|Product||Description||Quantity of calcium|
|Poppy||In its composition has not only the described trace element, but also potassium, iron, magnesium, vitamins. Abuse can cause constipation.||Up to 1500( seeds)|
|Hard cheese||Contains a lot of microelement, strengthening bones, as well as phosphorus, magnesium, iron, zinc, sodium, fluoride, fatty acids, vitamins. Useful for eyesight, skin. Cheese should be stored in the refrigerator in enameled dishes with a lid, put a piece of sugar on the bottom.|| 500-1100( depending on the variety) |
One of the richest - Parmesan( 1109)
|Sesame||It is able to relieve stress, tension, strengthen immunity. And also is one of the record holders for calcium content along with poppy seeds.||Up to 1000|
|Milk||It is more useful to use fresh, not powdered product.|| Degreased - 125 |
Dry - 912
|Green||Nettle, celery, parsley, dill, plantain are not a source of calcium, promote its assimilation from other products.|| Basil - 177 |
Geriha - 120
In fresh greens:
Salvia officinalis - 1652
Parsley - 138
Thyme - 405
|Soya||In large quantities, it is able to depress the endocrine system and accelerate the aging process. It leads to an increase in the level of phytoestrogens in the body. Everything is GMO - contains the scorpion gene. But still rich in calcium.||277|
|Nuts||Are the source of all useful micronutrients and vitamins. Help with depression, anemia, metabolic disorders. With rational use do not allow you to recover. They can improve memory, attention, hearing, and get rid of insomnia.|| Almond - 260 |
Brazilian - 160
Hazelnut - 114
Pistachios - 105
Walnut - 98
|Sardine in oil||Rich with essential microelements and vitamins. Easily digested, helps prevent cardiovascular diseases, improves blood flow of capillaries.||Up to 420|
|Another fish||Is the product in which most potassium and phosphorus are contained. However, calcium does not take the last place in fish. In addition to microelements, the product is rich in vitamins, polyunsaturated acids. Should be consumed 2 times a week. But to get the maximum calcium from fish, you need to use it in a dried form( so it is more conserved) or together with bones( crushed or canned).Otherwise, except for sardines, meat will not bring much benefit in this regard.|| Canned: |
Mackerel - 240
Salmon - 210
|Beans||Rich in potassium( its most in the product), calcium, magnesium, sodium, iron, phosphorus, and various amino acids. It is recommended to drink 1-2 times a week.||Red bean - 150|
|Milk chocolate||Contains much more calcium than bitter. Stimulates the work of the brain, memory, trains the heart muscle, well affects the female excitability.||220 - 280|
|Yogurt||In its composition contains the most element for bones, as well as vitamins and other useful substances for the human body.||136-200( in plain more than in fruit)|
|Curd||The sour milk product is rich in calcium and other useful microelements, vitamins. Has a beneficial effect on the formation of bones, on the work of the gastrointestinal tract, cardiovascular system. Use only fresh.||150-176( more in non-fat)|
|Sunflower seeds||Contains many other useful trace elements, fat-soluble vitamins, vegetable fats. Useful in reasonable limits.||100|
|Green olives||They are a product that contains, in addition to the described element, a lot of sodium, potassium, magnesium, phosphorus, copper, zinc, selenium, B vitamins, etc. A powerful antioxidant that prevents the development of cancer.||88|
|Garlic||Contains many useful microelements, vitamins. Has an anti-cancer, immunostimulating effect. Contraindicated in ulcers, anemia, genito-urinary diseases.||60|
|Fish liver||Is a useful product due to the combination of phosphorus, calcium and vitamin D.||Cod liver - 50|
|Bread||It is considered a product that is the main source of calcium for us, as we consume a lot of bakery products.2-3 pieces a daycan bring the body benefits, without causing an overabundance of calories for fans of diets.||15 - 83( least in white, more in rye and pita)|
|Leek||A product with a low calorie content, with high nutritional properties. In addition to the element for bones contains phosphorus, magnesium, sodium, protein, sugar, vitamins.||59|
|Eggs||The egg shell contains not only 93% of easily digestible calcium, but also 13 other chemical elements and amino acids. From the shell, you can prepare yourself the best remedy for replenishing calcium stores. The egg contains phosphorus, iodine, copper, iron, cobalt, as well as 12 vitamins and various acids.||55 mg / medium chicken egg|
|Apricot||In addition to calcium, it contains magnesium, potassium, phosphorus, iron salts. The use of a small handful of these fruits per day can improve the work of the digestive tract, improve metabolic processes.|| Fresh - 16 |
Dried - up to 70
|White mushroom||Full of useful microelements, among which calcium does not take the last place. It has wound healing, anti-inflammatory action. It is an excellent stimulator of the immune system.||38|
|Cabbage||A product in which there is a lot of potassium, calcium, magnesium, phosphorus, sulfur, zinc, iron, manganese. It can stimulate metabolic processes, remove excess cholesterol, strengthen blood vessels, inhibit the formation of plaques.|| White - 48 |
Color - 26
Kohlrabi - 46
Reduced - 53
Sour - 48
Brussels - 34
|Orange||Citrus is able to calm nerves. It has an antimicrobial and anti-inflammatory effect. Due to the rich composition of trace elements, among which there is a lot of calcium, and also vitamins is useful for beriberi, decay, fever.||42|
|Cherry||The most useful berry is the record holder for calcium content. Able to cure some diseases. When preparing tinctures, compotes, jam, you need to remove the stone.||Fresh - 37|
|Currant||Has a high concentration of calcium, iron, magnesium, manganese, phosphorus, potassium. It is capable of clearing blood vessels, removing toxins from the body.||33|
|Mother's milk||Contains an organic microelement that does not allow the development of rickets in a child, including.calcium.||18 - 34|
|Grapes||Rich in calcium, micro and macro elements, vitamins, essential acids. The product should be eaten between meals.|| 10-14 |
Raisins without seeds - 50
|Persimmon||Rich in potassium, magnesium, phosphorus, iron, vitamins A, C, R. Dietary product, the use of which supports the heart, reduces the fragility of blood vessels, calms the nerves.||27|
|Meat||Fully useful polyunsaturated fatty acids, calcium, iron, magnesium, potassium, phosphorus. Use more useful in cooked or stewed.|| Duck - 11 |
Chicken meat 13
Lamb - 17
Beef - 18( with 15% fat content)
Rabbit - 19,5
Necessary for the strength of bones and teeth, the normal operation of the cardiovascular system and the body as a whole, calcium is the chemical element in which a person needs.
This building material stimulates the work of hormones, enhances immunity, allows you to keep the balance between acid and alkali.
Calcium is especially necessary:
- For children.
- Pregnant and lactating.
- For the athletes.
- People who are physically hard work.
( Table 1)
Products rich in calcium
( Table 2)
Products that interfere with calcium accumulation
Product Description Calcium amount Strawberry A berry containing a huge amount of useful minerals and vitamins. It is recommended to use with caution to young children, pregnant women, people with increased secretion of gastric juice.
Although it is among the berries considered one of the richest in calcium, but also contains oxalic acid, which prevents the accumulation of this element in the body. This is also one of the reasons why strawberries are not recommended for pregnancy.
25-35( strongly depends on soil) Coffee beans Also contains building material for bones, useful vitamins and trace elements, sugar, caffeine, fats, nitrogenous substances. Each type of coffee has its own combination of these substances.
But this product quickly cleanses calcium, than replenishes.
Products containing calcium can not only strengthen bone tissue, but also increase stamina, normalize blood pressure, get rid of irritability, insomnia, strengthen the body's overall resistance to various infections.
Calcium in food supports the strength of bones, protects from fractures, from osteoporosis. This vital element ensures the normal functioning of the whole organism.
It also comes to us from the same products( in brackets the calcium content in mg / 100 g):
- condensed milk( 284);
- ice cream( 100 - 160);
- sweets( from 0 to 160, depending on the filling);
- halva( from 90 in sunflower to 424 in sesame);
- seafood( from 90 in shrimp to 1380 in alga wakame);
- mustard( 58);
- broccoli( 47).
- buckwheat( 21), oatmeal( 80), oatmeal( 64);
- ginger( 16 - in the root);
- potatoes( 12);
A person needs so much calcium that in case of loss in the body, the balance of this important trace element remains. Using foods rich in calcium, you can improve your health and get rid of many diseases.