cream. It is very important for pregnant women to know which foods contain calcium, asfor the tissues of the teeth and hair of the future baby, Ca is simply vital. With a deficiency of this element, the child will simply take it away from the mother's body. A expectant mother should consume 1.5 g of calcium per day, and if she is breastfeeding - 2 g.

During menopause, women also need to consume a lot of calcium - about 2 g per day. During this difficult period for a woman, a useful element is intensively excreted from the body, as a result of which osteoporosis can develop - softening of the bones.

Matroskin was right…

Of course, it is unlikely that all of today's dairy products come to us from under the cow. But it is she who is the village cow-nurse, is a mini-factory for the production of natural Ca. Since childhood, we know for sure which foods contain a lot of calcium. Few can compete with natural dairy gifts of nature. Buying fresh farm cottage cheese and milk, yogurt and curdled milk, kefir, sour cream and fermented baked milk, you will not go wrong. If you also choose to eat food without extra fruit additives and sugars, its benefits will be much more significant.

Therefore, if you have no contraindications, do not give up dairy products. To form a balanced diet, you can use the table below, which indicates the calcium content in 100 g of dairy and sour-milk products.

Product	Amount of calcium in mg
Dry cream	1290
Hard cheese	1100
Milk powder	920
Processed cheeses	300
Condensed milk of any fat content	243
Kefir one percent	125
Natural milk and yogurt	110
Sour cream of any fat content	100
Cottage cheese	95

Not dairy: what foods contain calcium

The list of products unexpectedly opens the champion in calcium content - this is sesame. Also, few people know that the young nettle with dignity wears a "bronze medal" for the content of natural calcium.

List high calcium foods:

1. Sesame seeds (about 1000 mg per 100 g of product), almonds, poppy seeds.
2. Pulses, nuts and seeds, canned and fresh green peas, soybeans, beans, and lentils.
3. 715mg of calcium per 100g is found in young nettles.
4. Rose hips contain about 257mg of calcium per 100g
5. Broccoli contains calcium in stems and florets.
6. It will be interesting for children: dandelion leaves and flowers - they can be added to salads.
7. Arugula salad.
8. Cannedsalmon.
9. Spinach.
10. It is important to prepare the dish so as not to destroy the calcium. Dolma - grape leaves stuffed with rice and spiced meat - contains 15% of the daily value of calcium.
11. And finally, here's a riddle for children: what foods contain as much calcium as eight glasses of yogurt? You will be surprised by the answer. Just one sardine fish is equivalent in Ca content to 2 liters of natural milk or yogurt.

List of foods high in calcium (mg per 100g of food)

Nuts, seeds:

• sesame seeds - 1000;
• common hazel - 225;
• pistachios (raw) - 130;
• sunflower seeds - 100;
• walnut - 90;
• peanuts - 60.

Vegetables and spices:

• basil - 252;
• parsley -245;
• savoy and white cabbage – 212;
• watercress - 205;
• fresh dill - 126;
• broccoli (boiled) - 105;
• green olives - 96;
• green onion - 86;
• radish, lettuce, carrot - 36;
• fresh tomatoes and cucumbers – 15;
• potatoes - 12.

What foods contain calcium, if you choose from fruits, berries and dried fruits:

• dried apricots - 80;
• dried figs - 54;
• raisins yellow and black - 50;
• oranges - 42;
• raspberries - 40;
• kiwi - 38;
• tangerines - 33;
• currant - 30;
• strawberries - 26;
• dates - 21;
• grapes (color doesn't matter) - 18;
• pineapples and apricots - 1.

Beans:

• soybeans - 240;
• beans - 194;
• beans - 100;
• peas - 50.

Cereals:

• oatmeal - 50;
• rice - 33;
• buckwheat - 21;
• semolina - 18.

Know how to properly combine calcium with other foods

So we know which plant foods contain calcium, but we need to not only understand this, but also combine it with other foods correctly. Calcium is most effective with food containing vitamins C and D, as well as magnesium and phosphorus. This union contributes to the victory over colds and viruses.

Pair calcium-rich foods with vegetables, meats and beans, which contain vitamins A, B, C, E to aid calcium absorption.

Calcium + vitamin D

With a lack of vitamin D, caries and osteoporosis, periodontal disease, rickets and rheumatism develop in the body. Your diet should include butter and egg yolks, as well as oily sea fish. If possible, do not neglect the sun. But be careful: today's very active sun can not only give vitamin D, but also reward fatal diseases.

Calcium + magnesium

A person needs 0.35 g of magnesium per day for normal absorption of Ca. Magnesium balances the amount of absorbed calcium. The combination of these two substancesbone strength. With a decrease in the amount of magnesium, the absorption of calcium decreases and vice versa.

Therefore, in order to avoid fractures and problems with the musculoskeletal system, one must not only know which foods contain calcium for bones, but also combine them with nuts, wholemeal bread, oatmeal, oatmeal and bran containing plenty of magnesium.

Calcium + Phosphorus

Without phosphorus s alts, calcium will not remain in the body, and when urinating, it will all be excreted. Phosphate s alts form skeletal tissue, up to 2 grams of phosphorus should be consumed per day, but no more. To maintain a balance in the diet, foods with calcium and phosphorus are needed, which are abundant in cheese, egg yolks and lentils. Eat oily fish, cereals, walnuts, red caviar, pumpkin, apples, cabbage and legumes.

What foods contain calcium and phosphorus at the same time? These are celery, beans, apples and cabbage, green peas, radishes and lettuce, as well as whole grains of wheat. Seafood, salmon and sardines are great for phosphorus.

Vitamins and calcium

Vitamin K has a powerful hematopoietic function, participates in the process of blood clotting, distributes calcium to the right places where its deficiency has formed.

Vitamin C - ascorbic acid - also speeds up the absorption of calcium.

Vitamin B₁₂ maintains normal levels of magnesium in the body. Therefore, based on the fact that calcium cannot be absorbed without magnesium, this vitaminvital. In turn, calcium promotes the absorption of vitamin B_12.

Foods that remove calcium

You know what foods contain calcium. But there are those that act the other way around, washing out the beneficial element from the body. Caffeine, sugar, excess s alt, and fat deplete calcium at an incredible rate. Try to consume them in minimal quantities. Smokers are also at risk - before nicotine, calcium capitulates entirely.

If there is not enough calcium

Calcium deficiency poses a threat of heart attacks and strokes. Thanks to this element, the heart beats rhythmically, the blood moves quickly through the arteries, there is no stagnation of fat and cholesterol plaques do not form. Those who consume little calcium have thick blood.

Lack of calcium can cause retardation, insomnia and nervous breakdowns.

Bones may begin to break down, cramps and joint pain will appear, the following diseases may occur:

1. Pancreatic cancer.
2. Osteoporosis and arthritis.
3. Deterioration of vision.
4. Chronic hypertension.
5. Diabetes mellitus.

What is the danger of excess calcium

Like any excess, an excess of calcium is also dangerous for the body. Because of it, the nervous system is loosened, the functionality of connective tissue cells is disturbed, urolithiasis often occurs, cartilage mobility decreases, and s alt deposits occur. There is also a risk of development:

• gout;
• depression, poor sleep;
• immunity weakening;
• blood clots worse;
• kidney, bladder and gallstones may occur.

General tips

Many believe that it is not necessary to know in detail what foods contain calcium, it is enough to use medications because of their better absorption by the body. It is not always so. After all, an artificial, synthetic element is not always beneficial to the extent that natural forms of Ca from dairy products, seeds, fresh vegetables, fruits and nuts can provide us with it. It should be remembered that if you subject the product to heat treatment, the calcium contained in it is transformed into inorganic and becomes less valuable to humans.

If you want to reduce the risk of s alt deposits and prevent the formation of kidney stones as much as possible, plain water with lemon and beetroot juice will help you with this. Follow the right diet, and you will definitely be he althy!