Calcium-Rich Foods for Better Bone Health
Foods containing calcium: what to include in the diet
Calcium is a mineral essential for the body. Everyone, without exception, needs it - regardless of age and health.
Almost the entire volume of the useful mineral is concentrated in the teeth and skeleton. Despite the popular belief that this element is only necessary for building bones, it is required for the health of the cardiovascular system. Calcium is found in many foods.
The minimum daily dose for an adult is 1000 mg. This is exactly how much mineral substance is in one glass of milk, a package of natural yogurt, and a slice of cheese. These are not the only sources of the mineral.
Many women are interested in: where is there a lot of calcium, in what products, and what will be beneficial to give to the child?
Calcium: what should you know about it?
Calcium ranks 4th in importance for the body - after proteins, carbohydrates and fats. Although 99 percent of the mineral is consumed in bone formation, the remaining percentage is equally important. Due to it, nerve impulses are transmitted in the central nervous system and brain cells. This is an essential condition for coordinating the work of the muscular system and the exchange of hormones. Potassium has the same function. It is necessary to eat foods rich in calcium, and during pregnancy - so a woman will ensure the normal development of her baby.
When an element that is used for muscles and the heart is not enough, the body begins to release it from the bones. If you do not consume enough of this mineral for a long time, its deficiency begins. In this case, you need to eat foods rich in phosphorus and calcium, as well as potassium and magnesium.
Calcium can only be assimilated if vitamin D is present in the body. This should be taken into account when drawing up a diet. In addition, for the nervous and muscular systems, it is worth regularly consuming magnesium, potassium and phosphorus. They are especially important for people with osteoporosis.
Potassium and phosphorus
Many foods containing potassium, phosphorus, magnesium and calcium can have a complex effect on the body. Potassium is an element that is used by the body quite often. That is why a person needs it in large quantities. Potassium regulates the work of the muscular system, increases the speed of conduction of impulses along the nerve fibers.
Most potassium in:
- pine nuts.
Phosphorus is found in bones and teeth. It also influences muscle activity, is involved in the metabolism of carbohydrates, fats and proteins. Most of it is found in mackerel, sturgeon, crabs, horse mackerel, tuna, sardine, processed cheese and cottage cheese. Magnesium is abundant in cashews.
Potassium should be consumed in the amount of 2000 mg for an adult. The minimum that is consumed during the day is 1000 mg. For children, potassium should be consumed in the amount of 16-30 mg per kilogram of body weight. Potassium cannot accumulate in the body, so a deficiency of this trace element immediately affects the state of cells.
Foods High in Calcium
There is plenty of calcium and potassium in dairy products. However, what about those who do not consume milk? There are many other options: fish, fruits and vegetables.
Calcium in food - table:
|Product name||Calcium content of food, as a percentage of daily dose||Description, useful properties|
|dried figs||10% (107 mg)||This amount of mineral matter is contained in 8 dried fruits. They can be used for a snack during the day or for making jam or compote.|
|white beans||19% (191 mg)||So much is in a canned jar. In addition, the plant is rich in iron. White beans make a great paste.|
|cabbage||19% (188 mg)||This is the amount of trace minerals in 2 cups of chopped raw cabbage. This culture is ideal as a base for salads.|
|oatmeal||19% (187 mg)||This is one cup of porridge. Instant oatmeal is full of beneficial micronutrients. The main thing is to choose the types of porridge without sugar.|
|canned salmon||23% (232 mg)||This is how many trace elements are in 0.5 cans.|
|soy milk||30% (300 mg)||One glass of soy milk contains more micronutrients than the same amount of regular ones. It is useful with cereals.|
|sardines||32% (321 mg)||The fillet of 7 sardines contains almost 1/3 of the daily requirement of a trace element. In addition, fish contains vitamin D.|
A lot of calcium is found in sesame seeds. Up to 9% of the mineral can be consumedb with one tablespoon of sesame seeds.
In addition, seeds reduce blood pressure, relieve inflammation. A little more of the trace element is found in raw algae.
They are also high in iodine and fiber. This ensures the normal functioning of the thyroid gland.
Few people know that there is enough calcium in plant foods to consume a minimum of milk.
Calcium during pregnancy
While carrying a child, a woman needs 1500 mg of calcium per day. A growing body is in dire need of a trace element, which is spent on the formation of the skeleton, heart, muscles and nervous system. The child receives about 300 mg daily through the placenta.
What to eat during pregnancy?
Essential bone calcium foods that are important for a mom-to-be:
- 200 g of cottage cheese - 300 mg;
- 200 ml of kefir - 240 mg
- 200 ml of milk (both fresh and added to porridge) - 240 g;
- Cheese - 500 mg per slice of cheddar.
Such a calcium content in dairy products is sufficient to consume them in small quantities and receive the daily requirement of the mineral substance. Some plants, such as sorrel, cereals, gooseberries, currants and spinach, slow down the body's absorption of calcium. This should be taken into account when combining different dishes while carrying a baby.
It is also important to know what foods flush calcium out of the body: excessively salty foods, carbonated drinks, strong tea, foods high in sugar. Excess caffeine and tea also adversely affect calcium absorption.
Even foods that contain a fairly large amount of this trace element should not always be consumed. For example, oranges while carrying a baby put a heavy load on the liver and can cause an allergy to citrus fruits in a baby.
Products for children
Many mothers are interested in what foods contain the most phosphorus and calcium? A growing organism requires building material . Growth is impossible without it, because the process of cell division directly depends on the amount of calcium consumed.
It is found in the following food groups:
- a lot - in milk, cottage cheese, green onions, beans, parsley;
- a lot - in eggs, peas, carrots, buckwheat and oatmeal;
- moderately - in pike perch, butter, millet, strawberries, plums, canned green peas, cherries and oranges;
- little - in meat, potatoes, tomatoes and cucumbers, in pasta, pears and semolina.
Many foods containing calcium can be cooked for children daily, and the baby will not get tired of the monotonous diet. If a child does not want to drink milk, nuts, eggs, fish, dried fruits, and oatmeal will be a good source of a useful trace element. With intolerance to cow's milk proteins, reit is recommended to give the baby preparations containing calcium. Consult a doctor before use.
The main task of calcium is to preserve strong teeth and skeleton, but it also has other functions. This beneficial trace element, together with vitamin D, potassium, phosphorus and magnesium, ensures the healthy functioning of the heart, muscle and nervous systems.
When carrying a child, it is worth following a certain diet, since the need for calcium increases. This mineral is also necessary for children of any age. The rate of their growth and development depends on the amount of calcium received.
Potassium and magnesium are also important for the full functioning of all the main organs of the human body, the muscular and nervous systems.