The value of trace elements in the body, the trace element calcium. What foods are rich in calcium

Micronutrient balance in the body for the development and life of a person cannot be exaggerated. They affect the growth and development of the body, the processes of hematopoiesis, fertilization, respiration, immunogenesis. If it is possible to maintain optimal micronutrient balance means that it is possible to preserve youth, vigor and good health for a long time!

Among them, the trace element calcium should be highlighted.

Calcium is vital essential trace element without him we could not live. Almost every cell, including those of the heart, nerves, and muscles, needs calcium to function properly.
The trace element calcium is the basis of the structural bone tissue human body. This element is the most essential mineral substance literally from birth to old age. Basically, MICROELEMENT calcium, which is present in the human body, is found in the teeth and skeleton.
The benefit of calcium lies in its direct participation in the metabolism of the human body, with a lack of calcium, a malfunction occurs. metabolic processes. A sufficient amount of calcium significantly reduces the risk of many diseases, such as diabetes or colon cancer.
Calcium is especially needed for children when the formation of the human skeleton occurs. A significant lack of this element will lead to irreparable consequences for the growth of the child.

The trace element calcium is an indispensable component for the cardiovascular system, a sufficient amount of calcium ensures heart health. It is calcium that effectively helps to lower arterial blood pressure, this element removes excess sodium from the human body, which leads to hypertension.

The role of calcium in the human body cannot be underestimated. Calcium forms the human skeleton, affects the processes of blood clotting and water metabolism, normalizes the metabolism of carbohydrates and sodium chloride. This mineral also regulates muscle contraction and secretion of hormones, reduces the level of vascular wall permeability, and has an anti-inflammatory effect. Too little or too much calcium disrupts acid-base balance in organism.
The intake of calcium in the human body must occur constantly - from birth to old age.
Calcium is a hard to digest mineral. That is why it is necessary to give such great importance food products with which calcium enters the human body directly.

Calcium

The most important of minerals is calcium.

This is primarily due to the fact that it is calcium that provides vital work. important systems body: part of the blood, regulates the work of the heart, participates in metabolic processes, is part of cellular structures, stabilizes defense mechanisms increases the body's resistance to disease.

Impossible to list everything beneficial features calcium.

Calcium is constantly excreted from the body, so a constant and timely intake of calcium is necessary. Otherwise, calcium will be excreted from the body in full due to the consumption of reserves from bones and teeth. A decrease in the concentration of calcium in the blood causes significant malfunctions nervous systems s, up to the occurrence of seizures.

Excess calcium is deposited in the joints, organs and tissues (calcification). The total amount of calcium in the body is about 2% of body weight, and 99% of it is found in bone tissue, dentin, and tooth enamel. So it's natural that he plays essential role in bone formation, especially in children. The calcium cation is the most important regulator of metabolic processes and cell functions, and therefore prolongs the life of cells.

Calcium is a powerful antioxidant and anti-stress.

He does a series beneficial to the body functions:

1) weakens allergic reactions, increasing the strength of blood vessels;
2) controls and normalizes contraction and relaxation of skeletal muscles;
3) maintains the tone of smooth muscles located in the walls of blood vessels;
4) activates a number of vital enzymes responsible for blood clotting;

5) activates calcium channels;
6) is part of those molecules that carry nutrients from the extracellular fluid into the cell;
7) reduces blood pressure;
8) reduces the concentration of phosphates in people suffering from kidney disease;

9) treats hypocalcemia in newborns;
10) regulates the rhythm of the heart, muscle contraction;
11) is used in the treatment of tetany (severe muscle spasms) caused by allergic reaction or lead poisoning;
12) helps to treat rickets, osteoporosis, bone fractures;

13) reduces the risk of kidney stones;
14) treats toxicosis of pregnant women;
15) relieves calf cramps;
16) Prevents Cancer colon;
17) promotes the absorption of vitamin B12.

Calcium is a hard-to-digest element. As part of food products it is in the form of poorly soluble or completely insoluble compounds in water. The main part of calcium in the form of salts phosphoric acid absorbed into upper section small intestine. Therefore, diseases such as anacid gastritis, enteritis, decreased secretion of the pancreas, poor bile secretion, and others lead to impaired absorption of calcium, and therefore, the ability of calcium to help the body fight diseases is lost.

It leads to a decrease in the absorption of calcium and not balanced diet, including excess saturated fats (lamb, beef lard), cooking fats. However, moderate levels of unsaturated foods fatty acids improves calcium absorption. The ratio in food is also very important. given element with magnesium and phosphorus.

The optimal ratio of calcium and magnesium in products is 1:0.6. In bread, cereals, meat and potatoes, the ratio of calcium to magnesium is on average 1:2, in milk - 1:0.1; cottage cheese - 1:0.15; cod - 1:0.6; in many vegetables and fruits - 1:4.5.

The optimal ratio for the absorption of calcium and phosphorus should be as follows: 1:1.5 or 1:1 (for adults); 1.25:1 (for children) and 1.5:1 (for infants). At the same time, you need to know, when choosing a diet, that the ratio of calcium to phosphorus in cow's milk equals 1:0.75; in cottage cheese - 1:1.4; in cheese - 1:0.52; in beef - 1:22; in chicken eggs - 1:3.4; in cod - 1:7; in beans - 1:3.6; in wheat bread - 1:4; in potatoes and oatmeal - 1:6; in cabbage and apples - 1:0.7; in carrots - 1:1.

Insufficient intake of calcium into the body and even a slight decrease in its level in the blood leads to bone demineralization, bone thinning (osteoporosis). In children, this leads to underdevelopment of the skeleton, to rickets.

An excess of calcium is also dangerous. It can lead to loss of appetite, nausea, vomiting, thirst, weakness, increased urination, sometimes to convulsions, and accumulation of protein metabolism products in the blood. If there are no complications in the kidneys, then the normalization of nutrition will help to quickly improve the patient's condition.

Signs of calcium deficiency can be a variety of symptoms:

1) disruption of the intestines (constipation);
2) bone fractures (especially in the elderly);

3) increased sweating;

4) irritability;
5) early baldness;
6) allergic rash;

7) violation of the growth of teeth; enamel destruction;
8) poor clotting blood, prolonged bleeding;
9) multiple bruises on the body (especially on the legs and arms) due to bleeding from tissue capillaries.

Food is the main source of calcium. The most complete source of calcium are milk and all dairy products, fish products (especially sea and small fish). Thus, only 100 ml of pasteurized milk contains 128-130 mg of calcium. In fatty cottage cheese - 150 mg%, in non-fat milk - 120 mg%.

In terms of calcium content, cheeses are superior to all other food products - 1000 mg% or more. Little calcium in vegetables, the exception is White cabbage(948-950 mg%) and green salad (70-77 mg%); in bread flour products and cereals - about 30 mg%; in peas - 55 mg%; in one chicken egg(only in the yolk) - 20-22 mg%.

Magnesium is the most "heart" mineral

This is one of the vital important elements nutrition. Magnesium is a macronutrient because the body needs it every day. in large numbers.

The daily norm of an adult is up to 400 mg. It is scientifically established that magnesium is important for heart function.

A huge number of enzymes in the body depend on the presence of magnesium. This mineral is completely absent in refined sugar, refined flour and rice. Agricultural crops are grown on soils that have not been replenished with magnesium for many years. Moreover, the body itself has to spend most of its meager reserves in order to recover from stress, cleanse itself of pesticides, smog and other toxic substances. external environment and consumed water, as well as medicines.

In the human body, magnesium is found mainly in the composition of bone tissue. Physiological action magnesium is great. It is needed primarily for functional state muscles of the heart and its blood supply; it has a vasodilator and antiseptic action(which is widely used in medical practice).

Magnesium is necessary for the normalization of intestinal motility and the process of bile secretion, the removal of cholesterol from the body depends on it. Magnesium is involved in the release of energy from carbohydrates when they are oxidized in the body.

The valuable value and role of magnesium is as follows:

1) regulates heartbeat;
2) regulates the content of sugar in the blood;
3) promotes bone growth;
4) helps to reduce elevated blood pressure to normal;

5) improves respiratory function when chronic bronchitis, asthma, emphysema;
6) with migraine acts as prophylactic;
7) used for treatment muscle diseases;
8) to improve brain function when various types dementia ( multiple sclerosis, parkinsonism, Alzheimer's disease);

9) for the treatment of osteoporosis;
10) to improve the condition when premenstrual syndrome;
11) at oncological diseases, especially to reduce the symptoms of complications of radiation and chemotherapy, as they deplete magnesium reserves in the body;
12) to strengthen tooth enamel;

13) to reduce the consequences of lead poisoning;
14) for complex treatment urolithiasis.

Insufficient magnesium intake is dangerous to health, as it provokes the development cardiovascular disease. With prolonged magnesium deficiency in the diet, there is an increased deposition of calcium salts in the heart muscle, kidneys and in the walls of arterial vessels.

Especially dangerous in case of heart disease is excessive consumption of fats and calcium in food - they interfere with the absorption of magnesium. Optimal absorption calcium and magnesium occurs at their ratio of 1:0.5. Excess magnesium in food does not dangerous influence on human health. However, people with various diseases the liver needs to avoid excess magnesium.

Medium daily requirement in magnesium for an adult is 10 mg per 1 kg of body weight (during pregnancy and lactation, it increases to 15 mg / kg).

Most magnesium is found in cocoa and hazelnuts. But the main source of magnesium for humans are cereals, peas and beans; all products plant origin: bran (438 mg per 100 g of edible part of the product); oat groats(116 mg%), apricots, beans, prunes (102 mg%). A small amount of magnesium is present in buckwheat and pearl barley, dill, lettuce (50-100 mg%), bread.

Natural sources of magnesium: flounder, carp, shrimp, almonds, dairy products, sea bass, nuts, halibut, herring, mackerel, cod, whole grain bread.

B.Yu. Lamikhov, S.V. Glushchenko, D.A. Nikulin, V.A. Podkolzina, M.V. Bigeeva, E.A. Matykin

Calcium is the most abundant inorganic element in our body. Its role is great: calcium contributes to the health of the cardiovascular and nervous systems, participates in blood clotting, normalizes activity endocrine glands. Together with phosphorus, it makes bones strong and teeth healthy. A sufficient amount of calcium will save a woman from osteoporosis. Calcium-phosphorus balance will help to avoid unpleasant symptoms menopause.

Instead of chalk

To compensate for the lack of calcium - a useful trace element for health, you can get a prescription from your doctor for calcium-containing preparations that are suitable for you. They are recommended after mandatory biochemical analysis blood, which determines the content of this element in the body.

The amount of calcium- a useful trace element for health, which enters the body with food - only 500 mg per day, including about 70% - from dairy products. However, the fight against excess calories (restriction of hard cheeses, sour cream, fatty cottage cheese) led to a shortage of the element, therefore dietary supplements with calcium are needed. Preference should be given to supplements containing calcium with citric acid- calcium citrate or calcium amino acid chelate. For better assimilation calcium in the intestines requires vitamin D. For people with lactose intolerance, dietary supplements are simply irreplaceable.

Products containing calcium salts, phosphorus and vitamin D at the same time (which is especially useful for female body) is the liver of fish and beef liver. As well as seafood: seaweed, shrimps, lobsters, crabs, herring, mackerel; butter and raw egg yolk.

A lot of phosphorus and calcium are found in apples, green peas, beans, whole grains of wheat, fresh cucumbers, in all types of cabbage (especially cauliflower, which is best eaten raw), in celery, lettuce, radish (and in its tops), cottage cheese, white cheeses.

female body should receive with food up to 1000 mg of calcium - a useful trace element for health per day - this is 100 g of hard cheese or 200 g of dairy products. If a woman is healthy, then the calcium that enters the body with food is enough for her. But with osteopenia - a slight decrease in bone density - and even more so with osteoporosis, this amount of calcium is no longer enough. At the age of premenopause, women are shown densitometry - a study of bone mineral density. In case of detection of calcium deficiency in the body, special preparations containing calcium.

With the appointment of calcium-containing drugs, you need to be very careful - calcium can be deposited in atherosclerotic plaques.

Recipes are not only delicious, but also containing a large amount of calcium dishes.

warm salad

300 g fillet of trout or Norwegian salmon

200 g broccoli

100 g cauliflower

1/2 tbsp sesame

5 quail eggs

100 g cherry tomatoes

1 tbsp balsamic vinegar

2 tbsp olive or sesame oil

1. Cook fish and broccoli in a double boiler (you can do it at the same time).

2. Cut the fish into cubes (1.5-2 cm each), divide the broccoli into inflorescences.

3. Boil the eggs, cut into halves.

4. Cut the "cherry" in the same way.

5. Raw cauliflower grate on a fine grater.

6. Season with vinegar and oil, sprinkle with sesame seeds on top. Optionally, you can add celery (in the form of grass and finely chopped stems), parsley, and other herbs.

When cooking vegetables, varieties of fish, meat, rice, use a double boiler - this way all the advantages of the products are better preserved.

Fruit salad (good invigorating breakfast)

Wash apples, apricots, oranges, peel and pit, cut or chop in a blender and season with liquid yogurt. Garnish with grapes and black currants.

Salad from seaweed(light and vitamin-rich dinner)

6-8 medium sized carrots

1/2 st. semolina

3.5 st. milk

1 pack of cottage cheese

1-2 tbsp breadcrumbs

salt, sugar and sour cream - to taste

1. Fry finely chopped onion, mix with chopped tomato, cucumber, eggs, corn and seaweed.

2. Squeeze out the lemon juice.

3. Add garlic to taste.

4. Mix and season with vegetable oil or mayonnaise.

Calcium - important trace element, which is actively involved in metabolism and helps maintain the health of tissues, nervous and skeletal system. In addition, calcium is Active participation in development essential hormones and supports the body of our children during the period active growth.

What foods contain calcium?

Calcium intake helps with allergic manifestations, provides elasticity and strength to the walls of the circulatory system, reduces pressure and helps cleanse the body of radionuclides and salts heavy metals.

The need for calcium and its deficiency and excess

The daily intake of calcium is individual for each period of life. During pregnancy, the rate of calcium intake is maximum and is up to 2000 mg per day. Doctors strongly recommend the use of products containing calcium in the first and recent weeks pregnancy.

Calcium intake for children and adults
up to 3 years is 500-600 mg per day,
from 3 to 10 years - 700-800 mg per day,
from 10 to 14 years old - 1000-1200 mg.
16-25 years - 1000 mg
25-50 years - 800-1200 mg
Use enough calcium during the period of active growth and formation of systems and organs is the key to normal development organism and optimal balance of necessary useful substances and micronutrients.

Calcium deficiency can be caused physiological changes occurring in the body of every person over 30-35 years old and a number of endocrine and cardiovascular diseases. The consequence of insufficient calcium intake is growth retardation, curvature and fragility of bones, bleeding disorders and the formation of kidney stones.

An excess of calcium is possible in case of long-term use row medicines and can lead to toxicity.

Calcium is best absorbed when combined with vitamin D, the latter found in many plant foods. Calcium absorption is hampered by the use of dishes from potatoes, chocolate and oatmeal.

lovers of sweets and fatty foods, green tea and coffee should be remembered that drinking large amounts of listed products leads to the leaching of calcium from the body.

calcium for the body

From the lack of this element, our teeth and bones, metabolism and circulatory system. Let's try to help our own body and figure out which foods contain calcium.

Favorites for its content are hard cheeses and dairy products. For example, 100 grams homemade cottage cheese contains 150-200 mg of calcium, and hard cheese - 1200-1300 mg.

Provide daily intake required amount calcium will allow a balanced diet, which includes a lot of plant food. It could be lettuce, fresh vegetables and fruits, seeds and nuts.

Particular attention should be paid to currants, grapes, strawberries, strawberries, apricots, cherries, pineapples, oranges and peaches. From vegetables, preference should be given to carrots, celery, cucumbers, asparagus beans and beets. And the greens beloved by all will not only decorate the dish, but also enrich the body useful trace elements, vitamins and nutrients, including calcium. The combination of calcium with other trace elements and vitamins helps to avoid spring beriberi and depression.

The use of seafood (especially salmon and sardines), seaweed and honey will provide the body daily rate calcium.

When choosing products with high content calcium should be taken into account lifestyle - for example, in people leading active image life, the level of calcium in the blood is usually higher than in people suffering from physical inactivity.

calcium in foods

calcium in milk

calcium in yogurt

calcium in cheese

calcium in dessert

Calcium in meat, fish, eggs

Calcium in legumes

Calcium in cereals

Numerous studies based on the study of the results of osteodensitometry (allows you to determine bone density) have shown that regular intake of an additional dose of calcium and D3 reduces the risk of osteoporosis. The lower the vitamin level, the more likely development of complications in fractures

Calcium for musculoskeletal support

Speaking of bone tissue, we cannot consider calcium separately from magnesium, vitamins D3 and group K. The need for additional calcium intake is actively promoted by NAU, whose experts recommend consuming 1000-1200 mg of Ca daily. However, this dose was calculated on the assumption that a person does not receive calcium at all from the food consumed.

By the way, milk is mistakenly considered the richest source of Ca, it is best to lean on green vegetables and legumes. In addition, almost all manufacturers add calcium to their own products, including cheese, sausages, soup mixes, etc.

Calcium is absorbed in the intestines, but without the participation of vitamin D3, this process is impossible. D3 itself must be natural, not synthesized.

Numerous studies based on the study of the results of osteodensitometry(allows you to set bone density) showed that regular supplementation of calcium and D3 reduces the risk of osteoporosis A. The lower the level of the vitamin, the greater the likelihood of complications from fractures.

D3 is fat soluble vitamin, enters the body through complex biochemical processes occurring in skin cells. Naturally, if your kidneys and liver are functioning well. You also need a healthy gallbladder, since bile emulsifies fats and helps their digestibility.

We need not only calcium and D3, but also Omega-3, 6, 9, vitamins A and E. Bile is the end product of cholesterol conversion in the liver, its viscosity depends on the predominance of the phosphatidylcholine (lecithin) fraction.

Lecithin has a stone-dissolving effect, so it is taken as prophylactic drug, along with calcium and D3.

"Companions" of calcium in the fight for health

First, vitamin C. For bone and joint tissue, as well as for the skin, collagen is important, which includes essential amino acids: glycine and lysine. Our body receives them by splitting animal protein in the process of fermenting food with gastric juice.

Amino acids contribute to the formation of fibrils, but this requires coenzymes that trigger the reaction of collagen production.

As well as vitamin C, copper and zinc. Human body unable to produce vitamin C endogenously, it can only be obtained from food.

Secondly, vitamins of group K (fat-soluble) are needed. K1 contributes to normal blood clotting, but is not so important for the skeletal system, it is obtained from plant food. K2 can only be produced in a healthy gastrointestinal tract; a special bacterium is involved in the process of its synthesis. K7 - a special subgroup of vitamin K, is necessary for the full absorption of calcium.

Bone cells are constantly being renewed. Obsolete cells neutralize osteoclasts, when their activity increases greatly, the bone becomes loose. Vitamin K2 is designed to suppress overactive osteoclasts.

With adequate flow biochemical processes osteoblasts intervene to compensate for the destructive activity of osteoclasts. Osteocalcin (a protein) is secreted by osteoblasts, then it is carboxylated and allows calcium to "settle" in the bone tissue. In order for calcium to be deposited, osteocalcin is needed; in order for osteocalcin to appear and begin to act, K2 and D3 are needed.

Essentially, K2 has two important features: acts as a prevention of resorption and loosening of bone tissue, while reducing the activity of osteoclasts, and participates in bone formation, allowing osteocalcin to store calcium. For K2 to be produced bacterial microflora intestines, it is necessary to take courses of probiotics.

"Right" and "wrong" calcium

According to statistics, most cardiovascular pathologies develops against the background of calcium surplus. That is, calcium is deposited in the bones soft tissues and vessels. The reasons for this phenomenon are numerous, it is enough just to know that K2 promotes decalcification of the arterial bed and reduces the risk of developing inflammatory process. Chronic tissue inflammation often provokes degenerative diseases except for cancer.

For example, in the USA and some European countries, where the population constantly consumes a large amount of foods enriched with calcium, a very high percentage of diagnosed cases of osteoporosis and vascular calcification. Research clearly demonstrates that drinking milk does not reduce the risk of fractures. What explains such a phenomenon?

Pasteurized milk does not contain natural enzymes, so it is artificially enriched with calcium. In addition, the casein protein found in dairy products makes it difficult for Ca to be absorbed, so synthesized vitamin D is also added. But such milk contains a lot of phosphorus, which is absorbed very quickly.

What does phosphorus do? It is necessary to stimulate the production of parathyroid hormones, which promote the leaching of calcium from bone tissue. Lactic acid and a number of proteins present in milk lead to an "acidification" of the pH, and the body, fighting this process, tries to maintain the pH at a level of 7.3, using mineral reserves from the bones.

Therefore green and leafy vegetables, as well as sardines, nuts, sunflower seeds and seaweed - much more effective and healthier.

Why calcium "does not work" without other minerals and trace elements

IN human body contains approximately 320 mg of strontium, and almost the entire supply falls on the connective and bone tissues. Like calcium, the strontium molecule has two positive ions, so it can replace calcium in certain biochemical processes.

Along with vitamin K and magnesium, strontium contributes to the accumulation of calcium in the bones, which increases their density and durability. Strontium, if it is not enriched (strontium-90 isotope), is absolutely safe and is added to preparations for the prevention of osteoporosis and other diseases of the musculoskeletal system. By the way, our body absorbs strontium better and faster than calcium.

Bones also need boron. A complex of strontium, silicon and boron are trace elements that the body needs minimal amount, but their bioavailability depends on the amount of enzymes in gastric juice.

Magnesium is a specific opponent of calcium preventing it from entering the cell. Normally, calcium is found in large quantities outside the cell, in the intercellular fluid, and magnesium, on the contrary, is inside it.

That is, an excess of Ca, which promotes vascular calcification, is easily leveled by magnesium. More than half of the inhabitants of our country suffer from a lack of magnesium, since it is rarely artificially included in food products. For one unit of calcium, two units of magnesium are required, then we can talk about balance.

It has been proven that magnesium is effective not only as a prevention of osteoporosis, but also as a drug for its direct treatment. Magnesium regulates the absorption of calcium in bone tissue. It acts as a binder, retaining calcium and preventing bones from becoming loose. Without magnesium, bones become brittle, regardless of calcium levels.

No less important is silicon, which is involved in the production of collagen, which is necessary to maintain the health of joints, skin, heart valves, and blood vessels. Silicon forms a kind of “framework”, calcium molecules are built into it during the formation of bone tissue. There is a lot of it in our usual food: leafy vegetables, seafood, cheese, beer.

So why are we facing silicon deficiency? Silicon is absorbed very slowly from the stomach, for this to happen, it must be hydrolyzed to glycosaminoglycans (GAGs). This is a group of substances that includes hyaluronic acids, chrondrotin sulfates and complex keratin proteins and is necessary for the synthesis of collagen fibers in connective tissues.

If you hear the crunch of your own bones when a limb comes out of rest, then your body does not have enough silicon and hyaluronic acid. If this is due to age, then everything becomes clear: the stomach loses the ability to synthesize necessary elements in the required quantity.

The root of the problem lies in the slowdown in the reaction of silicon with water., which is necessary for the formation of its bioavailable form of orthosilicic acid (orthosilicic acid). Reaction will go faster starring Gastric acid.

The role of gastric enzymes

A decrease in the volume of gastric juice indirectly affects the development of diverticulitis, osteoporosis, emphysema, varicose veins and other diseases.

It is gastric acid that promotes the transition of the inactive form of silicon (silicon dioxide) into orthosilicic acid available for assimilation.

Regardless of the balanced diet, resistance to stress and the level of mental lability, the amount of gastric juice decreases by the age of 45. That is, even taking calcium preparations in packages, one cannot be sure that he is fully absorbed from the gastrointestinal tract.

Slow production of stomach acid and its insufficient volume is a problem much more common than we used to think, and this applies not only to adults. Heartburn and belching are direct signs low level enzymes in gastric juice. The intake of antacids, which suppress the production of essential acids, also contributes to slowing down fermentation. How alarm symptom it is worth perceiving the feeling of fullness in the stomach after eating.published.

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