The calcium is a mineral essential for the organism as it is the body’s most abundant trace element. Calcium, beyond maintaining strong bones, is involved in numerous functions of the body. This mineral, which is mostly concentrated in bones and teeth, plays an important role in the regulation of heart rate, muscle functions, control of blood pressure and cholesterol, and in various nerve functions.
The participation of magnesium is necessary when absorbing calcium. The deficiency of one of these minerals can affect the other and vice versa. To avoid calcium deficiency, try to feed on the main sources of calcium, which are dairy products and some vegetables.
Although calcium deficiency may be common in the body, it can be derived from the lack of other essential nutrients. To try to avoid it, you must maintain a healthy and balanced diet.
1. Improves bone health
Calcium helps the growth and maintenance of bones. Along with other nutrients such as Vitamins K and D, calcium maintains bone density and prevents weak bones and possible fractures. In addition, forms hydroxyapatite, the mineral complex that forms bones and teeth to stay healthy and strong.
2. It helps prevent osteoporosis
Calcium helps strengthen bones. This reduces the risk of suffering from osteoporosis. This disease appears due to bone fragility due to its deterioration and loss of mass.
3. Reduces high blood pressure
Calcium intervenes in the regulation of heart functions. Its role in the dilation of blood vessels and the nerve functions that it performs favor the regulation of heart rhythm.
4. Prevents cancer
Calcium has anticancer effects thanks to its participation in cells. This mineral combined with the intake of Vitamin D reduces the likelihood of suffering cancers such as colon, breast, gastric.
5. Participate in muscle and nervous function
The correct intake of calcium helps the cells communicate with each other to give nervous responses that favor the movements of the muscles.
The intake of calcium in your diet can affect the loss of fat due to the body’s absorption with food.
7. Maintains dental health
Calcium is present in the teeth and it is necessary for these to remain in perfect condition. Calcium helps teeth prevent oral diseases.
Calcium is lost daily through hair, nails, skin, urine … It is impossible to control the loss of calcium, so it is necessary to consume it constantly.
The calcium deficiency is usual despite the importance of this mineral in the body. Beyond not consuming the necessary amounts of this trace element, calcium deficiency can occur because the body does not absorb other minerals correctly, or by the depletion of minerals at the time of its cultivation.
People who are lactose intolerant, children, and postmenopausal women have the greatest risk of experiencing calcium deficiency. In these cases, the consumption of supplements under medical supervision should be evaluated.
Symptoms of calcium deficiency
The main symptoms of calcium deficiency are the following:
- Weakness in bones
- Bone fractures
- Problems with coagulation
- Weakness and fatigue
- Delay in the growth and development of children
- Cardiovascular problems that affect blood pressure and heart rate
Foods that contain calcium
Milk is considered the food with plenty of calcium that most consumes people despite not being the one that contributes more to the body. An 8 oz. A cup of milk contains 300 mg of calcium, in the case of whole milk a little less while skim milk contains more.
It is advisable to consume milk from birth to promote the formation and stability of bone mass. Its habitual consumption gives the body a third of what it really needs.
Currently, there are many soy derivatives that contain a lot of calcium, among them soybeans, tofu and soy milk, both without fat and with no sugar. It is considered that 8 ounces of soy milk equal 368 mg of calcium, a cup of soybeans contains about 175 mg of calcium and a cup of tofu gives the body 253 mg of this important mineral.
These foods can be combined with other dishes that allow you to incorporate not only plenty of calcium but also other nutrients such as vitamins, antioxidants, proteins, among others.
The consumption of yogurt gives the body high concentrations of important nutrients such as calcium. It is estimated that 8 ounces of nonfat yogurt provides 452 mg of calcium with only calories, if it is low in fat its contribution is 415 mg.
Among the main advantages of this food is that it contributes to the strengthening of the immune system avoiding discomfort and defense problems.
Almonds are one of the nuts that contain the highest level of calcium. A cup containing approximately 100 grams of almonds represents 264 mg of the calcium the body needs daily.
There are many varieties of consuming this food and in all cases strengthen health. They can be added to milk or used in the preparation of meat or fish.
Cheese is a product derived from milk, hence its calcium concentration is high. Depending on the type of cheese will be the influence of this type of mineral. In the case of Swiss cheese for 1.5 ounces its calcium content is 336 mg and for Roman cheese it is 452 mg.
It is normally consumed in pasta or hamburgers although it can be combined with fruits such as apples or pears.
Broccoli contains numerous nutrients that contribute to the proper functioning of the organism. It stands out for its high concentration of calcium since one cup of broccoli or 156 grams equals 63 mg of this mineral.
You can eat both raw and steamed and in this way they would lose as little nutrients as possible.
7. Whole grains
Whole grains are a food that allows the body to incorporate numerous vitamins, amino acids and high levels of calcium, among other nutrients. The consumption of this food favors health since they allow to regulate the arterial pressure and contribute to the good operation of the heart.
For 50 grams of cereal muesli the body gets 25 mg of calcium while a slice of rye bread contains 10 mg.
8. Sesame seeds
Sesame seeds have a great use in the current culinary art being able to eat simply toast or accompanying different dishes. They can be combined with chickens or other meats, in different appetizers and together with various vegetables. Its calcium content is very high since half a cup of these seeds has 500 mg of this mineral.
Fish is a protein that usually should always be part of the menu of all people because of its high nutritional value. Sardines are a type of fish whose calcium levels are high, it is enough with three ounces of it incorporated into salads, sauces, pasta or simply sautéed with olive oil, and they incorporate 325 mg of calcium into the body.
Spinach is a green vegetable that should always be consumed fresh in salads, soups or simply accompanying other dishes in order to increase the level of calcium in them. One cup of steamed spinach is equivalent to 250 mg of calcium.
The consumption of spinach is a myth because they are considered a symbol of strength, agility and energy, according to Popeye’s animations.
Salmon is one of the fish with the greatest amount of nutrients there is. Its calcium content is considerable because in three ounces of this food you can find 181 mg of this nutrient.
However, sardines contain more calcium but the nutritional content of salmon is so high that it is usually the most acceptable option for many people.
12. Fortified cereals
Although these cereals alone do not have high levels of calcium, it is important to highlight them because in the manufacturing process many entrepreneurs add enough to consume in breakfast. A portion of these cereals in the morning contain approximately 236 to 1043 mg of calcium, which accompanied by milk further increase its nutritional value.
There is a great variety of these small fruits standing out the strawberry and the raspberry, to only mention some. All the species can be combined to make fruit salads, juices and both to prepare and decorate cakes.
A cup of strawberries containing approximately 100 grams contains 15 mg of calcium. For that same quantity but of raspberries, a better result is obtained since it provides 22 mg. In the case of blackberries, 100 grams offer the body 32 mg of calcium, this being a remarkable result.
Orange is a citrus with a delicious flavor, both in its natural way, combined with other fruits, in refreshing juices or used to make cakes. It is estimated that half an orange contains 50 mg of calcium.
The egg is a poultry product capable of providing the body with numerous proteins, minerals, vitamins and, of course, calcium; where for each unit, you can estimate that there is 50 mg of this last nutrient.
It constitutes one of the main links of a balanced and balanced diet. A curiosity of this food is that the highest concentration of calcium is found in the shell.
Green leafy vegetables are the second type of food with more calcium. These are the calcium source of non-animal origin best known around the world. However, keep in mind that no matter how much they contain this mineral, vegetables also have oxalates, which decrease their absorption.
The elements that make up this section are healthy and necessary foods for the body, which provide other nutrients other than calcium. Some of these vegetables are: spinach, cabbage, cooked Chinese cabbage, also cooked kale and broccoli.
Tofu is a little known food in Western societies and few would place it on the list of foods rich in calcium. Depending on the nutrients with which we prepare tofu we can provide this dish with different nutritional contributions as well as different flavors to complement our meals.
Tofu prepared with calcium sulfate is one of the dishes that most provide calcium, as it contains more than 400 milligrams of this mineral for every half cup of product. That is why it should be included in the list of foods that provide calcium to our usual diet.
The dates are rich in antioxidants, such as vitamins A, C and E, and also contain B vitamins. Also rich in calcium, magnesium and potassiumwhich are good for strengthening bones. So eating dates in a regular basis is good for the bones.
19. Take a walk in the sun
In addition to food there are other natural ways of obtaining vitamin D. One of them is thanks to the sun’s rays that affect our skin, since this gesture helps our body to synthesize vitamin D. It is enough to expose us to the sun about ten minutes a day for this to happen, but yes: remember to always use a suitable sunscreen.
20. Calcium supplements
Health professionals often recommend obtaining calcium from food, as these normally also provide other nutrients.
However, calcium supplements may be necessary for people with difficulty obtaining it through diet, provided it is by medical prescription.
What are the benefits of calcium and vitamin D?
Maybe after reading all this you wonder why so much interest in calcium and vitamin D. Why are these two nutrients so important? Do not worry, we’ll clarify it!
Adequate calcium intake helps reduce the loss of bone minerals. The low density of bone mineral is a risk factor for fractures due to osteoporosis. The beneficial efenco is obtained with a daily consumption of at least 1,200 mg of calcium. It contains Calcium that contributes to a correct functioning of muscles and to keep bones and teeth in normal conditions. Contributes to normal blood clotting.
For its part, vitamin D contributes to the correct absorption and normal use of calcium itself. In addition, it contributes to the normal functioning of the immune system. It also helps maintain the teeth and muscles in normal conditions.
Now that you know the benefits of these nutrients, you may better understand the importance of introducing foods rich in calcium and vitamin D in our daily menus. These are just some of the foods that you can get used to consuming to have optimal calcium levels. Take note and take care of your health.