Calcium is very well absorbed by the body from dairy products, so these products are our main source of this trace element.
A lot of calcium found in dairy products: milk, yogurt, kefir, sour cream, cottage cheese, cheese. In low-fat dairy products, calcium is contained in exactly the same as in dairy products and greasy.
Also easily digestible calcium found in vegetables and greens: broccoli, cauliflower, turnips, carrots, radish, seaweed, asparagus, celery, lettuce, watercress.
Good source of calcium - legumes (beans, peas, beans), seeds, nuts, poppy seeds. A lot of calcium in sesame. It is useful to have at least 1 teaspoon of sesame in the day, this you thoroughly energize your body with calcium.
Fish most calcium include sardines. Eat this fish 2-3 times a week.
The systematic use of bran bread, cereals and wholemeal also increase the calcium content in the body.
Eggs contain enough calcium, especially eggshell. Sometimes, to restore the balance of calcium, even taking into milled eggshells.
One should not forget about herbs that grow imperceptibly at our cottage in the countryside or in the garden, as well as in the forest. These include nettle - useful to use its young leaves. Young leaves of dandelions, plantain leaves contain digestible calcium. This green can be safely added to salads and vegetables.
The recommended daily dose of calcium for children - 600 - 1000 mg for adults - 800 - 1200 mg for pregnant and lactating women - 1500 - 2000 mg.
Try to use daily milk, cheese, cottage cheese, sour cream, bread, bran, vegetables, herbs, sesame seeds, nuts, at least in small quantities, and then calcium deficiency does not threaten you.