What are the best sources of calcium for bone health. How much calcium do you need daily. Why is calcium important for your body. Which foods contain the highest amounts of calcium. How can you incorporate more calcium into your diet.

The Importance of Calcium for Your Body

Calcium is a crucial mineral that plays a vital role in numerous bodily functions. Did you know that 99% of the calcium in your body is stored in your bones and teeth? The remaining 1% is found in your blood and soft tissues, where it performs essential tasks.

Why is calcium so important? Here are some key reasons:

• Supports bone growth and maintenance
• Facilitates muscle and nerve function
• Helps regulate blood pressure
• Aids in hormone regulation
• Enables cell-to-cell communication

Your body cannot produce calcium on its own, which is why it’s essential to obtain this mineral through your diet or supplements. However, it’s worth noting that your body can absorb calcium more effectively from food sources compared to supplements.

Recommended Daily Calcium Intake

How much calcium do you need each day? The recommended daily intake varies depending on age and life stage:

• Children 1-3 years: 700 mg
• Children 4-8 years: 1,000 mg
• Children 9-18 years: 1,300 mg
• Pregnant and lactating women: 1,300 mg
• Adult males 19-70 years: 1,000 mg
• Adult females 19-50 years: 1,000 mg
• Adults 71+ years and females 51+ years: 1,200 mg

Ensuring you meet these daily requirements is crucial for maintaining optimal health and preventing calcium deficiency-related issues.

The Role of Calcium in Cellular Function

Have you ever wondered how calcium impacts your cells? Your body maintains a constant level of calcium in your blood to ensure proper cellular function. When blood calcium levels drop, your body compensates by borrowing calcium from your bones. This delicate balance highlights the importance of maintaining adequate calcium intake to protect your bone health.

Calcium and Bone Health

Your bones are in a constant state of renewal, with old bone tissue breaking down and new tissue being built. Before the age of 30, bone formation outpaces bone breakdown. However, this balance shifts after 30, making calcium intake even more critical to prevent bone loss and reduce the risk of osteoporosis.

To maintain strong bones throughout your life, focus on building dense, strong bones before 30 and consuming sufficient calcium afterward to minimize bone loss. This strategy can significantly lower your risk of developing osteoporosis later in life.

Calcium’s Impact on Blood Pressure and Kidney Stones

Did you know that calcium plays a role in regulating blood pressure? It helps blood vessels contract and relax, contributing to healthy blood pressure levels. Interestingly, recent studies have shown that this benefit is primarily derived from dietary calcium rather than supplements.

Calcium also plays a surprising role in kidney stone prevention. By decreasing the absorption of oxalates (compounds found in many plant foods like spinach and beets), dietary calcium can help reduce the risk of kidney stone formation. It’s important to note that this protective effect is only associated with calcium from food sources, not supplements.

Top 8 Calcium-Rich Foods to Incorporate into Your Diet

While calcium supplements are widely available, experts recommend obtaining at least half of your daily calcium intake from dietary sources. Here are eight excellent food sources of calcium to consider:

1. Dairy products (milk, yogurt, cheese)
2. Soybeans
3. Dark green, leafy vegetables
4. Calcium-fortified foods
5. Canned salmon
6. Figs
7. Flour tortillas
8. Canned baked beans

1. Dairy Products: Nature’s Calcium Powerhouse

Why are dairy products considered the gold standard for calcium intake? Milk, yogurt, and cheese are not only rich in calcium but also provide some of the most easily absorbed forms of this mineral. For those who can tolerate dairy, these products offer an efficient way to meet daily calcium requirements.

2. Soybeans: A Vegan-Friendly Calcium Source

For those following a plant-based diet, soybeans are an excellent calcium source. A half-cup of dry-roasted soybeans contains 119 mg of calcium, making them a valuable addition to vegan and vegetarian diets. How can you incorporate soybeans into your meals? Try adding them to salads, stir-fries, or enjoying them as a crunchy snack.

3. Dark Green, Leafy Vegetables: Nutrient-Dense Calcium Sources

Cooked kale, spinach, and collard greens are all rich in calcium. Collard greens take the lead, with a half-cup providing 164 mg of calcium. These vegetables not only boost your calcium intake but also offer a wide range of other essential nutrients. Consider sautéing them as a side dish or incorporating them into soups and stews for added nutrition.

4. Calcium-Fortified Foods: Convenient Calcium Boosters

Many common foods, such as orange juice and cereals, are fortified with calcium to help consumers meet their daily requirements. Some fortified juices contain calcium citrate malate, a form that is well-absorbed by the body. Certain fortified cereals can provide up to 100 mg of calcium per serving, making them a convenient option for boosting calcium intake at breakfast.

5. Canned Salmon: A Calcium and Vitamin D Duo

Canned salmon is not only an excellent source of calcium but also provides vitamin D, which enhances calcium absorption. Just 3 ounces of canned salmon delivers 181 mg of calcium. How can you enjoy this nutritious food? Try making salmon patties, adding it to salads, or using it as a spread on whole-grain crackers.

6. Figs: A Sweet Calcium Treat

Both dried and fresh figs offer a delicious way to increase your calcium intake. Five figs provide approximately 68 mg of calcium. Other fruits high in calcium include papayas and oranges. Incorporate figs into your diet by adding them to yogurt, oatmeal, or enjoying them as a naturally sweet snack.

7. Flour Tortillas: An Unexpected Calcium Source

For those who enjoy carbohydrates, flour tortillas can be a surprising source of calcium. A 10-inch flour tortilla contains about 90 mg of calcium. Use them as a base for wraps, quesadillas, or as a side for soups and stews to boost your calcium intake.

8. Canned Baked Beans: Fiber and Calcium Combined

Four ounces of canned baked beans provide 126 mg of calcium. In addition to calcium, beans are an excellent source of fiber, making them a nutritious choice for overall health. Enjoy them as a side dish, in chili, or as a protein-rich addition to salads.

Beyond Calcium: Other Nutrients for Bone Health

While calcium is crucial for bone health, it’s not the only nutrient your bones need. What other nutrients play a role in maintaining strong, healthy bones?

• Vitamin D: Essential for calcium absorption
• Vitamin K: Supports bone metabolism
• Vitamin C: Necessary for collagen formation in bones
• Magnesium: Contributes to bone density
• Phosphorus: Works with calcium to build bones

A balanced diet rich in these nutrients, along with adequate calcium intake, can help ensure optimal bone health throughout your life.

Strategies for Increasing Calcium Absorption

Consuming calcium-rich foods is important, but maximizing absorption is equally crucial. How can you enhance your body’s ability to absorb calcium?

• Pair calcium-rich foods with vitamin D sources
• Spread calcium intake throughout the day
• Limit caffeine and alcohol consumption
• Engage in weight-bearing exercises
• Consider calcium citrate supplements if recommended by a healthcare provider

By implementing these strategies, you can help ensure that your body makes the most of the calcium you consume.

Calcium Intake for Special Populations

Certain groups may have unique calcium needs or face challenges in meeting their requirements. Who might need to pay extra attention to their calcium intake?

• Postmenopausal women
• Vegans and vegetarians
• Individuals with lactose intolerance
• Those with certain medical conditions (e.g., celiac disease, inflammatory bowel disease)
• Athletes engaged in high-impact sports

If you fall into one of these groups, consider consulting a healthcare provider or registered dietitian to develop a personalized plan for meeting your calcium needs.

The Calcium-Vitamin D Connection

Why is vitamin D so crucial when discussing calcium intake? Vitamin D plays a vital role in calcium absorption, helping your body utilize the calcium you consume effectively. Without adequate vitamin D, your body may struggle to absorb calcium, even if you’re consuming sufficient amounts.

How can you ensure you’re getting enough vitamin D?

• Spend time in sunlight (with appropriate sun protection)
• Consume vitamin D-rich foods like fatty fish, egg yolks, and fortified products
• Consider a vitamin D supplement if recommended by your healthcare provider

By paying attention to both calcium and vitamin D intake, you can optimize your body’s ability to maintain strong bones and overall health.

8 Foods High in Calcium and Why You Need It

Written by WebMD Editorial Contributors

Reviewed by Christine Mikstas, RD, LD

on November 15, 2022.

Reading time: 3 minutes

In this Article

• Why You Need Calcium
• Foods With Calcium

Your body holds an abundance of calcium. Around 99% of this mineral is stored in your bones and teeth. The other 1% is in your blood and soft tissues.

Eating foods rich in calcium is critical to growing and maintaining strong bones. It’s also an important nutrient for healthy cell function. Your body requires calcium to support muscle and nerve function, regulate blood pressure and hormone levels, as well as facilitate communication between cells.

Calcium is essential for nearly every process in the body. Your body can’t produce calcium. You need to get calcium through foods and supplements, but your body can better absorb it from food. Calcium is also present in some medications such as antacids. The recommended daily amount of calcium is:

• Children 1-3 years: 700 mg
• Children 4-8 years old: 1,000 mg
• Children 9-18 years old: 1,300 mg
• Pregnant and lactating: 1,300 mg
• Adult males 19-70 years old: 1,000 mg 
• Adult females 19-50 years old: 1,000 mg
• Adult males 71+ years and females 51+ years: 1,200 m

Calcium serves as a critical nutrient for:

Cellular Function

Your body maintains a certain level of calcium in your blood at all times so that your cells can properly function. A dip in calcium blood levels will trigger your body to borrow calcium from your bones.

Bone Health

Your bones continually break down and rebuild. Before age 30, the rate that you build bone is higher than the rate that you break it down. Beyond age 30, the rates reverse. This is why people who are elderly have more brittle bones that are more at risk of breaking.

Osteoporosis occurs when there is an imbalance between bone building and bone breakdown. To lower your risk of developing osteoporosis, you should strive to make the strongest, densest bones before age 30. One way to prevent bone loss after age 30 is by consuming enough calcium. This will lessen the amount your body has to take from your bones.

Blood Pressure Control

Calcium helps blood vessels contract and relax, and is therefore needed to maintain healthy blood pressure. Recent studies show that to get this benefit, the calcium must be sourced from food rather than supplements.

Decreased Risk of Kidney Stones

Calcium also prevents kidney stones from forming by decreasing the absorption of oxalates, which are found in many plant foods like spinach, beets, raspberries, and sweet potatoes. Oxalates are associated with a higher risk of developing kidney stones. Only calcium from food — not supplements — can help reduce this risk.

While many supplements are available, scientists recommend that at least half of your calcium intake should come from your diet.  

These eight foods are some of the best sources of calcium available:

1. Dairy products
   Products like milk, yogurt, and cheese are rich in calcium and also tend to be the best-absorbed sources of it. Calcium is not absorbed as well from plant and fortified foods.
2. Soybeans 
   Dry-roasted soybeans are a good source of calcium. A half-cup contains 119 mg of calcium, making them an excellent source of calcium for those who follow a vegan diet.
3. Dark Green, Leafy Vegetables 
   Cooked kale, spinach, and collard greens are all good calcium sources. Collard greens having the highest amount: a half-cup provides 164 mg of calcium.
4. Calcium-Fortified Foods
   Orange juice and cereals are often fortified with calcium. Calcium citrate malate is a well-absorbed form found in some fortified juices. There are also fortified cereals that provide as much as 100 mg of calcium per serving.
5. Canned Salmon
   Aside from dairy products, canned salmon is one of the best dietary sources of calcium. Just 3 ounces of canned salmon provides 181 mg. Salmon also contains Vitamin D, which helps your body absorb more calcium.
6. Figs 
   Five dried or fresh figs provide your body with 68 mg of calcium. Papayas and oranges are two other fruits high in calcium.
7. Flour Tortillas
   Good news for carb lovers: one 10-inch flour tortilla provides you with 90 mg of calcium.
8. Canned Baked Beans
   Four ounces of canned baked beans contain 126 mg of calcium. Beans also contain a lot of fiber.

Top Picks

Calcium-Rich Foods That Improve Your Bones

Nutrients for bone health

Many nutrients are involved in keeping bones healthy. Calcium and vitamin D are two of the most important.

Calcium is a mineral that’s essential to your body functioning properly and is stored in your bones. Your body needs vitamin D to absorb calcium. Not getting enough calcium in your diet can lead to fragile, brittle bones that are more prone to fractures and disease.

Vitamin K, vitamin C, magnesium, and phosphorus are other important nutrients for bone health.

Dark, leafy greens, such as kale, arugula, watercress, and collard greens, are perhaps the best nondairy sources of calcium. These greens are also high in magnesium, which is helpful for maintaining bone integrity, and vitamin K, which is needed for bone metabolism.

Although spinach is usually included in this group, it contains oxalic acid, which makes the human body unable to absorb its calcium.

The sun is our main source of vitamin D. However, eating fatty fish such as salmon is another great way to get vitamin D.

According to the National Institutes of Health (NIH), one 3-ounce serving of salmon will provide you with 447 international units (IU) of vitamin D. The recommended minimum intake of vitamin D is 400 IU daily.

Canned salmon includes the softer (edible) bones of the fish, meaning it’s loaded with calcium.

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Tuna is another fatty fish loaded with healthful vitamin D. It also contains high amounts of other beneficial nutrients like potassium, magnesium, and omega-3 fatty acids. And because it comes canned, it’s easy to find, easy on the wallet, and simple to add to your diet.

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While we’re on fish, you can’t go wrong with catfish. It’s perhaps the least expensive variety of fish, and it’s also one of the highest in vitamin D, containing 425 IU in one 3-ounce filet.

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Of all the tree nuts you can find at the grocery store, almonds have the highest amount of calcium per serving. You can get the same calcium benefits in butter form. As a bonus, almond butter has no cholesterol and is lower in fat and higher in protein than peanut butter.

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It’s pretty simple: Cheese is made from milk. Milk has lots of calcium. Ergo, cheese has lots of calcium.

With a wide variety to choose from, mozzarella is particularly high in calcium. For a healthier option, try cheese made from skim milk.

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Yogurt is an ancient culinary product, dating back as far as 2,000 B.C. Due to yogurt’s preparation process, this dietary staple actually contains significantly more calcium than the milk from which it’s made. One 8-ounce serving of low-fat yogurt provides a full 42 percent of your daily calcium needs, according to the NIH.

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Good news for breakfast lovers: Eggs contain a nice amount of vitamin D and can improve bone health. Vitamin D is found in the yolks only, so if you tend to eat egg white omelets, you’ll have to get your vitamin D elsewhere.

Another breakfast item, orange juice, is often fortified with vitamin D and calcium.

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Of all the nondairy sources of calcium out there, broccoli is second to dark, leafy greens. And broccoli isn’t only bone-healthy — it’s an excellent source of vitamin C, fiber, and nutrients that contain cancer-fighting properties.

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So, what about milk?

One cup of milk has about 30 percent of the calcium you need daily, according to the NIH. On top of that, the milk that’s sold in stores is typically fortified with vitamin D, making it a double-whammy when it comes to bone health.

However, there has been some speculation that milk may actually deplete the bones of vital nutrients. A 2014 study showed there was no correlation between milk consumption during teenage years and decreased risk of hip fractures in older adults.

However, one 2011 meta-analysis of cohort studies showed no association between milk intake and hip fracture in women, but stated more data needed to be done on men.

Research is mixed and more studies need to be done to find a concrete answer.

As you age, your body will continue to need calcium, vitamin D, and other nutrients to keep your bones strong and dense. Getting enough bone-supporting nutrients in your diet is perhaps the most important thing you can do to keep them strong and healthy.

But it’s not the only thing you can — or should — do. Check out these 10 tips to increase bone strength, and read about these 7 common osteoporosis myths so that you can be better informed about your bone health.

What foods contain calcium – foods rich in calcium

The least calcium in meat, butter and sugar! Do you know which foods are the leaders in calcium content? No, it’s not milk or cottage cheese.

Foods high in calcium help maintain its natural levels in the body. Roskachestvo experts told why calcium is important, and also listed the natural sources of its production.

Why does a person need calcium?0007

Calcium plays a very important role in the body. It is necessary for the health of bones and teeth throughout our lives, for the normal functioning of the heart and circulatory system, for muscle movement, for the transmission of impulses from the brain to all parts of the body, and for the production of hormones. At the same time, the human body does not produce this trace element on its own, which is why it is so important to know which foods contain calcium.

The amount of calcium you need each day depends on your age and gender.

Recommended daily doses of calcium according to gender and age
Age	Calcium, mg / day
From birth to 6 months	200
Infants 7–12 months	260
Children from 1 to 3 years old	700
Children 4-8 years old	1000
Children 9-13 years old	1300
Adolescents 14–18 years old	1300
Adults 19-50 years old	1000
Adult men aged 51 to 70	1000
Adult women aged 51 to 70	1200
Adults aged 71 and over	1200
Pregnant and breastfeeding	1000
Based on U. S. Department of Health and Human Services (HHS).

The average daily physiological need of a person for calcium

slightly different in different sources:

• SanPiN – 1000 mg/day
• American Academy of Sciences – 1000 mg/day
• Codex Alimentarius – 800 mg/day
• Accepted in Skurikhin’s Handbook – 1000 mg / day

What threatens calcium deficiency

Around the age of 30, bones begin to lose calcium. As we age, bone loss accelerates and can lead to weak, brittle bones – osteoporosis and fractures. This problem is more relevant for women.

Maria Chvertok

doctor – traumatologist-orthopedist, head of the traumatology department of LLC “Institute of Health”

– Because of the low level of calcium, problems with teeth begin, caries appears. Hypocalcemia negatively affects the nervous system and the condition of the muscles – there are cramps, numbness, breaking in the bones. In addition, problems with the cardiovascular system begin, blood clotting is disturbed, atherosclerosis, arthritis, osteochondrosis, and depression develop.

Calcium deficiency is especially dangerous for children, as the development of the whole organism is disturbed. Hypocalcemia at an early age threatens with violations in the formation of the skeleton and teeth, the development of rickets, allergies. The child’s immunity is weakened, he becomes susceptible to infections and excitable.

How to know if you are calcium deficient

Calcium deficiency is especially common in postmenopausal women and people who do not eat dairy products. Dairy products are available sources of calcium, but people with lactose intolerance or milk allergies, as well as vegans (those who do not consume any animal products) are at risk.

Symptoms that should suggest a calcium deficiency

Dry and brittle hair, exfoliating nails, the appearance of white spots and bumps on them, numbness of the fingers, cramps in the calf muscles (especially at night), muscle pain, sweating of the scalp, frequent caries and plaque, nosebleeds and bleeding gums, frequent colds, irritability and insomnia.

– In babies up to a year, a lack of calcium can be suspected by frequent crying and increased capriciousness, slow healing of the fontanel, restless sleep, late teething. Also, a calcium deficiency can be indicated by the fact that the baby does not begin to hold his head, sit down, crawl for a long time, – explains Maria Chvertok . – In older children, you need to pay attention to the condition of the teeth, hair, nails. The skin becomes very sensitive, easily injured, and bleeding occurs. The child may experience convulsive twitching of the limbs or muscles of the face.

Menopausal and postmenopausal women are recommended to undergo a Densitometry study: it shows bone density and the likelihood of fractures.

What foods have the least amount of calcium

Very little calcium in meat. This applies to any meat and offal. In meat, be it beef, lamb, rabbit or poultry, calcium is on average 10–20 mg / 100 g.

Slightly more calcium in fish, in seafood (on average, 20–60 mg / 100 g). An exception is canned fish from certain types of fish (listed below). Calcium is found in fish bones, which become soft and edible when canned.

Virtually no calcium in fats. These are vegetable and butter, margarine.

Little calcium in wheat flour, corn, rice. So don’t expect much from baked goods.

Since there is no calcium in sugar, then, mentally combining flour, sugar and margarine, one can easily imagine how calcium-poor butter cakes and pastries, cookies made from flour and margarine.

What foods are high in calcium

Calcium is one of the most important trace elements for the human body, so the calcium content in foods is of great importance.

For many, cheese, milk, and yogurt are the main dietary sources of calcium. Other foods high in it include canned sardines and soft-bone salmon, sprats, soybeans, beans, and some green vegetables such as parsley and dill.

The absolute leader in the content of this trace element is poppy. But in sesame, which is also considered the leader in calcium content, in fact, there can be very little calcium. Read more about this below.

Some people, such as vegans or those who do not consume lactose, cannot get enough calcium from foods due to their lifestyle. For them, a great way out is calcium-fortified foods and drinks: soy products, cereals and fruit juices, milk substitutes (soy and almonds), tofu cheese.

List of foods high in calcium

We have prepared for you a list of foods that contain quite a lot of calcium, based on the database “Chemical composition of food products used in the Russian Federation” and the “Chemical composition of Russian food products” Handbook, ed. Skurikhina I. M. and Tutelyan V. A. The tables show the average values.

Please note that the actual content of elements in a particular product is influenced by many factors (eg soil, weather conditions, feed), so slight deviations are possible.

* For reference: how much calcium is actually in chia seeds and sesame seeds?

In Internet sources, you can find information that there is a lot of calcium in chia seeds (more than 600 mg / 100 g). In one of the leading companies on the Russian cereal market (Torgovy Dom Yarmarka LLC), experts analyzed white chia seeds in the laboratory and found that there is not so much calcium in white chia, 157 mg / 100 g (1578 mg / kg ).

The same situation with sesame. Skurikhin’s reference book indicates that sesame contains 1474 mg / 100 g. Most likely, this refers to unpeeled sesame, which is practically not found in stores. According to Yarmarka, during laboratory tests conducted in the spring of 2022, white sesame showed a calcium content of only 17.6 mg / 100 g (176 mg / kg).

As you can see from the tables above, there is a lot of calcium in powdered milk, poppy seeds, but these products cannot be eaten in large quantities. However, so are cheeses. Therefore, it is important to maintain a balance, the diet should be varied, which will allow you to “assemble the puzzle” of the necessary elements.

What can affect calcium absorption

Getting calcium and absorbing it are not the same thing. Calcium metabolism requires protein and vitamin D. Without them, you can suffer from calcium deficiency, even formally covering its norm. Also, the trace element is perfectly combined with magnesium, zinc and potassium.

Therefore, in addition to the dosage, it matters from which foods calcium is best absorbed. For example, although there is little calcium in milk, it is perfectly absorbed (provided that you are not lactose intolerant).

For reference: how to donate blood for calcium?

Vitamin D and calcium are two related indicators that it is even recommended to check together. Normally, in the analyzes, calcium should be from 2.1 to 2.55 mmol / l, and vitamin D – from 30 to 100 nanograms / ml.

Since vitamin D promotes calcium absorption, you should accordingly include foods that contain both components in your diet. These products include: egg yolks and hard cheeses, canned pink salmon with bones. But keep in mind that a healthy person can eat canned food 1-2 times a week so as not to harm the kidneys and blood vessels, the yolk – once a day, and hard cheese can be eaten daily in the amount of 30-50 g.

Calcium is well absorbed with vitamins B6 and B12. Together they are found in eggs, dairy products, soy, green onions.

Magnesium also plays an important role – it regulates the amount of calcium entering the body, and removes its excess with urine. But magnesium should not be in excess. Magnesium is found in sufficient quantities in peas, beans, walnuts. Potassium also contributes to the normal maintenance of calcium levels in the body and prevents its excretion in the urine. There is a lot of it in dried apricots, soybeans, almonds, peas, spinach, hazelnuts, parsley.

Calcium is absorbed better in the evening and has a beneficial effect on the quality of sleep.

The danger posed by an excess of calcium. More is not always better.

Hypercalcemia is very dangerous, so it’s definitely not worth it to mindlessly get involved in the consumption of the above products, and even in combination with dietary supplements.

Usually, high levels of calcium in the body are the result of overactive parathyroid glands. These four tiny glands are located in the neck, next to the thyroid gland. Other causes of hypercalcemia can also be: cancer, taking too many calcium and vitamin D supplements.

If the hypercalcemia is mild, then you will not notice any symptoms.

In more severe cases, high calcium levels will affect the functioning of the following organs:

• Kidneys – will work hard to filter out calcium. This will cause excessive thirst and frequent urination. Severe hypercalcemia can damage the kidneys, limiting their ability to clean the blood and remove fluid. If your urine contains too much calcium, crystals will begin to form in the kidneys, which will turn into stones over time.
• Digestive system – Indigestion, nausea, vomiting and constipation may occur.
• Bones and muscles – there will be pain in the bones and muscle weakness. Increased excretion of calcium from the bones into the blood can lead to osteoporosis.
• Brain and nervous system – consciousness will become clouded, lethargy and fatigue will appear. This condition can lead to depression.
• Heart – In rare cases, severe hypercalcemia can disrupt the heart, causing arrhythmia and even fainting.

Daily upper limits of calcium intake include the intake of this micronutrient from all sources – food, drinks and nutritional supplements.

Daily Upper Limits for Calcium Intake
Age	Calcium, mg / day
From birth to 6 months	1000
Infants 7–12 months	1500
Children from 1 to 8 years old	2500
Children 9-18 years old	3000
Adults 19-50 years old	2500
Adults aged 51 and over	2000
Pregnant and breastfeeding	2500
Based on U. S. Department of Health and Human Services (HHS).

Separately, it should be noted that men, unlike women, taking calcium to prevent osteoporosis is not recommended – only as prescribed by a doctor.

If you frequently eat calcium-fortified foods and take calcium supplements, you may be getting more calcium than you think.

Check food labels carefully to track your daily calcium intake and not exceed the recommended upper limit.

Keep in mind that most grains, such as bread, pasta, and whole grains, do not contain a lot of calcium, but we eat them very often, and in total they also contribute to the calcium content in the body.

What is the use of crushed egg shells, is calcium absorbed from chicken egg shell powder?

Roskachestvo social media subscribers have repeatedly wondered if calcium is absorbed from eggshells or is it a myth? Why crush the shell and sprinkle with lemon juice? How to protect yourself from salmonellosis when eating eggshells? What is the correct way to use egg shells? We answer these questions together with a dietitian.

Mariyat Mukhina

Doctor of Medical Sciences, nutritionist, chief physician of the Origitea clinic network

– Usually a person gets enough calcium from food and water. But let’s say your diet lacks calcium; There are also no pharmacies nearby. The shell of a chicken egg is an excellent bioavailable source of calcium. The eggshell contains 27 trace elements (Ca, Mg, S, Fe, etc.), the leader among which is calcium. The flour (powder) from the shell contains up to 35% calcium and 1% phosphorus.

Calcium from the shell is easily and quickly absorbed by the body, but for this the shell must be crushed literally to the state of powder, pounded in a porcelain or stone mortar, preferably without contact with metal. First, so as not to injure the mucous membrane. Second, to activate the chemicals. This process is called mechanical activation.

.

Eggshell powder should be mixed with lemon juice immediately before use. It is better to take such a “dietary supplement” in the form of a solution, neutralizing the alkaline with an acidic environment. Dissolution in lemon juice allows calcium to be more easily absorbed, to penetrate through the intestinal wall. It is not worth diluting the shell with water, the shell will not dissolve in water, alkali will not be neutralized. Only a suspension is formed on the surface of the water.

Experiments on the effect of mechanoactivation and a decrease in the pH of the medium (lactic acid) on the solubility of the shell were carried out by scientists from the Voronezh State University of Engineering Technologies, an article about the study was published in the scientific journal “Advances in Modern Natural Science” in 2016. The presence of at least two forms of soluble calcium in crushed shell solutions has been established. Scientific information can be applied in the development of technologies for functional products enriched with calcium lactate (Ed. note) .

Important! Egg shells must be baked in the oven before grinding

Using the shell of a raw egg, first rinse it, remove the inner film. And dry in the oven, bake for 10-15 minutes at a temperature of 100 degrees. Heat treatment is necessary to inactivate microbes such as E. coli or Salmonella.

Read also how to deal with foodborne pathogens, what foods they live on and at what temperature they die.

Store the shell powder in a glass jar in the refrigerator for up to a week. Quench with lemon juice just before drinking. For adults, the dosage is about a third of a teaspoon, for children – half as much. Before use, it is better to consult with your doctor, especially if you have high acidity.

The disadvantages of using eggshells are obvious: a long and laborious process of preparing the powder; ready-made powder can not be stored for a long time; there is a high risk of contamination of the powder with microbes both during preparation and during storage. It is easier and safer to purchase calcium supplements from a pharmacy.

Top 12 calcium foods

Calcium is very important for our health. It makes up most of the bones and teeth, and is also needed for heart health, muscle contractions, and nerve signaling. However, most people do not meet their needs for this mineral.

For adults, the Recommended Daily Allowance for calcium is 1000 mg per day, although women over 50 and men over 70 should receive 1200 mg per day. The main sources that are rich in this mineral are dairy products such as milk, cheeses and yogurt. However, many plant-based foods are also rich in this mineral.

Below we look at 12 foods that are very rich in this important nutrient.

1. Seeds

Seeds are a treasure trove of nutrients. Some of them also contain a lot of calcium. These primarily include poppy, sesame and chia seeds. For example, 1 tablespoon (9 grams) of poppy seeds contains 126 mg of calcium, or 13% of the daily value.

Seeds also contain protein and healthy fats. Chia seeds are rich in plant-based omega-3 fatty acids. Sesame seeds are rich in copper, iron and manganese.

2. Cheeses

Most cheeses are excellent sources of calcium. Most of this mineral is found in parmesan. A 30 g serving contains about 331 mg, or 33% of the Daily Value.

Softer cheeses tend to have less of this mineral. For example, 30 grams of brie cheese contains only 52 mg, or 5% of the daily requirement. Many other cheese varieties fall somewhere in between, with a 30g serving providing about 20% of the norm.

Our body absorbs calcium from dairy products better than from vegetable sources (with the exception of certain types of kale). What’s more, aged hard cheeses are usually low in lactose, making them easier to digest for people with a lactase deficiency.

Dairy products may have additional health benefits. A recent study showed that their moderate consumption can reduce the risk of developing cardiovascular disease. Another study found that daily cheese consumption was associated with a lower risk of metabolic syndrome, which in turn increased the risk of heart disease, stroke, and type 2 diabetes.

But be aware that fatty cheeses are also high in calories and saturated fat. And most of them are high in sodium, to which some people are especially sensitive.

3. Yoghurt

Calcium-rich foods should include yogurt. Also, many types of yogurt are rich in live bacteria (probiotics), which have many health benefits. One cup (245 grams) of plain yogurt contains 30% of the daily value of this mineral, as well as phosphorus, potassium, vitamins B2 and B12. However, Greek yogurt contains less of this mineral than regular yogurt. But it has more protein.

One study links yogurt consumption to improved metabolic health. People who ate yogurt had a lower risk of developing metabolic diseases such as type 2 diabetes and heart disease.

4. Sardines and canned salmon

Sardines and canned salmon contain calcium in the bones. 90 g of sardines contains as much as 35% of the daily calcium value, and 85 g of canned salmon with bones contains 21%. Also, these fatty fish provide us with high-quality protein and omega-3 fatty acids, which are good for the heart, brain and skin.

Although seafood may contain mercury, smaller fish such as sardines contain little of this toxic substance. In addition, both sardines and salmon are high in selenium. This mineral is able to neutralize the negative effects of mercury.

5. Beans and lentils

Beans and lentils are rich in fiber and protein. They also boast high amounts of iron, zinc, folate, magnesium, and potassium. White beans are a good source of calcium: 180 grams of cooked product contains 13% of the daily value. Other beans and lentils contain less of this mineral.

6. Almonds

Of all nuts, almonds are one of the richest in this nutrient. 22 nuts contain 8% of the daily requirement. Almonds are also high in fiber, healthy fats, and protein. In addition, it is an excellent source of magnesium, manganese and vitamin E.

7. Certain types of leafy greens

Dark leafy greens are incredibly healthy, but who would have thought that some of their varieties are classified as foods with calcium . Leaf and curly (kale) cabbage stand out especially. For example, at 190g of cooked kale contains as much as 266mg, or a quarter of the mineral required.

Please note that some greens are high in oxalates. These natural compounds bind to calcium, making it unavailable to our body. An example is spinach. It contains a lot of this mineral, which, due to the presence of a large amount of oxalates, is practically not absorbed.

8. Rhubarb

This herb is high in fiber, vitamin K, and minerals including calcium. Like spinach, rhubarb is rich in oxalates, so most of the mineral we are considering is not absorbed. Although one study showed that our body is able to absorb about a quarter of this mineral from rhubarb, which is not so little. Especially considering the large amount of this mineral in rhubarb. Even if we absorb only 25%, we still get a significant part of the mineral. For example, 120 grams of cooked rhubarb contains over 40 mg.

9. Amaranth

Amaranth is a highly nutritious pseudocereal. It is a good source of folate, as well as manganese, magnesium, phosphorus, and iron. 245 grams of boiled amaranth contains 12% of the daily calcium requirement, or 115 mg.

10. Edamame

Edamame are young soybeans. 155 grams contains about 10% of the daily requirement. Edamame is also a good source of protein and an excellent source of folate.

11. Figs

Dried figs are rich in antioxidants and fiber. It is also referred to as calcium-rich foods. In fact, figs contain more of this mineral than any other dried fruit. 30 grams of dried figs contain 5% of the daily requirement. In addition, figs provide us with a decent amount of potassium and vitamin K.

12. Milk

Milk is one of the best and cheapest sources of calcium. One glass of cow’s milk contains 275-350 mg, depending on the fat content. In addition, milk is a good source of protein and vitamin A.

Goat milk is also rich in this mineral. One glass provides us with approximately 330 milligrams.

Chronic deficiencies of this nutrient in the diet of children and adolescents may interfere with optimal peak bone mass. In adults, deficiency contributes to accelerated bone loss, which as a result leads to osteoporosis (especially in women during menopause).

Eating 2-3 servings of dairy products daily, as well as regularly eating plant foods with calcium (nuts, herbs, legumes), you can not worry about the deficiency of this mineral. Well, if you want to more competently understand nutrition issues, sign up for a consultation with a nutritionist.