Calcium Food: About 99% of the total calcium in the body is found in the bones, smaller amounts in the teeth, muscles, nerves and blood. Its main function is to give strength and stability to the bones and teeth. It also affects numerous other processes in the body: nerves cannot function without calcium, blood clotting only works with the help of calcium, muscles can only work if calcium is available, and even the heartbeat and the production of some hormones are controlled by calcium.
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Calcium is needed in many organs and for many bodily functions
Because so many places in the body need calcium and the body excretes calcium in the urine every day, it needs regular supplies. This is transported via the blood to the affected parts of the body. If you consume too little calcium, your body draws on its reserves in the bones to ensure its functions. A constant exchange of calcium therefore takes place between the bones, the digestive tract and the excretory organs, which ensures that a constant calcium level is maintained in the blood. Various hormones and vitamin D’Participate as control tools in setting this balance. Vitamin D is particularly important here, since calcium incorporation into the bones is prevented without sufficient vitamin D intake. Different sources speak of 400 to 2000 IU of vitamin D, which are needed daily depending on age and situation.
Your daily calcium needs
A healthy adult should consume about 1g of calcium per day from food. Adolescents (10-19 years) need a little more, because the foundation for future bone health is laid at a young age. An undersupply of calcium in youth is always accompanied in old age by bone loss that is above the norm and increased bone fragility, ultimately with an increased risk of osteoporosis . The body also needs a little more calcium during pregnancy and breastfeeding, especially when it comes to young mothers.
The following also have an increased calcium requirement:
- Competitive athletes because they lose around 2.5 to 3 g of calcium per day with training.
- Patients undergoing cortisone therapy
- People who drink heavily, especially alcoholics
- Postmenopausal women to prevent osteoporosis.
In the last major national consumption study by the BFI for nutrition and food, it was found that the daily intake of calcium is just sufficient on average. Especially for young women as well as older women and men, the daily consumption is well below the amounts recommended for these age groups.
However, recent studies have shown that too much calcium is harmful: the risk of heart attack and stroke increases , especially in women, if more than 1500 mg of calcium per day is taken over a longer period of time. This probably disturbs the body’s own balance, which keeps the calcium level in the blood constant.
In this way you achieve a daily intake of 1,000 mg (= 1 g) of calcium
The following suggestions will show you how you can cover your daily calcium requirements:
- 2 slices of Edam cheese (50g) plus 1 cup of low-fat yoghurt (150g) plus 1 glass of low-fat milk (150ml) plus 1 serving of broccoli (200g) plus 1/2 liter of calcium-rich mineral water.
- 1/4 liter of milk plus 1 cup of yoghurt plus 2 slices of cheese
- 200 g herb or fruit quark plus 1 portion of rice pudding or pudding plus 1 portion of Camembert
- 1/2 l milk plus 50 g cheese
- 1/3 l buttermilk plus 60 g cheese + 250 g yoghurt
- 1/5 l kefir plus 60 g cheese plus 300 g rice pudding
- 1 liter of milk
It is advisable to always spread the calcium intake over several meals.
If you can’t eat that healthy…
then appropriate dietary supplements will help. The compounds calcium citrate and calcium gluconate have proven themselves because they can be absorbed particularly well by the body. However, if you already ingest a sufficient amount of calcium with food, you should refrain from taking additional calcium supplements.
What you should know if you are taking calcium products
- Do not add calcium in isolation and in high doses, but rather the right mineral mix and distribute it as evenly as possible throughout the day. Otherwise, the delicate mineral balance in the body can be disturbed, which can have negative effects on your health. For example, with increased calcium intake, an appropriate amount of magnesium is absolutely necessary.
- Calcium should also always be taken together with vitamin D, as it cannot be incorporated into the bones without it. Instead, it is deposited in the vessels and can lead to an increased risk of heart attack.
- If you also add iron, magnesium or zinc, you have to keep a gap of 2-3 hours.
- Calcium must be taken after meals. Then your body absorbs 30 to 40% more calcium from the preparation than before eating.
- It is better to take several small calcium portions (e.g. 4 x 250 mg) per day than one large one. Your body can then absorb 30% more calcium.
- Make sure you drink plenty of fluids! This prevents kidney stone formation.
- Avoid excessive calcium intake. Because if this amounts to 4 – 5 g per day over a longer period of time, you risk calcium deposits in the lungs, kidney stones and other kidney diseases , even with lower amounts the risk of a heart attack increases (see above).
- Be careful if you need to take certain medications. Some water tablets can impede calcium excretion, which can lead to hypercalcaemia. Certain antibiotics must not be taken at the same time as calcium supplements or milk/cheese.
Calcium deficiency
Too little calcium intake can lead to a calcium deficiency with corresponding consequences for your health. The best known is the calcium deficiency disease osteoporosis, in which the bones become brittle and porous. Other signs of calcium deficiency may include cramps and abnormal sensations (“pins and needles”).
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