Why does a person need calcium
salts provide normal body life, participating in the processes of blood clotting and blood clotting, strengthening vessels and reducing their permeability. This element contributes to the regulation of metabolism. Sufficient calcium in the body is a guarantee of strength of bones and joints.
The daily calcium requirement is approximately 1 g for an adult and about 0.7 g for a child. Certainly much depends on weight and height, lifestyle and nutrition.
Calcium takes the most active part in the formation of the human skeleton, because it ensures the growth of bone tissue. In addition, it promotes the process of proper metabolism of carbohydrates and secretion of hormones, regulates muscle contractions. Deficiency of this element causes impaired acid-base balance in the body, and it threatens the most serious problems: disorders of the musculoskeletal system, joint pain, bone fragility up to the fracture of the thigh cervical system, a cardiovascular disease that increases the risk of persistent vascular spasm and reduced oxygen concentration in the blood.$ The lack of calcium causes nail slickness and hair loss.
Physicians call the figure – 140, about as many diseases give rise to calcium deficiency in the body. And all these diseases are associated with one terrible process: if the body is severely short of calcium, it begins to take it from the bones and teeth in which its main reserves are enclosed. However, physicians immediately stipulate that it is possible to make up the deficiency of the element, simply eating in sufficient quantity products that are rich in them.
Legumes, seeds, nuts
These herbal products, not curds and milk, are leading the list of “champions” for calcium content, which is represented in them in easily digestible form. First of all it is:
– soy; –
Magnesium is needed for the full absorption of calcium. Legumes and nuts are both good, which have both elements in their composition, which means that both are absorbed completely and in the right form for the body.
Vegetables, fruits, berries, cereals and greens
These products contain calcium in lower quantities than legumes and nuts, however, they are rich in other trace elements, such as phosphorus, and are replete with vitamins, which ensures easy absorption of calcium by the body. And since these products are present in the diet of people daily and in considerable volumes, there is confidence that they will contribute to the process. We are talking about wholemeal flour bread, radishes, broccoli cabbage, asparagus, celery, young nettle, turnips, carrots, radishes, citrus. Do not ignore also apples, apricots, strawberries, grapes, peaches, cherries, currants.
Fish, meat, eggs
Very much calcium salts contain sardines and salmon. And such small fish as smelt, anchovies, hamsa, it is useful to stew longer to then eat straight with the bones, because it is in them calcium most. In meat it is noticeably smaller. Eggs are good suppliers of an important trace element. In addition, in their composition there are vitamins necessary for successful absorption of calcium.
Milk and dairy products
Dairy and lactic acid products are real calcium pantry. For example, cheeses of solid varieties contain more than 1000 mg of calcium per 100 g of the product (and, for example, pork spick is only 2 mg, rice is 8 mg). But the trouble is that calcium from these foods is poorly absorbed by the body, it needs help in the form of vitamin D, C, E and group B, as well as phosphorus and magnesium. If this help is organized, you can use cheeses, kefir, cottage cheese, sour cream, yogurt, cream, cheese, etc.