Calcium in the right concentration results in strong bones, he althy teeth, and proper blood coagulability. The right concentration of this element also means efficient muscles, relaxed nerves, he althy sleep, and a good mood. Calcium deficiency is known to be harmful, but too much calcium is dangerous. Better to have too little calcium or too much?
Calcium deficiency( hypocalcemia ) andexcess calciumnot good for the body . An adult human body contains about 1.2 kg of calcium, 99 percent of which is in bones and teeth. The rest is spread over all cells. It is calcium that regulates the nervous system, improving the transmission of nerve impulses, and primarily controls blood clotting.
Calcium resources in non-bone cells of the human body are renewed up to 30 times a day. If these cells lack an element and the proper functioning of the nervous system is at risk, it is taken from the bones.
When calcium is at the right level, we have strong bones, he althy teeth, and proper blood clotting, which can be measured, for example, by taking a coagulogram. The appropriate concentration of this element also means efficient muscles, relaxed nerves, he althy sleep, a bright mood, a sense of happiness.
Another benefit is the quick healing of wounds.
The correct level of calciumin the blood is 2.1-2.6 mmol / l (according to other determinations 8.5-10.5 mg / dl).
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See the gallery of 5 photosImportant
Calcium from food is difficult to overdose. However, if we take dietary supplements containing this element, the dose of 3-4 g of calcium per day should not be exceeded.
Patients with thyroid diseases and kidney stones should not reach for these preparations without consulting a doctor. When the doctor prescribes an antibiotic, it is imperative to inform them that you are taking calcium as this reduces the absorption of the antibiotic.
Calcium - food sources
The richest in calcium are ripened (so-called yellow) rennet cheeses. They contain 6-10 times more calcium than cottage cheese (this is the result of technological processes). Unfortunately, yellow cheeses have a lot of fat and are high in calories, which is why we cannot eat them without restrictions. Two slices a day are enough. Calcium is also found in processed cheese and cream, but it is also high-calorie. if somebodyis allergic to cow's milk protein, may be tempted by goat's milk and its products. It causes much less allergies and contains more calcium than cow's.
| ripened rennet cheeses and processed cheeses | calcium content mg / 100 g of product |
| cheese, parmesan | 1380 |
| fat Edam cheese | 867 |
| cheese, ementaler full-fat | 835 |
| cheese, full-fat salami | 817 |
| cheese, Tilsit full fat | 815 |
| cheese, fat gouda | 807 |
| cheese, hunting full fat | 792 |
| cheese, full-fat cheddar | 703 |
| cheese, full-fat brie | 600 |
| cheese, tilsit fat | 583 |
| cheese, rokpol full-fat | 530 |
| "Feta" type cheese | 500 |
| cheese, full-fat camembert | 386 |
| processed cheese, Edam | 367 |
| curd cheeses | calcium content mg / 100 g of product |
| curd cheese, homogenized, full-fat | 98 |
| lean curd cheese | 96 |
| semi-fat curd cheese | 94 |
| fat cottage cheese | 88 |
| curd cheese, homogenized, vanilla | 85 |
| cottage cheese, grained | 80 |
| cottage cheese, homogenized, strawberry | 79 |
| natural cheese from the "Fromage" type | 55 |
| "Fromage" cheese with garlic | 54 |
| milk and dairy products | calcium content mg / 100 g of product |
| skimmed milk powder | 1404 |
| whole milk, powdered | 1062 |
| condensed, sweetened milk | 295 |
| sheep's milk | 193 |
| natural yogurt, 2% fat | 170 |
| milk 3.2% fat | 120 |
| UHT milk, 3.2% fat | 113 |
| edible buttermilk, 0.5% fat | 110 |
| coffee creamer 9% fat | 109 |
| kefir, 2% fat | 103 |
| nuts | calcium content mg / 100 g of product | cereal products | calcium contentmg / 100 g of product | seeds and grains | calcium content mg / 100 g of product |
| almonds | 239 | wheat bran | 119 | blue poppy seed | 1266 |
| hazelnuts | 186 | muesli with raisins and nuts | 71 | cocoa 16%, powder | 138 |
| pistachio nuts | 135 | whole grain rye bread | 66 | sunflower seeds | 131 |
| walnuts | 87 | oatmeal | 54 | pumpkin, seeds | 43 |
| fish | calcium content mg / 100 g of product | meat | calcium content mg / 100 g of product | vegetables | calcium content mg / 100 g of product |
| sardine in oil | 330 | chicken pate, baked | 94 | soybeans, dry seeds | 240 |
| sardine in tomatoes | 250 | flaki | 71 | parsley, leaves | 193 |
| herring, s alted | 62 | Italian headcheese | 40 | white beans | 163 |
| plaice-flatfish, fresh | 61 | pork hearts | 35 | kale | 157 |
| zander, fresh | 49 | pork, ribs | 28 | chard | 97 |
| hake, fresh | 41 | beef, brisket | 27 | chives | 97 |
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