How to make up for the lack of calcium in the body

Calcium belongs to the group of macro and its involvement in metabolism is huge. It is the basis of bone affects cardiac performance, the central nervous system. Lack of this mineral leads to disruption of the structure of the teeth, bones, for brittle nails, cardiac abnormalities.

Human daily requirement of calcium is of 800 mg to 1200 mg depending on the age and health status. Much higher demand for children, pregnant women, athletes and people engaged in heavy physical labor.

Compensate for the lack of calcium can be properly balanced diet. Just remember that it can not be stored for future use. Products containing calcium, you need to eat every day.

First of all, it's milk, cottage cheese, dairy products. Of course, it is desirable that they are home, natural. Large amounts of calcium cheese solids comprise, besides, they are better absorbed adult organism. The lower the fat content of dairy products, the more they calcium.

Eggs are rich in calcium, dried apricots, almonds and sesame seeds. Sesame seeds - the leaders on the content of the desired mineral. Instead of seeds can use sesame oil. Contains a lot of calcium greens - spinach, parsley, green beans, celery and fennel. Many calcium broccoli, lentils, peas, cucumber, carrot, turnip. Salmon and sardines - beautiful and affordable sources of calcium. Fruit and berries are rich in calcium currants, blackberries, cherries, strawberries, apricots, grapes, pineapples, peaches and oranges.

The most valuable are those products in which, besides calcium, the presence of phosphorus, magnesium, vitamin C, D and group B. These substances entering the body, and they interact together much better absorbed. Connections of calcium, phosphorus and vitamin D found in beef liver, liver fish, crabs, shrimps, lobsters, sea kale. Any of these compounds in the egg yolk, butter, nuts, barley, wheat germ.

Besides filling calcium in the body, it is necessary to limit the "washout". So have the effect of alcohol and caffeine.

If you do not like milk and eat a little greenery, as well as in periods of growth, the menopause, you should take calcium supplements. Unlike products, calcium tablets should be taken not constantly, and courses. The criterion for the selection of such funds must be doctor's advice and study of the composition. Highly digestible calcium citrate, calcium lactate, worse - gluconate.

To replenish the calcium mineral waters. For example, a liter "Borjomi" is from 20 to 150 mg of calcium per liter of "Narzan" - to 300 mg.

You can cook the powder of calcium from the eggshell. For this shell thoroughly washed, dried and ground into a powder. Take-third teaspoons of powder, by adding a few drops of lemon juice. This homemade remedy helps to replenish our body calcium.

Tags: organism complex deficiency, calcium source, deficiency