Find out about the best sources of calcium in your diet. What role does calcium play in the body

Sources of calcium that immediately come to mind are milk and dairy products. Large amounts of it are also found in legumes, canned fish, nuts and seeds. Remember, however, that adequate amounts of phosphorus and vitamin D are necessary for the proper absorption and use of calcium.

Calcium (Ca) is one of the key minerals in the body. It plays many important functions. It is well known that it determines the health of the skeletal system. In addition, it is important for the proper course of many metabolic processes and the functioning of the circulatory system. Find out what the best sources of calcium are to ensure you get enough calcium and stay healthy.

What is the role of calcium in the body?

Calcium has many functions in the body. First, it is the main building material for bones and teeth, but it is also found in body fluids and soft tissues. Calcium is involved in various metabolic processes. Among them, we can mention: conduction of nerve stimuli, blood clotting, activation of certain enzymes, muscle contractility. Calcium is also important for the functioning of the circulatory system. By determining the permeability of cell membranes, it regulates blood pressure.

Calcium deficiencies can lead to certain abnormalities in the body. Insufficient amount of this mineral can contribute to:

• osteoporosis, rickets, growth disorders,
• excess body weight,
• nervous system disorders, hyperactivity,
• muscle cramps, joint pain, tingling and numbness in the limbs
• high blood pressure, heart failure.

How Much Calcium Do You Need?

The body’s daily calcium requirement is as follows:

• infants in the first half of their life – 200 mg,
• infants in the second half of their life – 260 mg,
• children aged 1-3 years – 700 mg,
• children 4-9 years old – 1000 mg,
• children and adolescents aged 10-18 years – 1300 mg,
• people aged 19–65 years – 1000 mg,
• seniors – 1200 mg.

Adequate calcium supply to the body is important from childhood and affects further life.

In addition to selecting the best sources of calcium, it is important that you take care of an adequate supply of vitamin D, which influences calcium absorption and utilization. In addition, the calcium economy is determined by the appropriate ratio of calcium to phosphorus, i.e. Ca: P. It presents itself differently in individual age categories. It should be:

• for adults – 1: 1,
• for children – 1.2: 1,
• for babies 1.5: 1.

The best source of calcium – dairy

The best known source of calcium is dairy products, i.e. milk and all dairy products, e.g. yoghurts, buttermilk, kefirs, cheeses, especially rennet ripening. It is estimated that they contain even 6-10 times more calcium than cottage cheese. Unfortunately, they are also much more caloric than them. Dairy products are a rich source of saturated fatty acids, the proportion of which in the diet should be controlled. In addition, products of this type contain lactose to which some people are hypersensitive. So, while dairy is a good source of calcium, eat it wisely. Goat’s are a good alternative for people allergic to cow’s milk and dairy products.

Source of calcium in food – examples of dairy products and their calcium content (per 100 g):

• parmesan cheese – 1380 mg,
• Edam fat cheese – 867 mg,
• full-fat salami cheese – 817 mg,
• fat gouda cheese – 807 mg,
• full-fat brie cheese – 600 mg,
• natural yoghurt 2% fat – 170 mg,
• milk 3.2% fat – 120 mg.

Calcium sources in a non-dairy diet

If you are on a dairy-free diet, you don’t need to worry about calcium intake. There are numerous extra-milk sources of calcium. Large amounts of this mineral are found in products such as:

• canned fish, e.g. sprats, herring,
• sesame seeds, chia seeds, linseeds, sunflower seeds,
• Brazil nuts, hazelnuts and pistachios,
• tahini paste,
• dried figs,
• Garlic,
• green vegetables, e.g. kale, broccoli, parsley, Brussels sprouts, sorrel,
• legumes, e.g. soybeans, green beans, beans
• Buckwheat barley groats, whole wheat bread – are very good sources of complex carbohydrates .

Valuable vegetable sources of calcium – blue poppy seeds and almonds

One of the most valuable sources of extra-milk calcium is blue poppy seed. 100 g of this product contains as much as 1266 mg of calcium. It is an oily plant, which translates into its calorific value, but it is mainly in the form of unsaturated fatty acids , such as oleic or linoleic, which have a beneficial effect on the body. Blue poppy seeds are also good sources of zinc , magnesium, copper, potassium, vitamins B, A, and D, and dietary fiber.

Almonds are a good source of calcium. In 100 g there is as much as 239 mg of calcium. This is less than blue poppy seeds, but more than milk. Almonds are also considered valuable sources of iron, potassium, zinc, magnesium, and manganese. They are high-energy and very nutritious. Thanks to vitamin E and unsaturated fatty acids, they have a positive effect on the work of the circulatory system. Almonds lower blood pressure, reduce blood clotting, and strengthen blood vessels.