What foods contain calcium

a child's parents have probably forced to eat cottage cheese, dairy products, saying that it is very useful for the growing organism.It's true.In these products contain calcium (Ca) - element, which strengthens bones and teeth.He also takes part in blood clotting, muscle activity, immune and nervous systems.Do you want to be healthy, beautiful?Eat more often foods with calcium, even if the excess weight is not your face, since this element prevents the deposition of fat.

What foods contain the most calcium

Scientists make product ratings, rich in calcium.With daily use of them, comes to you only the third part, and the rest - is displayed in a natural way.The daily rate for a person - 1 gram.For children, this number is less.Up to 1 year - 270 mg to 3 years - 500 mg, 4-8 years of age - 800 mg over 9 - 1 city It is enough for healthy teeth, beautiful posture, strong, thick hair.If you combine foods containing calcium and vitamin D, such a union will take effect on the whole body health improvement.

At the critical days in women arise unpleasant sensation of pain.Some scientists attribute this fact to calcium deficiency.During these days, you need to eat leaven, cheesecakes, pudding, sour cream, then the pain will be reduced to a minimum.calcium-rich foods during pregnancy are the foundation for bone, teeth, baby hair.The daily rate of this element for the mother - 1.5 g, and breastfeeding - 2 years With a shortage, the state of the teeth of pregnant women will get worse, will decay, the hair will become dry, brittle.

Women who undergo menopause stage, you need to know which foods rich in calcium.At this stage, the useful element is excreted in large quantities, and sometimes even exceed the number of his arrival.An unfortunate outcome of such processes often osteoporosis is a disease where the bones become soft like a sponge.What should I do to prevent fractures?Eat every 1.5-2 g per day of calcium.Norma useful element will not let you turn into a stooped granny with brittle bones.

Legumes, nuts and seeds

From what foods is better absorbed calcium?Yogurt, cottage cheese - is not the correct answer.Foods of plant origin - the first on the list.Leaders - a beans, peas, soybeans, beans, lentils.Every day, their possible use as an additive to soups and meat dishes.Pedaliaceae corn, almonds, poppy - calcium containing products in large quantities.Although they can not make up the daily diet, forget about such a storehouse is not necessary.

Meat, fish and eggs

To maintain excellent efficiency, the diet of any person shall include meat, fish or eggs.Compared with other groups, in food of animal origin are not the highest calcium indicators, but there are exceptions.Meat contains a lot of protein and the number of Ca element amounts to 50 mg per 100 g of product.Fish and seafood are rich in phosphorus, but sardine - exception.The number in this calcium per 100 g of the fish reaches 300 mg.Try to make a delicious snack sandwiches with sardines in the afternoon, and you will feel healthier!

Cereals, fruits, vegetables, berries and herbs

calcium indicators in this group of products are not as high as in the first.Due to the fact that the cereals, fruit, vegetables, berries and herbs we use on a daily basis large amounts of even a small amount of Ca comes to us in the daily rate.This group has high levels of other beneficial elements, which ultimately helps to absorb calcium more quickly.

Eat celery, broccoli, lettuce, cauliflower florets, turnip, fennel, basil, asparagus, all kinds of fruits to fill the body of this element.Estimated content of Ca among this group of leaders of a hundred grams of the product: 215 mg of watercress, 257 mg wild rose, 715 mg of young nettles.Daily use of this element in fractures of bones helps cells recover faster.Nettle soup, cauliflower, fennel, rosehip teas, fruit drinks with fruit - diet, which is not only tasty, but also useful.

List of dairy products, calcium-rich

Although dairy products - not the first in Ca amounts to one hundred grams, they are still considered the best suppliers of a given element.Milk, cheese, yogurt, sour cream, kefir, sourdough - all included in the daily diet, unlike soy or peas.Even if you are on a diet, the percentage of fat does not affect the amount of calcium.This makes the milk more popular group of other products.

They are used always and everywhere, is produced in convenient sealed packages.Even if the herbs and fruits need to pre-wash, a heat treatment of the meat, then eat yogurt or yogurt once.Dairy products do not burden the stomach, help him function better, they are used in the morning, afternoon and evening.That's why calcium comes so easily in the required quantities.

table foods that are high in calcium

Product

Calcium
(mg per 100 g of product)

Vegetables

Potato

6

Tomato

14

Cucumber

15

Radish

35

Carrot

35

salad leaf

37

green onions

86

Olives green canned

96

Basil

252

Broccoli

105

Dill

126

watercress

180

cabbage

210

Savoy cabbage

212

Parsley

245

Fruits, berries (dried)

Pineapple

16

Grapes

18

Phoenicia

21

Strawberry

26

Currant

30

Apricot

16

Mandarin

33

Kiwi

38

Raspberry

40

Oranges

42

Raisins

50

Figs sun-dried

54

Apricots

80

Bean

Peas

50

Beans

100

Beans

194

Soybeans

240

Nuts, seeds

Peanut

60

walnuts

90

sunflower

100

Pistachio

130

Hazel

225

Sesame

780

Cereal

Oatmeal

50

Buckwheat

21

Figure

33

Munk

18

what foods absorb calcium

know which foods contain a lot of calcium - a little.It is necessary to properly combine it with food rich in vitamin D, C, magnesium and phosphorus.This alliance will help you to deal with any colds and viruses.Vitamin D, as the original auditor, monitors the amount of Ca and P in the blood.Responsible for delivery of elements in bone tissue, it accelerates the process of cell recovery after fractures, prevents tooth decay.Vitamin D is in dairy products, oily fish, is synthesized by the body under the influence of UV rays.

But we need another food, improve health.Vegetables, beans, meat - contain vitamins A, E, C, B complex, which helps to saturate the body with calcium.Magnesium is also essential, because it balances the amount of assimilated element Ca.Bone strength depends on these two materials.If magnesium is reduced, too, the calcium absorbed less and vice versa.Mg element found in nuts, bread from wheat flour or bran.Do not forget about Phosphorus, which is fish and food of animal origin.

caffeine, sugar, nicotine, excess salt, fat - products leading out calcium from the body.If you are on the path of healthy eating, then eliminate them completely or try to leave at the minimum level.Abuse of harmful foods and habits not only interferes with the absorption of calcium, but also leads to deterioration of the general condition of the body.Need: pale, unhealthy teeth, brittle hair, soft bones in the end?Another piece of advice - try to eat foods separately, rich in iron and calcium, because they oppose the other.

Video: which contains calcium in large quantities

Check out the nutritional information, health center that in what products contain a lot of calcium.Find out what should be included in the daily diet and why it is so important for women to adhere to the daily requirement of this element?The answer - in the video clip by viewing which you will know what symptoms are characteristic of a lack of calcium excess and a list of foods that help to absorb this element.