What foods contain a lot of calcium: use of calcium for the body, the list of products, recipes
Since childhood we hear from our parents saying that each person needs calcium. With age, we see that in human life, this element is very important.
If any man ask: «Why do the body need calcium» the most common answer will be: «For strong bones». In fact, the use of this mineral is much more important as a source of human life at all stages of its development.
Calcium in the human body
Calcium is the building material of our skeleton that allows us to delight people with its toothy smile. This information is very few people can surprise, but only a few are aware that calcium is impossible without the process of blood clotting.
It also helps to maintain the required amount of certain enzymes, controls the flow to the cells of nutrients, allows our muscles to contract and relax and ensures proper transmission of nerve impulses.
All these facts should induce the desire in humans to know what is the products table that contain this useful element.
Today in many pharmacies you can find a variety of calcium-containing preparations. However, if you have a deficiency of this element, it does not mean that you will be able to help these supplements.
To provide the body with this element you will be able, if properly approach the preparation of your diet. To do this you need to have a table of foods rich in this element, and then you will be able to avoid unpleasant symptoms, which can be triggered by an excess or deficiency of calcium in the body.
Calcium is one of the most abundant elements that can be found in many foods. But this does not mean that they can be used all without limitation. Is considered useful only those products in which the calcium will be able to learn our body.
Legumes nuts and seeds
It is wrong to assume that the calcium contained in milk and dairy products easily absorbed by the body. Here it is necessary to pay attention to products of plant origin.
Especially valuable in this respect are considered legumes, among which should be noted beans, peas, beans, lentils and green peas. It is known that sesame seeds, almonds and poppy seeds contain more calcium unlike cottage cheese and cheese.
However, many of these are people who wish to make the main product of your diet poppy or sesame seeds, consuming them in large quantities. Because the only way to satisfy the body’s need for this element.
Grains, vegetables, fruits, berries and greens
The yield on the calcium content of the above products, cereals, vegetables, fruits, berries and greens. However, their valuable making what they contain many vitamins and other nutrients that enhance the absorption of calcium.
Include these foods in the diet is necessary not only because they can provide the body with this element in adequate quantities to maintain a high level of digestibility.
Another reason is the wider availability of vegetables and fruit which can be eaten at any time of the year. To see how much calcium can be obtained by consuming certain products, here for clarity, specific examples.
When consuming 100 g of whole grains and bread from wheat flour, the body gets about 50 mg of calcium, watercress — 214 mg, rose hips 257 mg, young nettle, which is often used to make a soup — 713 mg.
Also is to provide a sufficiently broad group of products, characterized by high content of calcium:
- leaf lettuce;
- citrus etc.
You will not have to face a deficiency of this element that if your table will always be strawberries, gooseberries, cherries, apples, blackberries, apricots, peaches, grapes and currants.
Meat and fish products, eggs
Ensure that your menu is present foods rich in calcium, you should pay attention to the products of animal origin. Many people know that calcium-rich fish.
And among its wide variety stands out sardines and salmon. Eating 100 grams of meat products, you will be able to provide your body to 50 mg of this useful element. To help cope with the deficit you can eggs not only contain a sufficient amount of this element, but also vitamins, which improves its absorption.
Milk and dairy products
Often in the advertising of milk and dairy products you can hear that they are rich in calcium. To object to this nothing, because it’s true.
And although there are other products, which contain more calcium, milk and other dairy products continues to be very popular — not only because of wide availability, but the absence of harm to health.
You can include in your diet any product — milk or yogurt, kefir or cottage cheese, sour cream or cheese. Those who are on a diet, focus your attention on the degree of fat content of the milk product is not necessary. This does not depend on their content of calcium.
The combination of foods rich in calcium
Once you know what products you will be able to obtain this useful item, you should know in what combinations it is desirable to use the products, to ensure the best absorption of calcium. It is recommended to eat calcium foods that will provide your body with vitamin D, ascorbic acid, magnesium and phosphorus salts.
Vitamin D. It plays an important role in the maintenance of blood of calcium and phosphorus, regulates its supply to the bone tissue. When a sufficient amount of vitamin D reduces the risk of tooth decay, accelerates the healing process of fractures and treatment of osteoporosis.
To provide the body with vitamin D it is possible if to include in your diet the following products:
- Dairy products.
- Egg yolk.
- Fatty fish.
The body itself can produce this item under the sunlight. If you often go on walks or in your window the sun shines regularly, you can be sure that the process of assimilation of calcium in the body will be much better.
Ascorbic acid. Necessary for assimilation of the human body are calcium, vitamins a, E, C and b vitamins you can Get them from the same foods that contain calcium, vegetables, legumes and meat.
To the bone remains strong, it is very important to pay attention to how many in the body contains not only calcium, but also magnesium. The human body has a unique ability to maintain a balance in all substances.
The same applies to magnesium. So by reducing its quantity in the blood simultaneously decreases levels of calcium. Similar reaction of the organism if the amount of magnesium increases.
So if you want the calcium absorb in your body well, your diet should contain foods rich in magnesium and vitamin B6. The latter is of particular importance because it allows to keep the magnesium in the body.
To avoid magnesium deficiency, you can, if your table will contain products such as bran, bread from wheat flour, and nuts.
Salt of phosphorus
You don’t have to calm down and after learned which foods are rich in calcium. Equally important, how much phosphorus is contained in the body. This is due to the dependence of these two elements: the optimum ratio of 1:2.
Therefore, when phosphorus becomes larger, the lowering of the calcium level. Traditionally very rich in phosphorus fish. But this diet are allowed to add and animal food, which contains more phosphorus than the plant.
You will surely benefit your body, if your Desk will become more foods that contain calcium. But you need to remember that some of them might be foods that worsen the process of assimilation of this element.
These are diuretics, among which the most common are alcoholic and caffeinated beverages.
You should also limit the consumption of fats — the combination of this substance and calcium occur insoluble compounds, which are difficult to assimilate by the body. The calcium is less digestible by the body of those people that smoke a lot and in large amounts eat sugar, soda and salt.
Salad of nettle with nuts
Knowing which foods are rich in calcium, you can diversify your menu, preparing delicious and healthy dishes with them.
- Young nettle leaves — 400 g
- Green onion — 100 g
- Parsley — 1 bunch.
- Chopped walnuts — ½ Cup.
- Garlic — 4 cloves.
- Lemon juice — 2 tbsp.
- Vegetable oil — 3-4 tablespoons.
- Salt — to taste.
Inspect the nettle and remove wilted leaves, rinse and put to boil in salted water, allowing her to writing a rolling boil for 3-4 minutes. Drain leaves in a colander and drain the water.
Take a spoon and lightly mash the leaves, add a mixture of vegetable oil, crushed garlic and salt. Further, in a salad need to put the parsley leaves, onion, crushed walnuts and lemon juice.
Eggs stuffed with sardines
- eggs — 8 PCs.;
- sardines — 1 Bank;
- mustard — 1 tsp.;
- onion — half head;
First eggs need to cook hard-boiled, then cool and peel. After that, the eggs cut in half, remove the yolks, wipe with a sieve and add them to mashed sardines. There also need to put a chopped onion and a spoon of mustard. With this stuffing fill the halves of proteins, and sprinkle with herbs.
Paying much attention to his diet, often people forget that the reason for poor well-being may be a shortage of some items. One of them may be calcium. So go on a new diet is required after assessment of whether this element in the body.
Choosing the appropriate products, it is necessary not to forget that calcium is not with all products perfectly. This is an important consideration because it will help to prevent their proper absorption.