Football it is a fundamental mineral for the constitution and the teeth and bone health. It can be found not only in milk and its derivatives but also in many other foods such as onions, beans and nuts. Let's find out the foods that contain it.
> 1. Properties and benefits of calcium
> 2. Which foods contain calcium
> 3. Daily calcium requirement
> 4. The 10 foods richest in calcium
Thyme is one of the foods rich in calcium
Properties and benefits of calcium
In the human body, calcium is found in the bones, about 99%, and in the teeth, but also in muscle tissue and plasma. The calcium contained in the bones is essential for maintaining the load-bearing and structural function of the organism, but not only.
In fact, if we consider that a bone remodeling process takes place in our body approximately every 12 months, we can understand how fundamental this mineral is for our health throughout our life..
However, the period of life in which a higher requirement of this mineral is required is during childhood, adolescence and pregnancy, when the absorption rate is highest. Calcium is eliminated from the body through faeces, urine and sweat.
Calcitonin and parathyroid hormone are the hormones responsible for the control of calcemia, the amount of calcium present in the body. From the age of 20 to 60, the body should be assured of about 800-1000 milligrams of calcium per day.
The calcium contained in the plasma and muscles helps to regulate certain functions, among these are: the balance of the nervous system, muscle contraction, the regulation of hormones, such as insulin, and enzymes.
For intestinal absorption of calcium, of fundamental importance is the presence of vitamin D, which we find both in food and synthesized in the skin thanks to exposure to sunlight.
What are the foods that contain calcium
Calcium can be found in several types of foods. The sources of calcium par excellence are the milk and its derivatives, cheese, yoghurt, powdered milk. Even if they contain a good amount of it, they are not always properly absorbed by the body, as it happens with other foods.
Among the vegetables which contain calcium there are cabbage, onion, watercress; equally rich are the turnip greens, broccoli, thistles and seaweed. Legumes also contain moderate amounts of calcium, for example beans, chickpeas, lentils and soy.
Fruit which contains calcium in greater quantities is dry: dried figs, almonds, pistachios and walnuts. Eggs are equally rich in calcium and, among the fish products, fish rich in the mineral in question are anchovies, sole, salmon, sardines.
We also find it in crustaceans and seafood, such as shrimp, shrimp, octopus, oysters, mussels.
Do not forget spices and herbs such as pepper, rosemary, basil and nettle, very rich in minerals. L
Vitamin D is essential for calcium absorption, so it is important to take foods such as fish, eggs and milk as well as to ensure good exposure to sunlight.
The availability and absorption of calcium are hindered by substances such as phytic acid, contained in bran, fibers and whole grains; oxalic acid, present in spinach, rhubarb and cocoa; tannins, found in tea, coffee, or alcohol; too many lipids present in the body can also be an obstacle.
Why is calcium important for bones?
Daily calcium requirement
The daily calcium requirement for adults is 800 mg per day. The recommended doses during pregnancy and breastfeeding are 1500 mg per day. While in the children, the daily calcium requirement is:
- 70-150 mg, children of 1-10 years old;
- 1000 - 1300 mg, 12-17 year olds.
For the elderlyfinally, the daily requirement of calcium is 1000 mg.
The 10 foods richest in calcium
- Dried thyme
- Celery seeds
- Dill seeds
- Dried mint