Product 10, in which calcium is greater than curd

Why do we need calcium

CalciumThe Role of Calcium in Human Aging - mineral, which more than any other in the human body. It is needed for:

• maintain bone health (enough calcium helps reduce the risk of fractures, osteoporosis and diabetes);
• vascular relaxation and contraction;
• muscle contraction;
• transmission of nerve impulses;
• hormone secretion.

according to the normsThe norms of physiological needs for energy and nutrients for different groups of the Russian population Rospotrebnadzor adults should consume 1000 mg of calcium per day, and the elderly over 60 years - 1,200 mg per day.

However, consume this substance and understand it - not the same thing. calcium metabolism occurs with the participation of other nutrients: protein, and vitamin D. Without them, you may suffer a calcium deficiency, even formally covering its norm.

How to absorb calcium

Calcium is absorbed in the intestines: enters the cell, it passes through them, and released into the blood. In this way it helps calcitriol - an active form of vitamin D. It increases the penetration of calcium in the intestinal cells, accelerates the transfer and ejection.

That vitamin D is turned into calcitriol needed insulin-like growth factor 1, and to produce it needs protein. StudyDietary protein, calcium metabolism, and skeletal homeostasis revisited It showed that increasing the amount of protein in the diet three times (up to 2.1 g per 1 kg body weight) increases calcium absorption in the intestine by 8%.

Thus, along with calcium, you need to consume enough protein and also more likely to happen on the sun or choose foods rich in vitamin D.

Foods rich in highly digestible calcium

Many people think that the most calcium in cottage cheese, but it is not. Here are a few products that are superiorSELFNutritionData it on this indicator.

1. Eggshell

In one eggshell containsChicken eggshell as suitable calcium source at home. 2 g of calcium. It weighs about 5 grams, and in the ground state is placed in one teaspoon.

½ teaspoon milled eggshells covers the daily requirement in the diet (that is, consumed with food) calcium. For comparison: the cheese on it would take 1.2 kg.

In this case, due to the content of soluble matrix proteins, calcium shell well absorbedChicken eggshell matrix proteins enhance calcium transport in the human intestinal epithelial cells, Caco-2. body.

To prepare the powder, good wash shell. Then boil it for 5 minutes to kill any possible bacteria, dried and ground in a coffee grinder to a state of flour. Eat of ½ teaspoon per day, for example, add to cooked dishes.

2. Cheese and other cheeses

Leader in the number of calcium among all dairy products - parmesan cheese. 100 g of product contains 1184 mg of calcium - more daily norm. In this case, it is very much protein (38 g per 100 g of product) and 0.95 micrograms vitamin D.

In other cheese also contains a lot of calcium and important to assimilate substances. For example, 100 grams of Dutch, Poshehonsky, Swiss cheese contained 1000 mg of calcium, 24-26 g of protein, and 0.8-1 ug vitamin D.

Thus, eating 100 grams of cheese per day, you are completely close their need for dietary calcium and get a tenth of the daily requirement of vitamin D.

However, we must remember that the cheese - it's pretty high-calorie product rich saturated fat. If you eat 100 grams of cheese per day, it is better to abandon the rest of fatty foods. There is good news for fans of fat: the more calciumThe Effect of Calcium on Postprandial Lipid Profile and Appetite you consume, the less fat digested.

So if you want to consume more calcium and protein, do not pass by the cheese - a great source of healthy nutrients.

3. Sesame

Sesame - the absolute leader on the amount of calcium among plant sources. 100 g of these small seeds contained 975 mg calcium and 17.7 g of protein.

However, there are pitfalls here. Firstly, no one eats sesame spoons. Most often, it is added to pastries and other dishes, and it means that it will take 100 per day or even 50 grams would be problematic.

Of course, you can make sesame halva or kozinaki, then you can eat more seeds at a time, but such products tend to contain a lot of sugar and calories, but it is not very useful.

The second pitfall sesame and most other vegetable sources of calcium - phytic acid. This antinutrients, which reduces the absorption of calcium and other minerals. Phytic acid isReduction of phytic acid and enhancement of bioavailable micronutrients in food grains 1-5% by weight of cereals, pulses, oil seeds and nuts.

Fortunately, you can cope with the negative effects of phytate, the treated product before use. Sesame Soak in water for 4 hours, and then lightly fry.

4. Sardine oil

Canned sardines are used together with bones, however they have a lot of calcium: 382 mg per 100 g of product. They also contained 24.6 g of protein and 6.8 mcg of vitamin D (68% of the daily value). Although calcium in Sardinia is much less than in the same sesame, due to the vitamin D it will be absorbed better.

Furthermore, 100 g of canned sardines in oil of 208 kcal and 11.5 g fat, half of which - polyunsaturated. Therefore, you can safely eat 100-150 grams per day, not to abandon other products and not to risk her figure.

5. Almond

100 g of almonds contains 216 mg calcium and 21.9 g of protein. In this nut a lot of phytic acid, but you can reduce its number by soaking almonds for 12 hours before use.

And do not eat too much: a small handful of almonds, you simply eat for five minutes, it contains about 250 kcal and 100 g - 581 kcal.

6. Garlic

100 g of garlic contains 181 mg of calcium and 6.4 g of protein. If you love garlic, often add it into meals and snacks: it reducesGarlic: a review of potential therapeutic effects the risk of cardiovascular diseases, has anti-tumor and anti-microbial effects, helps to normalize blood glucose.

7. Parsley

Parsley 100g - 138 mg calcium and 3 g protein. Of course, few will be able to eat a big bunch of greenery, but you can often add it to the dish.

Also 100 g of parsley contains 133 mg of vitamin C, which neutralizes phytic acid. You can add fresh herbs in every dish of salad or beans to help the body to neutralize the effect of phytate.

8. Milk

100 g of milk contains 120 mg of calcium and 3.3 g of protein. Calcium from milk is well absorbed because of lactoseEffects of lactose on intestinal calcium absorption in normal and lactase-deficient subjects.And the protein has the highest possible ratio of assimilation - 1.0.

Milk is rich in saturated fat, so if you have elevated cholesterol, choose skim. Also make sure that you do not have lactose intolerance, people with a lack of the enzyme lactase not benefit in the absorption of calcium and provide yourself digestive problems.

9. Hazelnut

100g hazelnut contained 114 mg of calcium, 15 grams protein, and 628 kcal, so if you You do not count calories, Do not eat in a day more than a handful of these nuts.

10. soybean

100g of boiled soybeans contained 102 mg calcium and 16.6 g of protein. Phytic acid in soy does not affectEffect of soybean phytate content on calcium bioavailability in mature and immature rats calcium absorption. To eliminate even the smallSoybean phytate content: effect on calcium absorption. impact Soak soybeans overnight.