Nutriciologist talks about 5 foods rich in calcium

President of the Association of Nutritionists and Health Coaches (ANCH)

Which foods have the most calcium?

Calcium is an important and indispensable macronutrient for the maintenance of human health. It is essential for the smooth functioning of the body, and if a deficiency is detected, preventive and therapeutic measures are necessary. We tell you about the symptoms of such a deficiency and the products that will help to fill it.

Do not engage in self-diagnosis and self-treatment. If you notice a deterioration of health, see a doctor – he will make a correct diagnosis and prescribe appropriate drugs and procedures.

The importance of calcium in the body is difficult to exaggerate. This macronutrient is part of the bones, teeth and tissues, regulates the acid-base balance and permeability of cell membranes. Normal calcium content in the body ensures its normal function.

There are many reasons for calcium deficiency, the main one being improper nutrition with protein and magnesium deficiency. Calcium stores in the body are also depleted due to:

• drinking calcium-depleted water;
• excessive consumption of coffee, refined sugar;
• smoking;
• inactive lifestyles;
• taking certain medications;
• diseases of the gastrointestinal tract that impair calcium absorption (gastritis, pancreatitis, etc.);
• vitamin D deficiency;
• diseases of the thyroid and parathyroid glands;
• conditions that require an increased amount of calcium (growth period, pregnancy and lactation, menopause, stress);
• diseases of the urinary system.

Determine your calcium deficiency by characteristic symptoms:

• chronic fatigue, weakness;
• sleep disturbance;
• nervousness and attention deficit disorder;
• heart rhythm disturbances;
• muscle twitching and cramping;
• numbness in the extremities;
• stunted growth in children;
• decreased immunity;
• allergic reactions;
• bruising;
• brittle nails;
• cracks in the enamel of teeth.

If these symptoms are detected, it is recommended to take tests and preventive measures.

Prevent calcium deficiency start with improving nutrition, and then you can add medication (taking calcium tablets).

To macronutrient from food or drugs fully assimilated and distributed in the body, you need to add foods rich in vitamins D, K2 and magnesium. Vitamin D is rich in eggs, beef liver, tuna, salmon. In this case, calcium will be digested and get to the right organs and tissues, without provoking the formation of kidney stones.

Also for prevention, add to the menu five products that can replenish the daily norm of calcium in the body.

Sesame

Sesame is a rich source of calcium: 100 g of raw seeds contain about 0.975 g of this trace element.

Consumption of sesame not only normalizes the level of calcium in the body, but also improves the condition of nails, bones and joints. Seeds are excellent immunity booster, accelerate metabolism, have a beneficial effect on digestion and metabolic processes in the body.

One teaspoon of sesame provides the daily requirement of the body in calcium. In the diet, sesame can be introduced in the form of raw seeds, sesame paste tahini (without sugar), urbech. You can also make tahini sauce and dip carrot sticks and other vegetables in it.

By the way, many people don’t know what sesame looks like before it is harvested. About it and several other unusual products told in the material at the link.

Hard cheeses

In cheeses, calcium is balanced with phosphorus, potassium, manganese and other important micro- and macronutrients. Natural Parmesan contains the most calcium: 100 g of this cheese contains 1.2 g of calcium. At the same time, it has a lot of protein (38 g per 100 g of product) and vitamin D (0.95 mcg). Cheddar contains about 0.75 g of calcium. In classic cheeses (Russian, Dutch, Poshekhonsky) – 1 g of calcium, 24-26 g of protein and 0.8-1 mcg of vitamin D.

It should be remembered that cheese is a high-protein and rather caloric product, so you should not eat more than 30 g a day. Hard varieties of cheese are rich in vitamins A, D, E, B1, B2, B5, B12, PP and C, as well as zinc and iron. Calcium from cheeses is itself well absorbed and helps digest protein.

Parsley

The leafy green boosts the immune system, detoxifies and has three other beneficial effects: antioxidant, anti-inflammatory and diuretic. Parsley is rich in easily digestible calcium and vegetable fiber, which has a beneficial effect on the digestive system, eliminates flatulence, intestinal colic, normalizes metabolism.

Thanks to the high content of vitamin C and calcium greens strengthen bones.

Cinnamon

Spice is also rich in calcium, which makes muscles elastic, contributes to the normal functioning of the nervous system and participates in blood coagulation.

Cinnamon has alpha- and beta-carotene, lutein and betaine. The combination of all substances and vitamins helps to strengthen immunity and has a complex effect on the body. Cinnamon is suitable for the prevention of avitaminosis and viral diseases.

About three universal useful spices read in the article at the link.

Chia seeds

This is not only a valuable source of plant fiber, but also a treasure trove of calcium. 100 g of seeds contain two-thirds of the daily allowance of the trace element. Chia seeds can be added to salads, smoothies and second dishes – this will make them more nutritious and energy-rich. 100 g of the product contains about 0.63 g of calcium.