Top 15 Calcium Rich Foods

Marko Balašević Author: Marko Balašević Time for reading: ~16 minutes Last Updated: August 10, 2022
Top 15 Calcium Rich Foods

The article talks about what calcium is, the causes and signs of deficiency in the body, as well as a list of the TOP-15 foods that can help maintain its normal level.

In the article we will tell:

  1. The role of calcium in the human body
  2. Causes and signs of calcium deficiency in the body
  3. How much calcium does the body need
  4. TOP 15 foods rich in calcium
  5. What helps and hinders the absorption of calcium
  6. Menu for every day
  7. Analysis for calcium levels
  8. Additives
  9. conclusions

Calcium is not only teeth and bones, it is a vital element for the body, in the presence of which more than 300 biochemical reactions occur.

Calcium is also called a macromineral. Minerals are divided into macro- and micro-based on the amount in which they are contained in the body: if less than 100 g, then this is a micromineral, and if more than 100 g, then a macromineral.

The average content of calcium in the body is 1000-1200 g, it leads among all other macrominerals, ahead of phosphorus by almost 2 times.

It is customary to associate calcium with bones and teeth, and this is no coincidence. 98% of all calcium is in the bone tissue, forming its structure and strength. Therefore, most often when discussing the consequences of calcium deficiency, they talk about osteoporosis. This is a chronic disease of the bones of the skeleton, which is manifested by a decrease in density and a violation of the structure of bone tissue and leads to fractures and even with minimal trauma, for example, when falling from a height of one's own height. The disease is very common - WHO puts the problem of osteoporosis in fourth place after cardiovascular, oncological diseases and diabetes.

 

But calcium is involved not only in the construction of bones, it is involved in the processes of blood clotting, normalization of myocardial contractility, skeletal muscles, in the work of the brain, it is needed to regulate the activity of enzymes, and not only. Therefore, osteoporosis is far from the only serious consequence of calcium deficiency.

Getting sufficient doses of calcium throughout life, the ability to combine foods correctly, to see the symptoms of calcium deficiency and be able to correct it in a timely manner - all this will help to avoid diseases and maintain health for many years.

Let's figure it out!

The role of calcium in the human body

Calcium plays a critical role in bone and dental health, but its functions in the body are much more extensive. Among them are:

  1. Formation of bones and tooth enamel.

  2. Ensuring the transmission of a nerve impulse - calcium is necessary for short-term memory, learning skills, contraction of skeletal and smooth muscles, myocardium. Due to the reduction of spasm of smooth muscles, calcium has an analgesic effect during spasms of the intestines, uterus (painful menstruation, childbirth), with migraines.

  3. Regulation of vascular tone, heart rate, decrease in the permeability of the vascular wall.

  4. Regulation of the condition of the skin, hair, nails.

  5. Anti-inflammatory action - can relieve pain from bee stings and arthritis.

  6. Ensuring reproductive function.

  7. Participation in acid-base balance (alkalinizing effect).

  8. Ensuring the functioning of sensory systems (hearing and vision).

  9. Participation in the work of the excretory system.

  10. Counteraction to the accumulation of toxins and heavy metals.

  11. Involved in blood clotting.

  12. Activation of a number of enzymes and some endocrine glands.

Calcium takes part in the work of the whole organism, and its deficiency in the early stages is very difficult to recognize, because the manifestations at first may be insignificant, and the causes are different.

 

Causes and signs of calcium deficiency in the body

98% of all calcium is stored in the bones as reserves, and only 2% is in the blood. These 2% are necessary for all reactions that involve calcium.

First of all, this 2% calcium must come from food. If this does not happen, then the body, for the smooth flow of all vital processes, begins to independently regulate the level of calcium, taking it from the depot - the bones. But as a result, over time, bone mass decreases, bones become brittle, and this can lead to the development of osteoporosis.

What are the signs of calcium deficiency? Consider the most common, from less specific to obvious.

Signs of calcium deficiency in children
  • poor tooth growth, caries, stains on teeth;
  • allergic reactions;
  • acne;
  • furunculosis;
  • cramps, muscle pain;
  • frequent infectious diseases;
  • developmental delay;
  • rickets, tendency to fractures.

 

Signs of calcium deficiency in adults
  • fragility of nails;
  • localized numbness of hands and feet;
  • eczema, allergies;
  • muscle cramps;
  • painful menstruation;
  • gastroesophageal reflux;
  • chronic inflammation in the mucous membranes of the respiratory tract, genitourinary system, gastrointestinal tract;
  • tachycardia;
  • nervousness, hyperactivity, irritability;
  • insomnia;
  • depression, chronic fatigue syndrome;
  • decreased growth, tooth decay;
  • senile dementia;
  • osteoporosis, tendency to fractures.

This is an incomplete list, and any of these symptoms may be a sign of another pathological condition, but in no case should any of the above be left unattended and be sure to consult a doctor.

Causes of calcium deficiency

The body is a complex system in which everything is interconnected and interdependent. The causes of calcium deficiency can be different, but they can be summarized in several main groups. To do this, it is important to understand the principle of the joint work of the body and calcium. It can be summarized in a few theses:

  1. Comes with food.

  2. It is carried with the participation of vitamin D.

  3. Absorbed in the intestine.

  4. Excreted by the kidneys.

  5. Favorable conditions are needed for learning.

Recommended

"Harvard nutrition plate for health and weight loss: rules, examples" Read more

Accordingly, a lack of calcium will primarily be associated with violations at some of these stages:

  1. Lack of calcium intake from food. The first thing you should pay attention to is the diet. Whether sufficient doses of calcium are supplied with food in principle. The risk group is more likely to be people who, for some reason, excluded dairy products and / or animal products from the diet, vegans should be especially careful.

  2. Lack of vitamin D. It is important to understand that at low levels of vitamin D, regardless of the intake of calcium from food, normal absorption should not be expected. It is recommended to check the level of vitamin D at least once every six months and, if necessary, to take supplements in a therapeutic and / or prophylactic dosage. Also, it is important to be in the sun and eat foods rich in vitamin D - fatty fish, liver, fish roe, milk fat, eggs.

     

  3. Problems with digestion in the intestines caused by disruption of the digestive tract. This is an obvious point that goes beyond calcium. Any vitamins and minerals will not be absorbed in normal amounts if the functions of the gastrointestinal tract are impaired. These can be low acidity, gastritis, enteritis, decreased pancreatic function, Crohn's disease, celiac disease, hepatitis, cirrhosis of the liver, etc.

  4. Increased need for calcium. This group includes causes that are not diseases but require daily calcium intakes greater than the average daily requirement. For example - pregnancy, feeding, taking diuretics, menopause, playing sports, harmful work, profuse sweating, taking anabolic steroid drugs, etc.

  5. Diseases that provoke an increased need or loss of calcium. Some of them: arterial hypertension, hyperparathyroidism, tumors, etc.

  6. Failure in the hormonal regulation of calcium (hormones that regulate calcium metabolism in the body: parathyroid hormone, calcitonin, glucocorticosteroids, thyroid hormones, growth hormone, insulin, estrogens).

Correction should always start with the simplest, and first of all you need to make sure that you have an adequate level of calcium intake from food. But enough is how much?

How much calcium does the body need

Few numbers.

The body of an infant contains only 30 grams of calcium, and then it accumulates in the bones until the age of 25. To store the right amount of calcium, in childhood, 100-150 mg per day should be deposited. After 35 years, the body takes calcium from the bones into the blood (10-35 mg / day) and by the age of 70 loses up to 30% of calcium reserves if the required amount is not supplied from food or absorption is impaired.

According to the guidelines "Norms of physiological needs for energy and nutrients for various groups of the population of the Russian Federation", MP 2.3.1.2432-08), you need to consume calcium in a certain amount, depending on age and related conditions (per day):

  • children 0-3 months - 400 mg;
  • children 4-6 months - 500 mg;
  • children 7-12 months - 600 mg;
  • children 1-3 years old - 800 mg;
  • children 3-7 years old - 900 mg;
  • children 7-11 years old - 1100 mg;
  • children 11-18 years old - 1200 mg;
  • men and women 18-60 years old: 1000 mg;
  • men and women over 60: 1200 mg;
  • women in the second half of pregnancy 1300 mg;
  • lactating women 1400 mg.

In case of increased need caused by special conditions / diseases, the daily dose of calcium is determined by the attending physician.

According to statistics, we consume an average of 400 mg of calcium per day, which is absolutely not enough to prevent deficiency! What foods are rich in calcium?

 

TOP 15 foods rich in calcium

Getting enough calcium from food is not at all difficult.

Calcium is found in both animal products (especially dairy products) and plant origin. But, when choosing plant sources, one should remember about the bioavailability of calcium - that is, the ability of our body to absorb this element. The bioavailability of calcium from plant foods is much lower than from animals, although sesame is considered to be an excellent source of calcium, it must be consumed properly.

Therefore, foods rich in calcium are recommended to be combined with foods that contain a significant amount of vitamin D (this vitamin is present in butter, dairy products, egg yolk, fatty fish) and ascorbic acid (the main source of its intake in the body is vegetables). We will talk about this further.

Main sources of calcium
  1. Farm milk, cheese and other dairy products are an excellent source of calcium and a leader in bioavailability.

  2. Green leafy vegetables: kale, bok choy, etc.

  3. White cabbage, broccoli, turnip.

  4. Tofu.

  5. Small fish with bones, such as sardines.

  6. Sesame, poppy.

  7. Almonds, brazil nuts, tahini, sunflower seeds.

  8. Legumes.

Table of food leaders in terms of calcium content

Product

mg calcium per 100 g

Poppy

1667

Sesame

1474

Cheeses (Baltic, Lithuanian, Swiss, Dutch, Cheddar, Russian)

880-1080

Cheeses (Brynza, Suluguni, Adyghe)

510-780

Canned sardines

400

Sunflower seeds

367

Almond

273

Parsley

245

Curd 11%

160

Beans

150

cabbage kale

150

Milk 1%

126

bok choy

105

White cabbage

48

Broccoli

47

Obviously, it's not enough to just eat foods that contain calcium, you need to be able to absorb them. Otherwise, calcium will simply be excreted in the urine or deposited in the joints and kidneys in the form of stones.

What helps and hinders the absorption of calcium

What hinders absorption:
  1. Deficiency of vitamin D or fats necessary for its absorption.

  2. Protein deficiency in the diet.

  3. Excess protein and / or carbohydrates in the diet - contributes to increased excretion of calcium in the urine.

  4. Excess saturated fats in the diet (beef lard, cooking fats, etc.).

  5. Excess phosphorus in the diet (cocoa, soybeans, lecithin, liver, yeast, wheat germ). Ideally, the ratio of calcium / phosphorus = 1/1.

  6. Excess fiber is another example of the fact that everything is good in moderation.

  7. Phytic acid - found mainly in cereals and legumes. To neutralize it, it is recommended to soak them.

  8. Oxalic acid - found, for example, in sorrel and rhubarb.

  9. Soda and any alkalis that neutralize the acidity of gastric juice.

  10. Excess sweets - stimulates the release of alkaline juices.

  11. Abuse of drinks high in caffeine (coffee, strong tea, cola, chocolate) contributes to the loss of calcium in the urine and feces.

  12. Too much sodium, which leads to the loss of calcium in the urine, is another reason why food should not be oversalted.

  13. Excessive (less often insufficient) energy value of the diet.

  14. Abuse of alcohol and smoking.

 
What helps absorption:
  1. Vitamin D, be sure to monitor its level, and enrich the diet with foods rich in vitamin D.

  2. Magnesium - similarly, it is recommended to enrich the diet with foods rich in magnesium - it is abundant in bran, wholemeal bread, nuts, pumpkin seeds, etc.

  3. Vitamin C is an ideal source - fresh vegetables, herbs, citrus fruits, berries, herbs.

  4. Lactose also helps with the absorption of calcium, but this item only makes sense if it is normally absorbed. With lactose intolerance, there will be no pluses from adding it to foods containing calcium. An example is cheese, milk, cottage cheese, yogurt, etc.

  5. Acidic environment and adequate level of acidity of gastric juice. Use natural apple cider vinegar and lemon juice dressings to improve calcium absorption.

  6. Gentle cooking methods - steaming or simmering instead of boiling - are a great way to better absorb calcium from food.

By understanding the principles of formulating a diet rich in calcium and the features of its assimilation, it is easy to obtain and absorb the right amount of calcium from food.

We know which foods contain calcium and what helps it to be absorbed. How to put it into practice and get enough calcium from food? Let's see!

Breakfast

Dinner

Snack

Dinner

2 eggs, avocado, buckwheat bread, lettuce

shrimps

watercress, tomatoes, 30 gr tahini, boiled buckwheat

chickpeas or hummus, whole grain bread, green salad

stewed cabbage with carrots and beans, seasoned with Provence herbs or fresh herbs, sour cream

You can use the Calcium Diet Calculator to help you properly assess your calcium levels and prevent calcium deficiencies. Keep in mind that these numbers do not reflect the level of calcium you are actually absorbing. However, this calculator is a good tool for illustrating plate formation and estimating calcium intake levels. Starting to plan a diet with its help, later you will intuitively understand what to add to the dish to enrich it with calcium.

Analysis for calcium levels

If you have checked the diet for calcium and are sure that you are getting enough of it with food, but you still notice signs of calcium deficiency or you are diagnosed with conditions that impair its absorption, you should consult a doctor and take an analysis to determine the level of calcium, check his exchange. But in the laboratory they may ask you: “What kind of calcium do we rent?” Let's figure it out.

Serum calcium - total. It consists of several fractions - ionized (or free) and bound.

You need to understand what each of the fractions means in order to correctly pass the analysis and correctly evaluate the results.

Total calcium:

  • ionized (free form) is the calcium that the body uses as a consumable;
  • bound - calcium in a complex, mainly with proteins and in the form of salts - phosphates, citrate. This is a kind of calcium depot in the blood serum.

If you have passed the total calcium and see that it is low, then do not panic. It is necessary to find out due to which calcium the level of general is reduced, and only then take measures to correct it.

 

Although the balance between bound and free calcium is stable and fairly predictable, sometimes it can be disturbed. A good example is protein deficiency. If there is little protein, then the protein associated with calcium will be less than necessary. In this case, a decrease in the level of total calcium will not at all mean a lack of calcium itself.

Therefore, it is important to assess the level of total and ionized calcium in combination. If, with a decrease in total calcium, ionized calcium is normal, then it is considered that the calcium metabolism is in order, and you need to work on finding and eliminating the real cause of the decrease in total calcium.

Interestingly, the lack of calcium correlates with its content in the hair. If there is a lot of it in the hair, then it is actively excreted from the bones.

Additives

Despite the fact that getting calcium from food is a priority way to prevent deficiency, which provides the body with other nutrients (proteins, fats, amino acids, etc.), calcium supplements may sometimes be required.

For example, calcium supplements are prescribed for serious risks of osteoporotic fractures. Also, supplements may be required for people who consume little or no dairy products at all due to personal tastes, diseases (lactase deficiency, food allergies, etc.), strictly vegetarian diet.

 

Drugs are prescribed only by a doctor, a representative of integrative medicine, their intake must be justified, because an excess of calcium is extremely dangerous.

There are different forms of calcium on the market. What is the difference? which one to choose?

The two main forms of calcium now are:
  1. Calcium carbonate.

  2. Calcium citrate - best on an empty stomach or after meals (good for those with low acidity) - more expensive.

Calcium carbonate is a cheaper form and its main feature is that hydrochloric acid is needed for its absorption, i.e., this form is recommended to be taken with food.

Calcium citrate is the more expensive form and does not require hydrochloric acid, which means it is best taken on an empty stomach or after meals.

The dosage will be prescribed by an integrative specialist, but you need to know that for better absorption it is not recommended to take more than 500 mg at a time. That is, if you are prescribed 1000 mg of calcium per day, then it would be advisable to split its intake into several times a day.

Calcium supplements can have various side effects, the most common being gas and bloating, and constipation. If you experience them, it is recommended to split the daily dose into several doses throughout the day. If symptoms persist, changing the drug or formulation may help.

In any case, the intake of calcium in supplements is prescribed by an integrative specialist under the control of analyzes and your life history, complaints. Remember this and do not self-medicate, because. An excess of calcium and its consequences are just as dangerous as its deficiency.

Recommended

"How much water you need to drink per day: how to calculate the rate" More

conclusions

  1. Calcium is not only bones and teeth, it is important for the functioning of the whole organism.

  2. The main source of calcium is food. If it is not supplied enough, calcium is removed from the bones to ensure the correct level of calcium in the blood.

  3. Calcium deficiencies in the early stages are subtle and non-specific, so it is critically important to get enough calcium throughout life.

  4. For a normal level of calcium, adequate conditions for its absorption are necessary - vitamin D, magnesium, vitamin C, a balanced diet and a healthy intestine.

  5. It is easy to get calcium from food, as long as dairy products are not excluded or limited.

  6. The bioavailability of calcium from plant sources is lower than from animal sources. With the exclusion of dairy products and products of animal origin, or if they are not absorbed, it is important to carefully formulate the diet and check the level of calcium.

  7. It is possible to take a blood test for calcium levels, but it is not informative enough to assess the condition of the bones, since the level of calcium in the blood is kept constant by using the calcium stored in the bones.

  8. If necessary, and under the supervision of a physician, calcium supplements can be obtained, but their intake must be justified.

  9. Calcium deficiency can lead to serious diseases, including osteoporosis.

 

About | Privacy | Marketing | Cookies | Contact us

All rights reserved © ThisNutrition 2018-2024

Medical Disclaimer: All content on this Web site, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this site and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

Affiliate Disclosure: Please note that each post may contain affiliate and/or referral links, in which I receive a very small commission for referring readers to these companies.