What foods contain calcium: a list of products, dosage, rules for use, norms and features of calcium absorption

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Calcium is the most important element of inorganic nature, which affects the life support of a person. It is very important that the body receives it in sufficient quantities. In order for the level of this macronutrient to remain normal, it is necessary to include foods in which it is contained in your diet. So now we will talk about what foods contain calcium.

Seeds

They can be added to salads, sprinkled on pastries or meat, added to batter. Seeds are small nutritional "powerhouses" and many of them contain calcium. Here are the most useful ones:

• Poppy seeds. The composition also includes copper, iron, phosphorus, sodium, magnesium and potassium. And calcium is contained in the largest amount - as much as 1667 mg per 100 g of seeds. It is worth noting that poppy seeds still calm the nervous system, relieve fatigue and helpdeal with insomnia.
• Sesame. It contains calcium in a slightly smaller amount - 1474 mg per 100 g. Sesame is also a source of dietary fiber, which contributes to better digestion of food and the removal of toxins from the body.
• Celery seeds. The composition includes easily digestible calcium, zinc, iron, limonene, alpha-linolenic acid, and volatile oils. These seeds detoxify uric acid, help heal the liver, and have sedative, antioxidant and antibacterial effects.
• Chia seeds. In addition to calcium and the above-mentioned substances, the composition contains omega-3 fatty acids, riboflavin, vitamins A, C, E, as well as antioxidants. Chia lowers cholesterol, regulates blood sugar, strengthens nails and enamel, reduces hunger, strengthens the cardiovascular system and normalizes metabolic processes.
• Sunflower seeds. The composition also includes calcium, copper, fluorine, silicon and other minerals. Seeds are useful for the prevention of myocardial infarction, atherosclerosis, hypertension, diseases of the liver and kidneys, pancreas, etc. Also, thanks to vitamin E, it improves male potency.

Eat seeds (or any product with their addition) better in the morning. And yes, talking about what foods contain calcium, it should be noted that you should not abuse this supplement. Enough 1-2 teaspoons per day.

Cheese

Continuing to explore which productscalcium is present, this product should also be noted. In cheese, this element is perfectly balanced with other vital substances, which include sodium, magnesium, potassium, sulfur, copper, iron, manganese, phosphorus and zinc.

The following cheeses contain the most calcium:

• Parmesan.
• Russian.
• Edam.
• Emmental.
• Tilsiter.
• Gouda.
• Cheddar.
• Cheese.

Cheese has a positive effect on the digestive glands, and also increases appetite. In addition, it is an excellent source of protein, which is an integral part of body fluids, immune bodies, enzymes and hormones. It contains B vitamins, which have a positive effect on hematopoiesis, performance and tissue respiration.

That is why it is recommended for pregnant women. Calcium in foods they need to consume, and cheese is a great option.

And an elite product with mold, by the way, is suitable for people suffering from lactose intolerance. Because there is no milk sugar in such cheese. However, it is not recommended for pregnant women. Bacteria can unpredictably affect fetal development.

Natural yogurt

This delicious product is made with Bifidobacteria, Bacteria bulgaris, Bacillus acidophilus, and Streptococcus aureus in its milk base.

Yogurt is a storehouse of nutrients. Most of all it contains potassium, calcium and chlorine. It also contains sodiumsulfur, phosphorus, iron, magnesium and zinc. From vitamins - A, B (1, 2, 3, 5 and 6), as well as C.

If you consume yogurt daily, you can develop natural interferon, which is responsible for the full functioning of the immune system. Also, this product helps to remove toxins and toxins from the body in a natural way, and also improves the functioning of the digestive system.

And natural yogurt without additives normalizes the intestinal microflora, cleanses the digestive tract and even slows down the aging process. All thanks to lactic acid.

Milk

When discussing which foods contain the most calcium, milk should also be mentioned. Everyone knows from childhood that this is the richest source of this macronutrient. And other useful substances too, by the way.

Here's what's in milk besides calcium:

• Lactose and disaccharides.
• Retinol.
• Thiamin.
• Riboflavin.
• Cobalamin.
• Vitamin D.
• Magnesium and potassium.

To a lesser extent, milk includes copper, cob alt, iodine, molybdenum, strontium, tin, chromium, aluminum and manganese.

Unfortunately, sterilization and pasteurization reduce the benefits of milk. But the product still retains its value. Milk has a beneficial effect on the functioning of the kidneys, heart and liver, maintains visual acuity, and speeds up the process of sugar absorption. It also helps to cope with colds.

Canned salmon

When making a list of foods containing calcium and potassium, you need tomention the fish. In canned salmon, all the useful substances that were originally present in it are preserved. And also this fish is a rich source of calcium, magnesium, phosphorus and selenium. It is also important to note that just 100 grams of the product contains half the daily value of B vitamins!

Canned sardines are also good. These small fish are low in mercury, which can be found in other seafood. In addition to the listed substances, sardines also contain fluorine, zinc, sulfur, cob alt and chromium.

Canned fish is also good for its fatty acids, which are indispensable in reducing the level of "bad cholesterol". They also help compensate for poor heart function.

Seafood also contains coenzyme Q10, which reduces the risk of developing Alzheimer's disease. If you regularly eat canned fish throughout your life, you will be able to preserve memory in old age. Yes, and vitamins E and A give youth not only to the cells of the body, but also to hair, eyes and skin.

Beans

This is a plant based food with high nutritional value. In terms of composition, legumes are in no way inferior to meat, but are much easier to digest.

Listing what foods contain calcium, it is impossible not to talk about them. Legumes are highly beneficial for the body. Here is what they do:

• Blood pressure recovery.
• Stabilization of the cardiovascular system.
• Increase in overall tone.
• Activationthought processes.
• Cleansing the body of toxins and harmful substances.
• Help burn fat.
• Restore normal blood glucose levels.
• Reduce the risk of diabetes.
• Reducing the amount of cholesterol in the body.

The most useful are winged beans. These include square and asparagus peas, as well as winged beans. Their fruits are rich in protein and carbohydrates, fiber, iron, potassium, sodium, zinc, vitamins PP, B, A and C. Slightly less nutrients and calcium are found in white beans and lentils.

Almonds

Everyone is well aware of the benefits of nuts. But almonds are preferable to any other varieties. Because it is high in calcium.

In general, he has a very rich cast. Here is what this he althy product contains: magnesium, potassium, calcium, zinc, fluorine, iron, copper, selenium, various acids (nicotinic, myristic, arachidic, linolenic, maleic, stearic), vitamins E and B.

This composition determines its beneficial effects. Almonds are useful for stomach and duodenal ulcers, anemia, visual impairment, stomatitis, otitis media, and also for cardiovascular diseases.

However, this is not a safe treat. If you eat an unripe fruit or eat too many bitter nuts, you can get poisoned. And almonds often provoke an allergic reaction. Therefore, you can eat no more than 20-24 pieces per day.

Vegetables

Oncewe are talking about which foods contain the most calcium, vegetables should also be mentioned. All of them are useful, but some are especially useful. It is recommended to enrich your diet with these vegetables:

• Spinach.
• Beijing and white cabbage.
• Parsley.
• Garlic.
• Broccoli.
• Green onions and leeks.
• Sorrel.

Each product has unique properties. Spinach, for example, blocks the growth of tumors by inhibiting their circulatory system. Broccoli contains a considerable amount of tocopherol, which is a natural antioxidant. And leeks are rich in coarse fibers that improve peristalsis.

Rhubarb stems

It is impossible not to mention them, talking about what foods contain the most calcium. Rhubarb is a well-known choleretic, antiseptic and laxative. In addition to calcium, it contains sucrose, starch, fiber and pectins. Thanks to these substances, rhubarb has the following actions:

• Improves digestion.
• Gives the body a boost of energy.
• Stimulates peristalsis.
• Increases tone when you lose strength.

It is important to mention that more than calcium, rhubarb contains silicon. This is another important element involved in the absorption of vitamins and the maintenance of the immune system. It also helps to synthesize hormones, makes blood vessels more elastic, accelerates the growth of hair and nails, and neutralizes radionuclides and heavy metals.

Amaranth

Thispseudocereal is the richest source of folic acid. Just a 250-gram serving (a small bowl of porridge) is able to provide the human body with calcium in the amount of 117 mg. And this is 12% of the daily requirement.

In addition, amaranth is rich in high quality protein, which contains lysine, the most valuable amino acid. No wonder the Japanese equate it with seafood.

Based on the foregoing, it was already possible to understand that the most calcium is found in products that have other useful substances in their composition. Amaranth is no exception. It contains squalene, a hydrocarbon that is a natural component of the human epidermis.

Also, the plant itself consists of as much as 77% of fatty acids. Therefore, amaranth must be used to regulate blood pressure and stimulate the work of smooth muscles. It also contains phosphorus, magnesium, sodium, potassium, zinc, selenium, manganese, iron and copper.

Fruit

This is not such a rich source of calcium as fermented milk products, for example, but among fruits there are leaders in its content. Here are some:

• Banana.
• Grapes.
• Apple.
• Orange.
• Pear.
• Dried fruits.
• Kiwi.
• Citrus.
• Peaches.
• Apricots.
• Pineapple.
• Watermelon.
• Melon.
• Avocado.

You need to use them only fresh. Even foods containing calcium in large quantities are not recommended to be processed or mixed with anything.then. And even more fruit.

Let this macronutrient in fruits not very much, but they are useful vitamins. And therefore they bring invaluable benefits to the body.

Apples, for example, contain tannins necessary for the prevention of urolithiasis and cardiovascular diseases. Avocado improves blood circulation, eliminates stool problems, removes cholesterol. And kiwi strengthens the immune system, prevents the occurrence of colds, strengthens the walls of capillaries and blood vessels and promotes weight loss.

Therefore, fruits should be consumed – if not for the calcium, then for the other benefits they bring.

Liver

And the composition of this offal should be told as part of the conversation about which foods contain a lot of calcium. Chicken, pork and beef liver contain the following substances:

• Vitamins (A, E, and all B groups).
• Acids (docosahexaenoic, linoleic, arachidonic).
• Valine.
• Arginine.
• Histidine.
• Potassium.
• Magnesium.
• Sodium.
• Sulfur.
• Chlorine.
• Phosphorus.
• Zinc.
• Molybdenum.
• Copper.
• Manganese.
• Iron.

And this is not even a complete list. Due to its rich composition, the liver has a beneficial effect on the human body. Here are some of her actions:

• Increase in the concentration of hemoglobin in the blood.
• Regulation of blood clotting.
• Optimization of cognitive functions of the brain.
• Improve the appearance of the skin.
• Increasing the endurance of the body.
• Hangover relief.
• Strengthening bone tissue.
• Removing excess fluid from the body.
• Improve essential fat metabolism.

No wonder the liver is on the list of the most useful foods. The amount of calcium in it is optimally combined with other substances, so its effect on the body is truly invaluable.

Herbs

They also need to supplement the list of products. What foods contain the most calcium? Here are the herbs that are leaders in this regard:

• Dioecious nettle. It is used in almost any disease. Nettle helps in the treatment of kidneys, bladder, liver, tuberculosis, gallbladder, and also eliminates problems associated with metabolism.
• Basil. It has everything - from fatty acids to vitamins (PP, K, C, B) and macronutrients. The main benefit of basil is that it fills the body with the substances it needs. However, it is used in the fight against various diseases.
• Field horsetail. It is rich not only in calcium, but also in silicon dioxide. The herb is actively used to maintain he althy bones and joints.

And yet, talking about what foods contain a lot of calcium, one cannot fail to mention spices. Most of this macronutrient is found in dill, oregano, thyme, mint, parsley and marjoram. And in moringa, the level of calcium is 17 times higher than in whole milk.

In general, herbs and spices are good for you. Especially fresh, green, not dried. They also contain enzymes, vitamins, minerals, he althy fibers, as well as bioflavonoids and chlorophyll.

Other macronutrient sources

Above, it was described in detail where calcium is located, in what foods. However, in addition to the above, there are other sources. Here are some of them:

• Natural birch sap. It also contains magnesium, manganese, copper, sodium and potassium. No wonder birch sap is considered an elixir of longevity and he alth.
• Oat straw. From it you can make decoctions or infusions. It contains enough calcium to prevent a number of serious diseases and strengthen bones.
• Cottage cheese. In principle, it was possible not to mention him. It contains casein, sulfur, fluorine, copper, a small part of fats, vitamins A and D, as well as methionine, an amino acid that protects the liver.
• Leaves and flowers of red clover. It is an excellent source of vitamins, alkaloids, waxes, steroids and glycosides.
• Olives. By consuming these delicious fruits, you can regulate the amount of cholesterol in the blood, improve the functioning of the cardiovascular system, normalize metabolism, and increase the activity of the immune system.
• Chicory. It contains a lot of calcium and inulin, which helps to fully absorb minerals and vitamins, and also suppresses hunger.
• Wheat. It improves the functioning of the digestive system, prevents clogging of blood vessels with cholesterol,removes harmful substances from the body, regulates the blood composition, and also ensures the qualitative assimilation of the distribution of proteins, sugars and fats.
• Tolokno. And this miraculous powder is so rich in micro and macro elements that only 100 grams of it is enough to cover half of the daily dose. And that says it all.

In general, almost every product contains some calcium. Therefore, the body of any person in some quantity yes receives it. But in order to increase the amount of calcium entering the body, you need to diversify the diet with the listed products.