2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Calcium is one of the essential minerals that affect the excitability of muscles and nerves, participate in the normal functioning of the nerve cell and in blood clotting.
Calcium has anti-inflammatory effects and is especially important for adolescents, pregnant women and nursing mothers. For them, the daily dose should be at least 1.5 to 2 g, and for all others from 0.5 to 1 g.
Calcium salts are closely related to those of phosphorus and magnesium and act on each other both in the body and in food. Calcium deficiency leads to poor skeletal development and tetany (seizures).
Everyone knows that calcium is found in milk, cottage cheese, cheese, yellow cheese, eggs, fish, meat and fruits. However, in addition to the importance of consuming the above products, it is also important to know whether calcium is well absorbed by the body.
Here are some basic rules to follow to make sure that you not only get enough calcium, but that it is fully absorbed:
1. Adequate intake of vitamin D is essential for the absorption of calcium, which should be taken in 500-1000 IU (international units). In the absence of this vitamin leads to rickets, increased bone fragility and more.
Among the richest in vitamin D products are butter, milk, caviar, egg yolk, liver and others. The sun's rays also give us vitamin D.
2. It is important to eat calcium-rich foods separately, because if you eat milk with foods such as spinach, cabbage or beans, its absorption by the body will deteriorate.
3. To absorb the calcium you take, forget about alcohol.
4. Eat foods rich in calcium in portions. This means that it is not good to drink 1 liter of milk at once, but to do it in several doses throughout the day. When you take excessive amounts of calcium, it is not fully absorbed by the body.
5. Over 20% of calcium and phosphorus in milk are associated with casein, which is why they are extremely well absorbed by the body.
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