Calcium is a common macronutrient found in humans. Most of it is in the bones and teeth. Calcium ions take part in the process of blood coagulation and are "mediators" inside the cells, regulating various processes - hormone secretion, muscle contraction, etc.
The lack of calcium in the body leads to various disorders that do not appear immediately.
To avoid complications, you need to monitor your health. When the first symptoms of calcium deficiency appear, take measures to fill the deficit.
Symptoms of calcium deficiency
The primary symptoms of calcium deficiency are manifested in the negative effects of this deficiency on the nervous system of the body: often irritability, anxiety and tension occur. Often, excessive fatigue and fatigue are also associated with calcium deficiency.
Determine the lack of calcium can and in appearance. Hair becomes more dull, brittle, often fall out. The condition of the nails is significantly worsening - their growth slows down, white spots appear.
Calcium deficiency leads to tooth decay: there is caries, defects in the tooth enamel. In addition, the lack of this macro can affect the muscles, contributing to the appearance of wicking, the appearance of spasms. There are nocturnal muscle cramps in the legs, involuntary trembling of the limbs (tremor).
How to compensate for the lack of calcium in the body
It is possible to restore and prevent calcium deficiency by consuming vitamin-mineral complexes. However, none of the vitamins will not replace good nutrition. Therefore, the prevention and treatment of calcium deficiency is best suited comprehensively. First of all, you need to make sure that calcium is well absorbed. To do this, the body needs vitamin D.
This is a must in the selection of vitamins for both adults and children. Regular consumption of calcium from synthetic vitamins can lead to blockage of veins. This is especially dangerous for people suffering from varicose veins.
Therefore, to compensate for the deficiency of calcium in the body, it is desirable to use as many natural products as possible, and not to replace them with vitamin complexes. To compensate for the calcium deficiency you need a proper balanced diet. The daily diet should include milk and various dairy products: cottage cheese, yogurt, kefir, cheese.
This is especially important for people prone to hypocalcemia: children, the elderly, a woman after menopause, and pregnant women. Seafood contains large amounts of calcium. In addition, they contain vitamin D and phosphorus, which is also necessary for strong bones. Herbal products are also rich in calcium: cabbage, lettuce, celery, parsley, sesame, nuts.
Adults need 0.8-1.1 grams of calcium per day, children up to 7 children - 1 gram, adolescents - 1.4 grams, pregnant women and during lactation - 1.5-2 grams. An adult body needs 150 grams of hard cheese or 1 liter of milk to fill the deficit.
Calcium content in products (per 100 grams) Milk (depending on fat content) - 100-120 mg Sesame - 1150 mg Hard cheese - 600 mg Yogurt - 120 mg Celery - 240 mg Sunflower seeds - 100 mg Dried apricots - 170 mg Cabbage - 60 mg Sardines - 350 mg
This is not a complete list of products containing calcium. But, based on this, you can roughly calculate the daily need for a particular food. An excess of "natural" calcium, unlike calcium, derived from synthetic vitamins, is not terrible. It does not accumulate in the body, but is eliminated, so all food can be eaten practically without restrictions, without fear of going beyond the established "limit".
Some foods contribute to the rapid elimination of calcium from the human body. These include sweet carbonated, such as Coca-Cola. There is an opinion that coffee also leads to the "washing out" of calcium from the body.
However, this fact has not yet been proved and not refuted. Therefore, lovers of pampering themselves with a cup of aromatic coffee are advised to drink it with milk or eat cheese or dried fruit.