Calcium – one of the most necessary for an organism of chemical elements – many products support. But in order that by means of products to saturate with calcium an organism, it is necessary to use not only the products rich with calcium, but together with them and those which help its assimilation.
Calcium – is necessary for bones, teeth, normal fibrillation, reduction of muscles, production of hormones. The lack of calcium slows down growth and leads to osteoporosis. Calcium the organism needs much. Children up to three years need in 600 mg of this element daily. Children from 4 to 10 have to receive at least 800 mg of calcium a day. Children aged from 10 up to 13 years and adults need in 1000 mg of calcium, and teenagers during the period between 13 and 16 years – in 1200 mg. For pregnant women and the feeding women the norm of daily intake of calcium increases to 2000 mg. What products help to receive calcium in the natural way.
Calcium and vegetable products
Contrary to general delusion, calcium most of all at all not in animal products. It is considered that the maximum quantity of calcium contains milk, but in 100 g of milk of only 120 mg of this element. Some vegetable products in amount of calcium much more are surpassed by animals. It is poppy – 1500 mg (hereinafter calcium content in 100 g of a product), a sesame seed – 800 mg, almonds of-250 mg, bean – 200 mg.
A lot of calcium the young nettle – 713 mg contains, a dogrose – 257 mg and a garden cress – 214 mg.
Vegetables and cereals aren't rich with calcium – its maximum quantity contains in 100 g of branny whole-grain bread – 50 mg.
Calcium and animal products
From a dairy products by amount of calcium serum is in the lead. Therefore the cottage cheese made of whole milk not such the active supplier of calcium as think of it. In 100 g of cottage cheese of calcium of only 80 mg. But as calcium chloride is added to store cottage cheese in the course of its production (for a fast stvorazhivaniye), it is richer with calcium, than home-made cottage cheese from a market. The same treats also hard cheeses. In meat products and fish of calcium it is a little. At mammals and birds calcium is not in meat, and in blood plasma. And to us only 50 mg of calcium come to an organism with consumption of 100 g of meat. Only exception of a sardine. In them calcium of 300 mg on 100 g.
Bioavailability problem
But except amount of calcium in a product there is a problem of its bioavailability, that is comprehensibility an organism. Products which contain a lot of calcium need to be used together with the products containing vitamin D. It is available in a dairy products, a desi, fatty fish and vitellus. That is why a dairy products, than poppy or a sesame seed are suitable for successful replenishment of reserves of calcium in an organism better. Also ascorbic acid which main source are fruit and vegetables helps to be acquired to calcium.