Calcium Rich Foods

Calcium intake іn the body is mainly іn the small intestine and is closely related tо vitamin D, which promotes absorption from the intestine аnd incorporation into the bones.
There are many calcium-rich foods that should bе part of a varied diet. Which оf these are and how high their calcium content is, we has listed below.

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 task is to give the bones and teeth strength and stability. It also intervenes in numerous other processes in the body: nerves cannot function without calcium, blood clotting only takes place with the help of calcium, muscles can only work when calcium is available, and even the heartbeat and the production of some hormones are controlled by calcium.

Because so many places in the body need calcium and the body excretes calcium with urine every day, it needs regular supplies. This is transported via the blood to the relevant parts of the body. 

When you consume too little calcium, your body, in order to ensure its functions, resorts to its reserves in the bones. Between the bones, the digestive tract and the excretory organs there is therefore a constant exchange of calcium, which ensures that a constant calcium level is maintained in the blood. 

Various hormones and vitamin D participate as control tools in the adjustment of this balance. Especially vitamin D is important, because without sufficient vitamin D intake, the calcium incorporation into the bones is prevented. Different sources speak of 400 to 2000 IU of vitamin D, which is needed daily, depending on age and situation.

You see, certain plant foods such as legumes, nuts or vegetables you have to eat in large quantities to absorb comparable amounts of calcium as with a milk portion. Although these foods also contain a lot of calcium, but at the same time they also contain substances that inhibit calcium absorption. 

Spinach, for example, contains oxalic acid. It enters into an insoluble compound with calcium, as a result of which about 95% of calcium is no longer available to the body. Nuts, seeds and kernels, in turn, are good sources of calcium only if they are crushed (sesame) or ideally processed into mus. 

Of most plant-based foods, you need to eat really large portions to absorb comparable amounts of calcium as with a milk portion.

More about Calcium-rich foods