Calcium - needed for bones, teeth, normal blood coagulation, muscle contraction, and hormone production. A lack of calcium slows down growth and leads to osteoporosis. The body needs a lot of calcium. Children under three years of age need 600 mg of this element daily. Children 4 to 10 should receive a minimum of 800 mg of calcium per day. Children aged 10 to 13 years and adults need 1000 mg of calcium, and adolescents between 1200 and 13 years old need 1200 mg. For pregnant and lactating women, the daily intake of calcium increases to 2000 mg. What foods help get calcium naturally?
Calcium and herbal products Contrary to popular belief, calcium is most likely not in animal products. It is believed that the maximum amount of calcium contains milk, but in 100 g of milk only 120 mg of this element. Some plant foods are far superior to animals in terms of calcium. This poppy - 1500 mg (hereinafter the calcium content in 100 g of the product), sesame seed - 800 mg, almonds –250 mg, legumes - 200 mg. Young nettles - 713 mg contain a lot of calcium. rosehip - 257 mg and watercress - 214 mg. Vegetables and cereals are not rich in calcium - its maximum amount is contained in 100 g of bran whole-grain bread - 50 mg.
Calcium and animal products Of dairy products, whey leads in the amount of calcium. Therefore, cottage cheese made from whole milk is not so active calcium supplier , as they think of it. In 100 g of calcium curd, only 80 mg. But since calcium chloride is added to the cottage cheese during its production (for quick curdling), it is richer in calcium than homemade cottage cheese from the bazaar. The same goes for hard cheeses. There is not much calcium in meat products and fish. In mammals and birds, calcium is not found in meat, but in blood plasma. And only 50 mg of calcium enters our body with the consumption of 100 g of meat. The only exception is sardine. They have 300 mg of calcium per 100 g.
Bioavailability problem But besides the amount of calcium in the product, there is a problem with it bioavailability, that is, digestibility by the body. Foods that contain a lot of calcium should be consumed with foods containing vitamin D. It is found in dairy products, butter, fatty fish, and egg yolk. That's why dairy products are better suited to successfully replenish calcium in the body than poppy seeds or sesame seeds. Ascorbic acid also helps to absorb calcium, the main source of which is fruits and vegetables.