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Calcium is a chemical element from the group of alkaline earths with an atomic number of 20 and the chemical symbol Ca. Calcium is the most important mineral that affects the condition of our bones. Thanks to it, they are strong and healthy. Long-term low calcium intake has a negative effect on the skeletal system, significantly increasing the risk of osteoporosis and bone fractures. In addition, calcium is responsible for blood clotting and proper muscle function. 99% of calcium is found in bones and teeth, and the remaining 1% in the rest of the human body: blood, cells and extracellular fluid. The demand for the calcium we need depends primarily on factors such as age and gender. Maintaining a diet rich in this important macronutrient is essential to maintaining a healthy skeleton.
The need for calcium
How much calcium does our body need daily? Its recommended consumption dose varies according to gender and age. It is assumed that children and adolescents in the period of intensive growth should take 800-1200 mg of calcium a day, adults 1000 mg, pregnant or lactating women 1200-1500 mg, women after menopause 1500 mg, and the elderly over 65 years of age. 1500 mg. Unfortunately, an average Pole consumes only about 400 mg of calcium every day. A decrease or an excessive increase in calcium levels may result in hypocalcaemia or hypercalcaemia.
Hypocalcemia, or calcium deficiency
Calcium deficiency means that the body takes its deficiencies from the stores stored in the bones. The result is their weakness, brittleness, risk of osteoporosis, slower healing and wounds, and deterioration of muscle performance. In addition, a calcium deficiency can have a negative effect on the psyche.
To supplement calcium deficiency, try Magnesium + Calcium 2: 1 Terranova, which is available at a promotional price on Medonet Market. We also recommend Calcium from red algae YANGO, whose active ingredients improve the density of bones and teeth, but also support proper blood circulation.
Hypercalcemia, or excess calcium
A mild excess of calcium in the body may be asymptomatic. If, on the other hand, hypercalcaemia is moderate or severe, it usually indicates that there is a disease (for example, bone cancer) in the body. The excess of calcium is accompanied by various ailments related to the urinary, cardiac, nervous and digestive systems. Additionally, muscle weakness and even dehydration can occur.
Calcium sources in a non-dairy diet
The main source of the best absorbable calcium is milk and its products such as powdered and condensed milk, kefirs, yoghurts, buttermilk, cottage cheese, white and yellow cheeses. Some people do not eat dairy products and are on a dairy-free diet. These are people who simply do not like dairy products, struggle with a protein flaw (food allergy) or are intolerant to lactose and milk proteins. In such cases, they should provide their body with this element by consuming products that are non-dairy sources of calcium. However, this shouldn’t be a problem as there are many non-dairy sources of calcium. One of them is oatmeal, which you can buy from Medonet Market.
We can find it, inter alia, in canned fish, which are eaten with their skeleton. A valuable fish source of calcium are sprats in oil or tomato sauce. Vegetable non-dairy sources of calcium are mainly sesame, tahini paste, chia seeds, poppy seeds, dried figs, almonds, almond butter and milk, linseed, Brazil, hazelnut and pistachio nuts, garlic, green vegetables (broccoli, Brussels sprouts, parsley, kale) , legumes (soybeans, beans, green beans), sorrel, white cabbage, carrots, sunflower seeds, buckwheat and barley groats, whole grain bread. Eating eggs is also recommended. The listed products are sources of calcium in a dairy-free diet. You can order white and black sesame seeds, Brazil nuts, hazelnuts and pistachios by weight at medonetmarket.pl, in ecological packaging.
The Do.Best brand offers the high-quality Do! Calcium dietary supplement, which you can buy today at medonetmarket.pl at an extremely attractive price. The product helps to replenish the calcium level in the body and counteract the negative effects of deficiencies.
It should be borne in mind that some vegetables such as beetroot, rhubarb, sorrel, radish, chard and spinach also contain oxalates responsible for interfering with calcium absorption, therefore their consumption will not cover the recommended daily intake of this macronutrient.
Order Viridian Calcium, Magnesium and Zinc today – supplements available in packages of 30 or 120 capsules. In turn, Calcium, Magnesium and Boron Viridian is a powder preparation that can be conveniently dissolved in water or juice.
You should also know that vitamin D is essential for the absorption and proper metabolism of calcium. Its natural source is mainly sunlight, which, unfortunately, we are not always exposed to. We can supply the body in smaller amounts by eating fish (eel, herring, cod, salmon, tuna, sardine). Its supplementation is also very important. By maintaining vitamin D at an appropriate level, it will be possible to properly absorb calcium. For this purpose, you can order BiΩ Omega3 D2000 Xenico today – the supplement is currently on promotion on Medonet Market.
Calcium sources in a child’s diet
It is important to provide our children with the right amount of calcium. This mineral is essential for the proper growth of bones and teeth. It is good to reach for a variety of sources of calcium for children. At the beginning of life, the only source of calcium is breast milk or formula. If larger children do not have a protein defect or intolerance to lactose and milk proteins, then of course include milk and its products in their diet. Remember to supplement with vitamin D and maintain magnesium at the appropriate level. Bet on canned fish, legumes, seeds and nuts, and some vegetables and fruits. The child’s diet should be well-balanced, because its proper development depends to a large extent on it.