Calcium is the mineral that we can find in greater quantity in our body, and 99% of this is stored in the bones and teeth. The remaining portion is located in the blood, the liquid of the cells. We need calcium in our bodies for blood vessels and muscles to contract and relax, secrete enzymes and hormones, and send signals to our nervous system. Insufficient calcium intake can be associated with osteoporosis, hypertension, obesity, and diabetes. In FastlyHealyou will learn about foods with calcium and everything about its information and absorption.
How much calcium do I need?
The correct amount of calcium for your body will depend on your age. Below we will detail how much the recommended amount of calcium should be per day in milligrams:
- Babies up to 12 months between 200 and 260 mg
- Children 1 to 8 years between 700 and 1000 mg
- Children 9 to 13 years 1300 mg
- Adolescents 14 to 18 years 1300 mg
- Pregnant teens 1300 mg
- Adults 19 to 50 years 1000 mg
- Pregnant adult women 1000 mg
- Men 51 to 70 years 1000 mg
- Women 51 to 70 years 1200 mg
- Adults 71 and over 1200 mg
If you do not consume enough calcium for your age through food, you should supplement the intake with supplements.
Foods rich in calcium
When we think of foods with calcium, dairy immediately comes to mind; however, there are fruits, vegetables, and fish that will provide us with the amount that our body needs.
- Vegetables: Swiss chard, spinach, watercress, kale, broccoli, Chinese cabbage, and onion.
- Legumes: cooked chickpeas, white beans, lentils, and soybeans.
- Fruits: although the amount they contain is lower, you can combine them with other foods or supplements to reach the recommended daily intake. Some fruits with calcium are orange, papaya, pineapple, melon, and lemon.
- Nuts: almonds, walnuts, and hazelnuts, sesame seeds are also a source of calcium.
- Fish: especially those of soft bone and edible like canned sardines and salmon.
- Cereals: Although not rich in calcium, pasta and bread can provide significant amounts depending on the frequency or amount you consume.
- Dairy: they are the primary source of calcium, and you can find them in yogurts, eggs, milk, and cheese.
Benefits of calcium intake
There are many benefits of calcium for our body, and its effect on the health of our bones is proven. From the age of 30, bones lose calcium. The key to reducing this loss will be to consume this mineral and vitamin D levels and lead a healthy life with physical activity such as running or walking. This will help you prevent osteoporosis.
Other research maintains that calcium is beneficial for people with high blood pressure. A diet of vegetables, fruits, and low-fat dairy significantly reduces hypertension.
Contrary to what is believed, calcium in food does not produce kidney stones. If they do occur, it may be due to excessive consumption of supplements or not drinking enough water.
Factors that influence the obtaining of calcium
Some factors will affect the correct absorption of calcium by our body.
- Premenopausal women do not absorb calcium well due to bone loss. The ideal will consume enough calcium-rich foods and combine them with supplements.
- Women of childbearing age with amenorrhea or absence of menstruation may absorb less calcium or lose it through the urine, thus affecting bone formation.
- People with lactose intolerance can consume other dairy products that do not cause bloating or gas.
- Vegetarians who do not con type of food of animal origin.
- Age is another factor, as absorption decreases as we age.
- The consumption of whole foods and some beans and vegetables reduces the assimilation of this mineral.
Side effects of calcium,um
People i,n general do not reach the maximum levels of calcium consumption, but this excess could have some consequences on our body, such as causing constipation. It can also affect the absorption of iron and zinc. Excessive consumption of calcium supplements increases the risk of kidney stones.
Calcium supplements can also interact with some medications such as antibiotics, hypothyroidism treatments, anticonvulsants, diuretics, and laxatives. If you consume any of these drugs, consult your doctor before taking calcium supplements.
This article is merely informative. At FastlyHeal .com, we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor if you present any type of condition or discomfort.
If you want to read more articles similar to Foods with calcium, we recommend that you enter our Food category.
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.