Since childhood we know that in order for teeth, hair, nails and bones to be strong and healthy, you need to consume a sufficient amount of calcium daily. This is already a kind of nationwide truth, which is actively promoted on TV, in advertising, the doctor inspires. Indeed, calcium plays an important role in the human body, in addition to the above-mentioned teeth, bones and other, it is an important element in the blood and serves as support and strengthening of our nervous system. To date, a very common problem among members of all age groups is calcium deficiency. It seems to be contained in many products, and how does it turn out that as a result of calcium in the body still not enough?
The answer lies in the fact that calcium refers to difficult to assimilate elements and, depending on various factors, only 10 to 45% of calcium consumed per day is absorbed. Every day the body needs 800-1200 mg of calcium. Children, pregnant women and people after 45 are recommended to take at least 1500 mg per day. So, which products are particularly rich in this valuable element?
Where is calcium?
Of course, milk and dairy products are rich in calcium. This is milk (preferably low-fat), cream, yogurt, different types of cheese, especially hard. It should be noted that calcium from dairy products is better absorbed, because it reacts with lactose, which prevents the removal of the element from the body.
A large amount of calcium is found in fish such as sardines, salmon and mackerel. Still very useful fish bones. If desired, soft bones can be chopped and eaten together with the fish.
Further to the products in which calcium is contained in large quantities, you can include many nuts (mainly Brazil nuts and almonds), soy products, tofu, beans. Recently, it has been revealed that a record amount of calcium is found in sesame oil and poppy (1000 and 1500 mg per 100 grams of product).
Well absorbed and calcium plant origin. Especially I would like to note green vegetables and dark green leafy: spinach, cabbage, dandelion leaves, parsley, broccoli, and string beans. Fruits containing well-digested calcium include bananas, mandarins, grapefruits and apples. In which fruits and vegetables, and in general what foods contain more calcium, you can find out the tables below.
How to improve the digestibility of calcium?
It is interesting that, despite the use of all the above listed products in large quantities, its detention in the human body is not guaranteed. As already stated in the beginning of the article, this is a hard-to-digest element. Lifestyle, diet, diet - all these factors affect how well calcium is absorbed in the body. For example, the use of coffee in large quantities, active physical activity, stress, ingestion of a large amount of sugar and carbohydrates significantly reduce the assimilation of calcium. In addition, creating a greater burden on the kidneys.
If you have brittle nails and hair, if you feel that the enamel of the teeth is significantly thinned (this is indicated by the hypersensitivity to sour), if the bones crunch, if you become more irritable / oh, these are all indicators of calcium deficiency. In such a case, try not only to increase the intake of foods rich in calcium, but also to revise your lifestyle and eating habits.