Calcium is an important macrocell for human health. The lack of calcium of food leads to decrease in endurance and decline of physical forces. And at long deficiency of calcium osteoporosis — the increased fragility of bones can develop. To provide sufficient intake of calcium in an organism, it is necessary to use the products rich with this macrocell.
Dairy products
Usually receives the main part of calcium of people from a dairy products. The opinion is widespread that a champion on calcium content among these food is cow's milk. It is really rich with calcium, but to satisfy the daily need for this macrocell, it is necessary to drink milk about a liter. At the same time milk has to be low-fat as cow fat interferes with digestion of calcium. By the way, milk of sheep and goats contains more calcium, than cow's milk.
One of the richest with calcium of a dairy products also call cottage cheese. However it is one more popular belief. As a rule, calcium in cottage cheese contains even less, than in milk. Lactic products: kefir, curdled milk, yogurt — contain about the same calcium, as well as milk. And in products on the basis of milk fat: butter, sour cream, cream, margarine — it isn't enough calcium.
Among a dairy products various cheeses, especially firm and semisolid grades contain actually most of all calcium. To satisfy the daily need for calcium, it is enough to eat 100 grams of such cheese. Cheeses with a mold, brine and processed cheeses are also rich with calcium.
Nuts and seeds
Excellent source of calcium are various nuts and seeds. A champion on calcium content among these products is poppy and a sesame seed. Sesame can be added to various dishes as seasoning. Besides, on sale it is possible to meet sesame halvah and gozinaki. A lot of calcium contains in almonds, hazelnuts, pistachios and sunflower sunflower seeds.
Vegetables and greens
Among different types of greens the nettle, a basil, parsley, a garden cress, salad, fennel, spinach and green onions contains most of all calcium. Many vegetables also contain calcium, however it is impossible to call them the products rich with this macrocell. Nevertheless the calcium coming to an organism from vegetables is considered easily usvoyaemy therefore vegetables can be considered as an additional source of this macrocell. Also green olives, garlic, different types of cabbage (especially red), carrots, turnip, a garden radish, onions, beet and pumpkin belong to the products containing calcium.
Other products
Among other products good sources of calcium are white and milk chocolate, cocoa powder, white dried mushrooms, dried fruits (dried apricots, dried apricots, raisin, dates, a fig), some seafood (sardines in oil, crabs, shrimps, a mackerel in canned food, anchovies, oysters), wholegrain products and grain, bean (soy, white and red beans, peas), a citrus (oranges and tangerines) and eggs.