Bone tissue, dental dentin and enamel will expend 99% of all calcium, which is contained in our body, and there it is, not too little - 1-2% of the total body weight. It is very important to monitor the calcium content in our daily diet, because both the shortage and the surplus of Ca are able to deliver us a lot of trouble. In order to control and prevent failures in the body, we will consider what products contain calcium, and what contributes to and what prevents its absorption.
The daily requirement for calcium depends on age:
- children under 5 years of age - 400-600 mg;
- children under 10 years of age - 800-1200 mg;
- adolescents and young people under the age of 24 - 1200-1500 mg;
- women 25-50 years - 1000 mg;
- men 25-65 years - 1000 mg;
- pregnant women and during lactation - 1500 mg;
- women in the period of postmenopause - 1000-1500 mg;
- men from 65 years - 1500 mg.
In what processes does Sa participate?
In order to fully realize the importance of calcium in food, we list the processes of vital activity in which this element participates:
- Calcium is responsible for the construction of bone tissue.
- Responsible for blood coagulability.
- Reduces the permeability of blood vessels, that is - performs an immune function, protecting us from viruses and allergens.
- It is part of the blood and is involved in the synthesis of amino acids and nucleic acids
- In the acid-click balance, it is responsible for the alkalization.
- Activates the work of enzymes and hormones
- Participates in the synthesis of insulin
Remember! If there is a lack of calcium in the blood, the body begins to draw it from the reserves - bone tissue. That is, its presence in the blood is more important for our life than the strength of bones.
What prevents learning?
Calcium is very much in all food products, however, its assimilation is not an easy process. The fact is that Ca interacts with many other elements and substances, as a result, compounds that are not soluble in gastric juice appear. Before you worry about how to replenish calcium in the body, ensure it is the right combination with other foods.
Calcium is not assimilated:
- with sorrel, cereals and spinach;
- with products that neutralize the acidity of the stomach: soda, sweet, concentrated carbohydrates;
- with an overestimated content of Mg and P;
- with excessive amounts of fiber in food.
What promotes assimilation:
- calcium, contained in milk, is well absorbed by milk sugar (lactose);
- in combination with amino acids and citric acid;
- at the ratio of calcium and fat 1: 100 (for example, milk cream 10% fat content);
- Calcium in cottage cheese is very often broken down during cooking, so many producers artificially enrich the Cottage cheese.
The ideal source of calcium
The usual egg shell is able to protect us from osteochondrosis , because it is 90% calcium. For this, we clean the shell under water and warm it in the oven, destroying all kinds of microbes. Then grind in a mortar and add lemon juice. We take a day in a teaspoon. Calcium in the eggshell is well absorbed by citric acid (lemon juice).
In addition, calcium is found in many nuts and seeds. In 100 g of sesame contains 875 mg of calcium, and in poppy even more - 1450 mg.
Lack of calcium
Deficiency can arise due to problems with the intestines, namely deterioration of digestion processes, for example, with a lack of lactose enzyme. Also, the amount of calcium in the blood decreases sharply before the menstrual period and remains low during. Because of this, painful contractions of the uterus may occur. In addition, no matter how much you consume calcium, and in the absence of vitamin D, it will not digest. And this means that you need to visit the sun more often and do not limit your diet to only plant food.