Calcium (Ca) is the most abundant mineral element in the body. Together with phosphorus, this element constitutes the basis of bone tissue, activates a series of enzymatic reactions and influences the processes taking place in the nervous and cardiovascular systems.
The intake of calcium and vitamin D, in amounts corresponding to age from the diet or through exposure to ultraviolet light, is the major factor in maintaining ionic calcium within normal limits.
Scientists have reported that more than 157 degenerative diseases (osteoporosis, cancer, heart disease, fibromyalgia, muscle cramps, Alzheimer’s disease, high cholesterol, gout, diabetes, hypertension, chronic diseases, arthritis, eczema, lupus, back pain head, liatal hernia, etc.) are caused by a calcium deficiency.
Top 10 foods rich in calcium
Calcium has a special role in the prevention of osteoporosis and hypertension. Ensuring an optimal intake of calcium is a mandatory condition for the growth, development and maintenance of the bone skeleton.
When we think of calcium-rich foods, dairy products come to mind, but they are not the main sources of calcium.
Here are the top 10 calcium-rich foods:
sesame (783 mg/100 g), soya (260 mg/100 g), almonds (250 mg/100 g), hazelnuts (245 mg/100 g), dried figs (190 mg), kidney beans (180 mg), cheese cows (165 mg), egg yolk (145 mg), cow’s milk (125 mg), nuts (89 mg),
Calcium, with a requirement of 800-840 mg/day, is also found in: cream (80 mg), chestnuts (71 mg), green beans (65 mg), peas (61 mg), rose hips (60 mg), eggs (58 mg), black currants (56 mg), fresh figs (54 mg), celery (53 mg), parsley root, nettles, spinach (126 mg), white cabbage (50 mg), collards, mallow, asparagus ( 20 mg), oranges (44 mg), blackberries (41 mg), carrots (40 mg), lemons (40 mg), raspberries (40 mg), strawberries, corn, juniper, tangerines (28 mg), strawberries (26 mg ), red currants (25 mg), cucumbers (23 mg), sour cherries (22 mg), cherries (18 mg), grapefruit (17 mg), pears (17 mg), plums (13 mg), peaches (12 mg) , bananas (11 mg), meat (10 mg), apples (8-10 mg), potatoes (9 mg), mushrooms (3 mg).
Fruits rich in calcium
publication healthline.com made a list of the fruits richest in calcium that you must include in your daily menu: figs, dates, goji, oranges, rose hips, currants, blackberries, lemons, raspberries, strawberries, tangerines, strawberries, cherries, cherries, grapefruit , banana, pear, plum, peach, apple, almond, rhubarb.
Vegetables rich in calcium
If you’re vegan, lactose intolerant or just don’t like dairy, we’ve got a list of calcium-rich foods that don’t fall into the dairy category: Spinach, broccoli, collard greens, turnips and Brussels sprouts are greens with a of considerable calcium, especially if you are fasting or vegetarian.
Beans and lentils are rich in fiber, protein and micronutrients, including iron, zinc, folate, magnesium and potassium. Researchers also show that a diet rich in broccoli is associated with a lower risk of certain types of cancer such as colon or bladder cancer.
The greens that contain the highest amounts of calcium are collard greens, spinach and kale. Among legumes, chickpeas are the champion in terms of calcium (105 mg calcium/100 g chickpea paste) and protein. Soybeans are also super nutritious foods.
Cereals rich in calcium
Bread and bakery products occupy a special place in the diet. Fortified whole grains are not only an excellent source of fiber, but also a significant store of calcium and iron: a single portion of the grain, without milk, can contain up to 120 mg of calcium. Another calcium-rich food is quinoa, which contains 31 mg of calcium per 185 grams of cooked quinoa. Couscous and millet considered good sources of vitamins and minerals, including calcium.
Other cereals containing calcium:
Buckwheat groats 70 mg Oat groats 64 mg Rye bread 44 mg Rice 40 mg Wheat flour bread 37 mg Buckwheat 18 mg
What is calcium deficiency and what are its symptoms?
Today’s food contains many products that, in order to be metabolized, deplete the calcium resources in the blood, in a very short time. Among them are white sugar, starch from white flour, fried potatoes, carbonated drinks, etc., all of which need, in order to be metabolized, very large amounts of calcium. That is why many people suffer from temporary or chronic calcium deficiency (low blood calcium level).
Diets rich in fats, phytates, oxalates, phosphorus, salt, animal proteins, cocoa, coffee lead to faecal and urinary calcium losses. The low level of vitamin D leads to a decrease in calcium-binding proteins, essential components in its absorption at the intestinal level.
As the consumption of salt in the diet increases, urinary calcium losses also increase. Both excess calcium and phosphorus in food interfere with the low absorption of both minerals. The recommended calcium/phosphorus ratio in the US is 1.5:1 at birth, dropping to 1:1 at one year of age and remaining that way throughout life.
Symptoms of calcium deficiency
Symptoms of calcium deficiency – hypocalcemia include: irritability, fatigue, decreased intellectual ability, depression, tingling and numbness, muscle cramps, thin and brittle hair, brittle nails, dental problems, psoriasis, dry skin, sleep disturbances, syncope, heart failure congestive, angina pectoris. When it becomes chronic, the lack of calcium has much more serious effects: the bones lose their density and become more fragile, there is a predisposition to kidney diseases, hypertension and coronary disease, but also to certain forms of cancer.
How much calcium do we need daily?
Calcium, the body’s most important mineral, is a true nutrient. Calcium intake from the diet is one of the most important factors. recommendation US Institute of Medicine regarding calcium intake for infants, children, adolescents and adults are:
Infant 0-6 months = adequate intake – 200 mg/day Infant 6-12 months = 260 mg/day Child 1-3 years = 700 mg/day Child 4-8 years = 1,000 mg/day Child 9-19 years = 1,300 mg/day Adult 20-50 years = 1,000 mg/day Adult over 50 years = 1,200 mg/day Pregnancy/lactation 14-19 years = 1,300 mg/day
When the diet is not able to bring the necessary amount into the body, calcium supplementation is increasingly resorted to, the pharmaceutical market of calcium supplements being extremely varied.
Source: StirilePROTV
Publication date: 15-04-2023 09:18
