Calcium - one of the most necessary chemical elements for the body - contains many products. But in order to saturate the body with calcium with the help of products, it is necessary to use not only foods rich in calcium, but with them those that help its absorption.
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Calcium is 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 the general misconception, calcium is not at all found 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.
A lot of calcium contains young nettles - 713 mg, rosehip - 257 mg and watercress - 214 mg.
Vegetables and cereals are not rich in calcium - its maximum amount is contained in 100 g of whole grain bran bread - 50 mg.
Calcium and Animal Products
Of dairy products, serum leads in the amount of calcium. Therefore, cottage cheese made from whole milk is not such an active supplier of calcium, as they think. 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 home-made cottage cheese from the bazaar. The same applies to hard cheeses.
In meat products and fish a little calcium. 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.