What foods contain calcium?
To be healthy a person needs a lotelements - proteins, vitamins, and other useful substances. In particular, do not forget about calcium, the benefits of which we were told as a child, forcing to drink milk, eat kefir and other sour-milk products. Calcium is an indispensable, widely used element. In our body, he is responsible for strong bones, healthy teeth, as well as for the attributes of female beauty - thick hair and good nails.
In addition, it is important for receptionauditory, taste and visual stimuli, in the contractility of skeletal muscles, in neuromuscular conduction, in the activity of the pituitary gland, the adrenal glands, the gonads, as well as the thyroid and pancreas and much more. Calcium is involved in kidney activity and digestion. It also affects the process of fertilization, cell division, plays an important role in embryonic development and in the clotting of blood.
The need for an organism in calcium is quite high. The size of the need is individual for each and depends on age:
- Most of all it is necessary for pregnant and lactating women - 1500 - 2000 mg. per day,
- Adolescents 13-16 years of age should consume 1200 mg,
- Children from 10 to 13, as well as adults from 16 years of age, not less than 1000 mg,
- Less calcium is required for children between the ages of 4 to 10 - 800 mg,
- Well, children up to 3 years will be enough and 600 mg of calcium per day.
What foods contain calcium, or rather where it is the most? Contrary to stereotypes, the most rich in calcium products are vegetable, and not animal origin.
The record holder in this area is poppy, andmore precisely, his seed - for 100 grams of the product it contains as much as 1667 mg of calcium! Almost does not fall behind him and sesame seed - 1474 mg in a hundred grams of the product. On the third place in this list is cheese of hard sorts - 1005 mg of a useful substance.
What foods contain calcium besides these three? The rest of the "rating" of calcium-containing products can be seen in the following table.
|Product||Calcium in 100 gr. product (mg.)|
|Condensed milk with sugar||307|
|Seed of cotton||170|
The most accessible and popular waythe production of calcium is dairy products - various curds, yoghurts, cheeses, and milk itself - because not everyone will like the seeds of poppy or sesame seeds. In addition to the natural sources of this element, there are also artificial - pharmacological preparations.
So, the main thing to remember - drink the children's milk - will be healthy. Better yet, not only drink milk, but there are other calcium-rich foods.