All about calcium: the daily rate, which products contain, lack and excess

Calcium (Ca) is a macronutrient (found in the body in sufficiently large quantities), so it is extremely important to eat foods containing calcium. The lack of this element causes disruptions in metabolism, various diseases (osteoporosis, for example) can cause allergic reactions.

Functions and the role of calcium

Since calcium is a macro element, its value in the body is diverse. It performs several vital functions, so its role can not be overestimated:

• is a building material for bones of the skeleton and teeth (in the form of calcium phosphate, in free form);
• participates in the mechanism of muscular contraction (with its deficiency, seizures that occur due to the non-passage of nerve impulses through the neural network) are frequent;
• activates the synthesis of enzymes responsible for the eviction of neurotransmitters in the central nervous system (CNS);
• together with potassium and magnesium regulates cardiovascular activity;
• calcium salts maintain optimal acidity of gastric juice, thereby preventing the occurrence of allergic reactions;
• helps to maintain the ionic balance of the body;
• indirectly affects blood clotting.

It is especially important to consume a sufficient amount of this macrocell in children and pregnant women, for the reason that it is necessary for the growth of the skeletal system.

A double load falls on the body of pregnant women: it provides its own livelihoods, is responsible for the development of the fetus, which quickly grows in late pregnancy, and therefore needs a large amount of Ca.

If a woman neglects proper nutrition, she risks disrupting the balance of calcium in her body, because the fetus will consume all that it needs.

How much calcium should be consumed with food (daily rate)

An average person weighing 70 kg of calcium in the body contains 1700 grams, and its reserves must be regularly replenished. An adult should consume about 1000-1200 mg per day. Children of different age groups should eat the following amount of Ca per day:

• 1-3 years - 800 mg;
• 4-6 years - 900-1000 mg;
• 7-10 years - 1100 mg;
• 11-17 years old - 1200 mg.

A large number should be consumed by pregnant and lactating women (about 2000 mg / day), athletes, people with calcium deficiency, as well as those with cardiovascular disorders and working in hazardous industries (for good reason, they give milk for harm).

It is also worth remembering that not all Ca products are contained in an accessible form, and only 10-40% of the consumed Ca content is absorbed. Cereals, spinach, sorrel, because of the substances they contain, reduce the absorbability of calcium (form insoluble compounds with it).

What foods contain calcium

Everyone knows that there is a lot of calcium in dairy products, but this is not a complete list. Vegetables, nuts, and other seeds are often no less rich in macronutrients. Below is a table with an approximate content of Ca in the composition of various products.

Calcium content in food products (1200 mg taken daily):

As can be seen from the table, the highest amount of calcium is contained in the following products:

• cheeses;
• nuts, other seeds (sesame, cashews, almonds, pine nuts, chickpeas);
• greens (basil, parsley, dill, cress);
• white cabbage;
• pink salmon;
• garlic;
• cottage cheese;
• dried apricots

Calcium metabolism in the body depends on such elements as phosphorus, potassium. Together with phosphorus, for example, Ca is the basis of all bone tissue. Potassium counteracts the excretion of calcium along with urine. Therefore, it is also important to know which products contain at least a couple of elements.

List of products that include potassium and calcium:

• potatoes;
• tomatoes (especially dried or in the form of tomato paste);
• beans;
• dried apricots;
• spinach;
• pumpkin (or its seeds);

Where is most contained calcium and phosphorus:

• cheese;
• fish (sardine, tuna, mackerel);
• cottage cheese.

The combined consumption of Ca and iron in food leads to a low degree of absorption of both elements. Therefore it is necessary to separate the reception of dishes, in large quantities containing iron and calcium.

How to help absorb calcium

First of all, as already noted, do not eat meals containing calcium, along with products that interfere with its absorption. But this is not the only way. There are also minerals and vitamins that contribute to a more complete absorption of Ca:

• magnesium;
• zinc;
• vitamin D.

Therefore, it is necessary to include in the diet foods rich in vitamin D, magnesium, and zinc.

It is easy to see that zinc, magnesium, calcium, vitamin D, phosphorus and potassium are often found in the same vegetables, nuts, meats, and fish. Nature itself has taken care of human health.

Signs and effects of calcium deficiency / excess

"Everything is poison, and nothing is poisonous; only the dose makes it invisible." In one form or another, these words of Paracelsus are familiar to many. Calcium is no exception.

The following symptoms indicate a lack of this macrocell (hypocalcemia):

• muscle cramps;
• growth retardation (in children);
• brittle nails and hair;
• allergic rashes (when eating ordinary human meals);
• joint pain;
• drowsiness.

In the absence of timely treatment, this can lead to disruption of the cardiovascular system, increased pressure, the development of other diseases (osteoporosis), tooth decay, toxicosis during pregnancy.

With hypercalcemia, the following symptoms are noted:

• increased thirst;
• weakness;
• vomiting, nausea;
• constipation;
• lack of appetite;
• violation of the kidneys (not excreted nitrogen compounds).

Elimination of calcium deficiency eggshell

Calcium is found in large quantities in the eggshell, which is important - it has a form that is available for assimilation. Therefore, this popular method of dealing with the lack of a macro element has been used for a long time and is very popular. But there are some drawbacks.

Among the arguments against treatment in this way: the likelihood of injuring the esophagus with insufficiently crushed parts of the shell, the possibility of getting sick with salmonellosis. Nevertheless, even some doctors say that this method has the right to life. You can also sprinkle wounds with chopped-on shells to stop bleeding.

This method has contraindications:

• gastritis and ulcers of the stomach, duodenum;
• gall and urolithiasis;
• vitamin D hypovitaminosis;
• diseases of the heart and blood vessels;
• poor permeability of the digestive system.

It is also worth noting that this is far from the only opportunity to replenish the Ca reserves in the body: these include a balanced diet with the inclusion of macronutrient-containing products, and the intake of industrial preparations with added calcium.

It is also important that you can start applying the method only when the doctor has established a deficiency that actually exists in the patient, otherwise you can bring your body to hypercalcemia. And she is no better than hypocalcemia (it is worth recalling the words of Paracelsus again).

If someone nevertheless decided to try the method, one should take a responsible approach to the matter and properly prepare the shell.

Before grinding, it should be well washed or thermally treated in any convenient way (dry in the oven, in a frying pan at a temperature of about 50 degrees Celsius).

Rinse the best with a light solution of soda.

After you need to separate the internal film, grind the shell (experts agree that it is better not from boiled eggs) in a mortar, a coffee grinder (preferably with glass elements for grinding). Store the finished powder should be in a glass jar with the lid tightly closed so that it does not become damp.

Shells should be taken as follows: three times a day before meals. For the prevention of deficiency - about 1.5-2 months, with identified hypocalcemia - 3-4 months. It is important never to forget about the measure.

When taking the shells directly, as this is a free-flowing product, it is diluted with an equal amount of lemon or apple juice. The recommended single dose is 1 teaspoon of shell (therefore, diluted with the same volume of juice). You can use egg shells from the eggs of any bird: chicken, duck, quail, goose, turkey.

Conclusion

Calcium is an extremely important macrocell for the human body. Therefore, it is important to eat a sufficient amount of food in which it is contained. In addition, based on all the above, we can draw the following conclusions.

1. The daily rate for adults is 1200 mg, for children - 800-1200 mg. More calcium should be consumed by pregnant women, people with hypocalcemia and working in hazardous industries;
2. It is necessary to replenish calcium in the body to include foods rich in calcium in the diet: dairy products, nuts and seeds, fish, eggs, herbs, vegetables;
3. The following macro- and microelements in some way influence the metabolism of calcium: magnesium, zinc, phosphorus, potassium. For the absorption of calcium you need vitamin D. In many dishes there are all or two or three elements;
4. There are products that reduce or make impossible the assimilation of the macro: spinach, tea, sorrel, cereals;
5. 10-40% of incoming calcium is absorbed in the body. Not all Ca has an accessible form;
6. Lack and excess calcium are equally harmful. It is necessary to take measures to restore its balance to the norm;
7. Treatment of its deficiency with eggshell improves the situation with proper preparation of the drug. It has a number of contraindications, so it is better to consult with your doctor first.

Calcium, of course, is not the only necessary element in the body, there are many others. But all of them are connected by metabolism, therefore, in order to maintain normal Ca content, it is necessary to consume other mineral substances, as well as vitamins and organic compounds. The main secret of how to make it simple is a healthy diet.

A little more information about calcium can be found in the following video.

Watch the video: 11 Signs Your Body Needs More Magnesium (May 2024).