Calcium is the most important chemical element for the body. It participates in the vital activity of all cells of the human body. The norm is the calcium content in the blood in the range of 9 to 11 ml in 100 ml. It is more in the bones of man. Interestingly, in the body of an adult, whose weight is 70 kg, about one kilogram of calcium.

Daily requirement of an organism for calcium

What role does calcium play in the body?

Calcium is necessary for the formation of bone tissue, for the coagulation of blood, for the production of hormones, for the work of muscles. This chemical element helps to reduce the manifestations of allergies, helps the body to fight against the effects of radiation. In addition, calcium salts regulate the rhythm of cardiac contractions, normalize blood pressure, normalize the digestive system, reduce the excitability of nerves, help the body fight stress, participate in spermogenesis.

With a lack of calcium in the child's body, the development of the locomotor system slows down. Such children are diagnosed with rickets, brittle fragility is observed. With chronic deficiency of calcium, the following symptoms appear: decreased efficiency, scattered attention is observed, frequent angina, bronchitis and other diseases of the respiratory system are noted, hair structure is disturbed, bleeding gums and allergic manifestations are disturbed, excitability is increased, convulsions in the joints are noted, Appears gray.

It is important to adhere to the right and balanced diet, it is necessary to take into account the calcium content in foods.

What foods are the most calcium in?

The ideal content of calcium in foods: in the shell of eggs, which basically consists (by 90 percent) of this trace element and is perfectly absorbed by the body. How to properly use eggshells in food? First, the shell is thoroughly washed and heated in the oven. Then it is crushed into a powder and lemon juice is added. Take daily 1 tsp.

Everyone knows that the leaders in the content of calcium are dairy and sour-milk products. Only one liter of milk provides the body with a daily dose. The calcium content is significant in cottage cheese. Note that in curds, which are purchased in the market, it contains less than in curds produced in industrial conditions. This is because calcium chloride is added to the milk in the factories to accelerate the dressing process.

The content of calcium in foods is noted in vegetables and fruits. If you do not like to drink milk, then it will perfectly replace orange juice. Leaders among vegetables on the content of calcium are legumes and all kinds of cabbage, but mostly - beans and broccoli.

A high content of calcium in food: in dog rose (257 mg per 100 g), in young nettles (713 mg per 100 g), in watercress (214 mg per 100 g).

It is a mistake to believe that meat and cereals contain a large amount of this trace element. Poor calcium content in foods: fish and seafood. The exception is sardine.

High content of calcium in foods - in almonds and hazelnuts, which are excellent sources of calcium. If every day to eat vegetables and fruits and 50-100 grams of nuts, then the person will not have a calcium deficiency. Sufficient calcium content in foods - in greenery and dried fruits (dates, figs, dried apricots, prunes, raisins), in strawberries, currants, gooseberries, apricots, oranges, pineapples, peaches, cucumbers, carrots and honey.

After 35 years, the absorption of calcium is markedly reduced. Before this age, the body intensively works on the formation of bone tissue and creates reserves of this microelement for life. After 35 years, the situation begins to change in the opposite direction. Take care of your health from a young age. Do not miss the opportunity to increase the calcium content in your body!