Calcium is an important component in building and strengthening bones. In addition, increased calcium intake reduces the risk of obesity-related diseases such as diabetes, high blood pressure and cholesterol. You are all about the proper consumption of calcium sources and the amounts of calcium in different foods.
What is Calcium?
Calcium is the most common metal in the human body, and it forms about 1.5% of body weight. Most calcium is found in the skeleton and teeth, and very little is present in blood and other tissues. We can absorb about 20% -30% of the calcium we consume. Calcium uptake in growth years up to the age of 25 is greater for bone building. Absorption less than more and more than the age of 30 or so, becomes less so in old age.
The main sources of calcium are foods and foods. Calcium is found in dairy products, calcium-fortified soy drinks, sardines (with bones), tahini, green almonds and various nuts, leafy vegetables such as broccoli, broccoli, legumes and figs.
What is the role of calcium in the human body?
The essential importance of calcium in our bodies is to maintain bone mass. Recent studies have shown that there is an adverse effect between the amount of calcium consumed and the weight of the body and the amount of fat in the body. It was also found that the consumption of a large amount of calcium reduces the risk of colon cancer and other obesity-related diseases: high blood pressure, diabetes, high cholesterol and others.
Other functions of calcium in the body, it is an important element in the construction of teeth, involved in the process of contraction of the heart muscle and skeletal muscles, part of the processes that occur in the nervous system and the hormonal system and has a very important role in blood clotting.
What hinders the absorption of calcium in the body?
There are some dietary processes that impede the absorption of calcium in the body: excessive consumption of caffeine, food fats, excessive sodium intake (salt), dietary fiber such as Phytic Acid, oxalic acid (found in spinach) and magnesium in food products.
What helps to absorb calcium in the body?
Among the substances that help to absorb calcium in the body can be lactose sugar (milk sugar), BIO bacteria found in yogurt and in some cheeses, vitamin D and most importantly - the correct distribution of calcium between meals. It is important to remember that the higher the amount of calcium per meal, the less absorption.
Calcium Sources:
Almonds, contains a high amount of calcium. The content of calcium in dairy products is very high and calcium, which is absorbed relatively easily. Calcium found in dairy products helps to prevent osteoporosis ("loss of calcium") and in recent years it has been found to help lose weight. Also, there are calcium-fortified dairy products that we need to consume in order to get the recommended daily dose of calcium.
Vitamin D is important for calcium absorption in bones. The source of this vitamin is mainly fat, so in low-fat dairy products, vitamin D is added to improve the absorption of calcium. The recommended daily dose of calcium is, as we mentioned, 1,000 mg daily for men and women between the ages of 19-50 and 1,200 mg over the age of 51. This amount can be obtained by consuming low-fat dairy products supported by calcium and vitamin D. Another important factor in the absorption of good calcium in the body is bio-yogurt (probiotics), which contains beneficial bacteria in cases of diarrhea, which helps to absorb calcium and strengthen the immune system.
What can people with lactose intolerance do? Anyone suffering from lactose intolerance (the phenomenon known as lactose intolerance) needs calcium supplementation. It is recommended to eat Quraish cheese, milk and different cheeses. Dairy products These foods contain very little lactose.
Examples of different foods and calcium and calorie content:
Food Category Calcium Calcium
A cup of normal milk 200 mg of calcium 120 calories
1 cup milk fortified with calcium 0% fat 360 mg calcium 84 calories
A cup of milk fortified with calcium 360 mg of calcium 1% fat 92 calories
Slice of cheese 9% cream 200-240 mg of calcium 46 calories
50 grams of salty cheese 5% fat 210 mg of calcium 64 calories
1 cup of fat-free yogurt 0% 188 mg of calcium 47-56 calories
1 cup of soy milk fortified with calcium 1% fat 240 mg of calcium 66 calories
A cup of soy milk fortified with calcium 3% fat 240 mg of calcium 98 calories
Cup diluted soy solution 2/1% fat 180 mg of calcium 47 calories
50 grams of sardines with oil 150 mg of calcium 106 calories.
30 g of almonds 85 ml of calcium 178 calories
100 g of broccoli / cabbage 50 ml of calcium 27 calories