Despite popularity of the food supplements containing calcium it is worth remembering that requirements of an organism can be satisfied by means of the balanced food. Contrary to popular belief, calcium contains not only in cottage cheese and other dairy products.
Calcium in a plant food
In a digestible form calcium contains in various bean cultures. It should be noted that in them it is more calcium, than in milk and cottage cheese. All are considered as a good source of this microcell bean without exception, but peas, haricot, lentil, beans, green peas and, of course, soy are especially allocated. Contents in bean a large amount of protein does these cultures by an excellent basis of a daily diet.
Much less calcium contains in fruit, vegetables, cereals, greens and berries, but in these products there are a lot of useful elements and vitamins which simplify digestion of calcium an organism. A champion on calcium content among similar products is the young nettle, 100 grams contain 713 milligrams of calcium that is ten times more, than in a coarse flour. Besides a young nettle surely include in the diet broccoli, a celery, a cauliflower, carrots and a citrus.
Animal products
Certainly, speaking about calcium, it is impossible to ignore animal products. Among all seafood the salmon and sardines are richest with calcium. Quite large amount of calcium contains in meat and eggs, besides, in the last there are a lot of vitamins which help to acquire this microcell. Cottage cheese — not the only dairy product in which there is a calcium. There is a lot of it in yogurt, milk, kefir, cheese or sour cream. It should be noted that at a lack of calcium of an organism it is better to drink kefir or yogurt, than milk as fermented milk products are better acquired by an adult organism. As it was told above, calcium is badly acquired in itself. That this process was more effective, calcium needs to be combined with ascorbic acid, vitamin D, salts of phosphorus or magnesium. Vitamin D is a peculiar regulator. It controls the level of phosphorus and calcium in blood, being responsible for receipt of these elements in a bone tissue. Vitamin D accelerates healing of changes and cracks, protects from tooth caries, helps at osteoporosis. It contains in dairy products, fat grades of fish, a vitellus and butter. Besides, it is synthesized by an organism at a sunny weather, in clear days calcium is acquired much better. For saturation of an organism calcium also other vitamins are necessary. First of all, it concerns vitamins A, With, E and, certainly, group B vitamins. Mostly these vitamins B enough are present at the same products which contain calcium. Durability of human bones depends directly on a ratio in an organism of magnesium and calcium. If the amount of magnesium in blood begins to fall, then the organism can hold less calcium. Therefore it is very important to support the sufficient level of magnesium in blood. A large amount of this substance contains in nuts, whole-grain bread and bran. These products need to be included in a daily diet.