Calcium is an essential component for the development and growth of tissues and bones in the body. It is necessary to systematically provide the diet with foods rich in this trace element in order to take care of your health.
Calcium norms for the body
A healthy adult needs to consume 100 milligrams of calcium per day with food. Children under the age of nine need 800 milligrams of this component. In adolescence, the body needs up to 1300 milligrams, and women during pregnancy - 2000 milligrams of calcium per day.
It is necessary to understand that an excess of this microelement is harmful to the body, as well as its deficiency, therefore, adding foods with a high calcium content to the diet or taking medications of this substance, you need to take into account the body's daily need for it.
To provide the body with a sufficient amount of this trace element, you need to focus on the use of such foods as:
- various types of cabbage, spinach, basil, parsley and dill;
- almonds, poppy seeds and sesame seeds;
- dairy products, especially cheese, yoghurt and cottage cheese;
- grain bread made from wholemeal flour;
- soy products.
For better assimilation in the body, it is necessary to combine the consumption of foods rich in calcium with foods containing vitamin C - lemon, sorrel, bell pepper. You also need to maintain a normal balance of magnesium and phosphorus in the body. It is in this case that the calcium entering the body will be completely assimilated.