Calcium is the vital element which is continuously spent by an organism. To support its normal level, the person needs to organize the balanced food. For this purpose it is necessary to know what products contain calcium and to include them in the daily diet.
Why the person needs calcium
Salts of calcium provide normal activity of an organism, participating in processes of blood formation and blood clotting, strengthening of vessels and reduction of their permeability. This element promotes metabolism regulation. Enough calcium in an organism are a guarantee of fortress of bones and joints.
The daily need for calcium makes about 1 g for the adult and about 0.7 g – for the child. Certainly, a lot of things depend on the weight and growth, a way of life and food.
Calcium takes the most active part in formation of a skeleton of the person since it provides growth of a bone tissue. Besides, it promotes process of the correct exchange of carbohydrates and secretion of hormones, regulates muscular contractions. The deficiency of this element causes violation of acid-base balance in an organism, and it threatens with the most serious problems: violations of the musculoskeletal device, articulate pains, fragility of bones up to a hip neck fracture, the disease of a cardiovascular system increasing risk of emergence of a resistant angiospasm and decrease in oxygen concentration in blood. The lack of calcium causes fragility of nails and a hair loss.
Physicians give number – 140, approximately so many diseases generate calcic deficiency in an organism. And all these diseases are connected with one terrible process: if the organism strongly lacks calcium, it begins to take away it from bones and teeth into whom its main stocks are put. However, physicians immediately make a reservation – it is possible to fill shortage of an element, just using products which are rich with it in enough.
Bean, seeds, nuts
These vegetable products, but not cottage cheese and milk, are in the lead in the list of "champions" on the content of calcium which is presented to them in easily acquired form. First of all it: - haricot; - peas; - beans; - lentil; - soy; - poppy; - almonds; - sesame.
Magnesium is necessary for full digestion of calcium. Bean and nuts of subjects are also good that they incorporate also that, and other element, and it means that both are acquired completely and in the form, necessary for an organism.
Vegetables, fruit, berries, cereals and greens
In these products calcium contains in smaller quantities, than in bean and nuts, however, they are rich with other minerals, for example phosphorus, and abound with vitamins that provides light digestion of calcium with an organism. And as these products are present at a diet of people daily and at considerable volumes, there is a confidence that they will promote process. It is about a chiselly bread, a garden radish, broccoli cabbage, an asparagus, a celery, a young nettle, turnip, carrots, a garden radish, a citrus. You don't ignore also apples, apricots, a wild strawberry, grapes, peaches, cherry, currant.
Fish, meat, eggs
Sardines and salmon contain many salts of calcium. And such small small fish as smelts, anchovies, a hamsa, it is useful to extinguish longer then to eat directly with stones since in them calcium most of all. In its meat it is much less. Eggs – good suppliers of an important microcell. Besides in their structure there are vitamins necessary for successful digestion of calcium.
Milk and dairy products
Milk and lactic food is the real storerooms of calcium. For example, cheeses of firm grades contain more than 1000 mg of calcium on 100 g of a product (and, for example, pork salted pork fat of only 2 mg, rice – 8 mg). But the trouble is that calcium from these products is badly acquired by an organism, the help in a type of vitamin D, C, E and group B and also phosphorus and magnesium is necessary for it. If to organize such help, then it is possible to use daily cheeses, kefir, cottage cheese, sour cream, yogurt, cream, brynza, etc.