Foods rich in calcium which we should be eating
Foods rich in calcium are essential mineral for our bones and teeth and it is absorbed thanks to other minerals such as phosphorus magnesium and vitamin D, ( vitamin D3). Diets rich in trans fats and sugars increase the elimination of calcium from our bodies. In addition, foods rich in sodium and potassium, medications, alcohol, and excessive consumption of tea and coffee with meals make it difficult to absorb calcium. On the other hand, practicing middling sports favors the absorption of this macromineral.
Calcium deficiency in the diet
When we do not provide enough calcium with the food we eat or when there are difficulties in assimilating it, it is removed from the long bones. If calcium deficiency were chronic, all the reserves of this mineral would be used and malformations could occur. If we are deficient in calcium, we will most likely notice symptoms. Such as weak teeth, joint pain, cramps, numbness and stiffness, weak nails, sensitive skin, high blood pressure, etc. even reaching rickets, osteoporosis, and osteomalacia.
Daily calcium requirement by age
The supplements should be taken in small doses (no more than 500 mg at a time) throughout the day with 6 to 8 cups of water to prevent constipation.
From birth to 6 months: 200 mg
From 7 months to 1 year: 260 mg
*1 to 3 years: 700mg
* 4 to 8 years: 1000 mg
* 9 to 18 years: 1,300 mg
*19 to 50 years: 1,000 mg
Men age 51 to 70: 1,000 mg
Women 51 years and older: 1,200 mg
Men over 70: 1,200 mg
Pregnant and lactating women under 19 years of age: 1,300 mg
Pregnant and lactating women 19 years and older: 1,000 mg
For the prevention of colon cancer, some researchers recommend 1,800 mg per day. For you, talk to your nearest doctor for advice to determine the right dosage and treatment.
To promote the correct absorption of calcium, it is recommended to take 500 mg twice throughout the day, rather than taking the 1000 mg that is recommended daily in a single meal.
To give you realistic information, 30 grams of sesame seeds contain 300 mg of calcium, 85 grams of beans catch about 125 mg and 50 grams of flax seeds contain 90 mg of calcium.
Top 15 foods rich in calcium which we should be eating
Physical activity, vitamin D, magnesium, and phosphorus favor the absorption of calcium, as well as ingesting it in small doses throughout the day.
| Almonds | Strawberries |
| flax seeds | Carrot |
| Garbanzo beans | Sesame seeds |
| Walnuts | oranges |
| Pumpkin | turnips |
| Broccoli | Kale or kale |
| Dried figs | Legumes |
To keep your bones strong and healthy, and avoid osteoporosis and other bone problems, we recommend foods rich in calcium that you include in your diet throughout the week to avoid deficiencies and their complications.
More foods rich in calcium
- Cow’s Milk = 300 mg/1 cup
- Swiss Cheese = 1071 mg/100 g
- American Cheese = 526 mg/100 g
- Whey Protein = 698 mg/100 g
- Yogurt, 285 = 448mg/1 cup
- Parmesan Cheese = 1250 mg/100 g
- Chicken Feet = 88 mg/ 100 g
- Cottage Cheese = 88 mg/100 g
- Eggs = 56 mg/ 100 g
- Mackerel = 71 mg/100g
- Goat’s Milk = 300 mg/1 cup
- Liver Pate, goose = 70 mg/100 g
- Shrimp = 70 mg/ 100 g
- Canned Sardines = 382 mg/100 g
Possible interactions
If you are being treated with any of the following medications, you should not use calcium supplements or foods rich in calcium without first talking to your doctor. Ceftriaxone can cause potentially fatal interactions with calcium in these drugs.
Bisphosphonates: These drugs are used to treat osteoporosis and some other bone conditions. Calcium can interfere with how your body absorbs them. Products that contain calcium should be taken at least 2 hours before or after bisphosphonates. Bisphosphonates include:
- Ibandronate (Boniva)
- Alendronate (Fosamax)
- Etidronate (Didronel)
- Tiludronate (Skelid)
- Risedronate (Actonel)
- Zoledronic acid (Reclast)
Aluminum-containing antacids When calcium citrate is taken with these antacids, the amount of aluminum absorbed into the blood may be increased. For people with kidney disease, aluminum levels could be toxic.
Blood pressure medications Taking calcium with a beta blocker can interfere with the blood levels of both calcium and the beta blocker. However, the results of the study are not clear. It has also been reported to interfere with calcium channel blockers. If you take a beta blocker or channel blocker, do not take supplements without your doctor’s supervision.
Cholesterol-lowering medications A type of medication known as bile acid sequestrants, used to treat high cholesterol, can interfere with absorption and increase the amount that leaves the body in the urine. Your doctor may recommend taking supplements and vitamin D. These medications include cholestyramine (Questran), colestipol (Colestid), and colesevelam (Welchol).
Calcipotriene Taking supplements while using calcipotriene, a topical medication for psoriasis, might increase the risk of having levels that are too high (hypercalcemia). Corticosteroids, If you take corticosteroids long-term, you may need to take supplements.
Digoxin High levels can increase the risk of a toxic reaction to digoxin, a medication used to treat irregular heart rhythms. On the other hand, low levels prevent digoxin from working. If you take digoxin, your doctor should monitor your levels very closely. Diuretics (water pills) The different types of diuretics interact in opposite ways:
Thiazide diuretics can raise blood levels. These medications include chlorothiazide (Diuril), hydrochlorothiazide, chlorthalidone (Hygroton), indapamide (Lozol), metolazone (Zaroxolyn), and polythiazide (Renese), among others.
Loop diuretics can lower calcium levels. These medications include furosemide (Lasix) and bumetanide (Bumex). Amiloride is a type of diuretic called a potassium item -sparing diuretic.
It can reduce the amount the body excretes in the urine and raise the levels in the blood, especially in people with kidney stones. Estrogens can contribute to a general increase in blood levels. Taking estrogen supplements improves bone density. Gentamicin Taking calcium during treatment with the antibiotic gentamicin can increase the potential for toxic effects on the kidneys. Sotalol (Betapace) Sotalol is used to treat an irregular heartbeat. It can decrease how much salt the body absorbs. Thyroid hormone It can decrease the amount of thyroid hormone medicine your body absorbs.
Antibiotics Different types of antibiotics interact with calcium
Quinolones can interfere with the body’s ability to absorb quinolone antibiotics. These medications include ciprofloxacin (Cipro), levofloxacin (Levaquin), norfloxacin (Noroxin), and ofloxacin (Floxin).
Calcium can interfere with the body’s ability to absorb tetracycline antibiotics, minocycline, and tetracycline, including doxycycline. Use calcium supplements 3 to 4 hours before or after taking them. Anti-Seizure Medications Some anti-seizure medications, such as phenytoin (Dilantin), carbamazepine ( Tegretol ), phenobarbital, and primidone (Mysoline), can lower levels in the body.
Some doctors recommend taking vitamin D along with anti-seizure medications to keep calcium levels up. Take anti-seizure medications and doses at least 2 hours apart because each interferes with the absorption of the other.
Functions of calcium
- Regulates the heartbeat
- Collaborates in the circulation of blood through the blood vessels
- Along with phosphorus, it is part of bone and dental tissue
- Participates in the transmission of the nerve impulse
- Influences the release of hormones and enzymes
- Contributes to the maintenance of muscle tone
- It is part of some enzymes
- Participates in the absorption of vitamin B12
As you can see, calcium is very important to maintain very important functions for the proper functioning of our body.
Warning of calcium
Warning or bad side: Take dietary supplements only under the supervision of a knowledgeable healthcare professional, as there is a potential for side effects. Total intake, from dietary and supplemental sources combined, should not exceed 2,500 mg per day.
Side effects can include constipation and upset stomach. Very high doses can cause:
- Nausea and vomiting
- Loss of appetite
- Kidney damage
- Confusion
- increased urination
- Irregular heart rhythm
Without foods rich in calcium, such as (tablets, Supplements, etc.) People with kidney failure, sarcoidosis, or cancer may be at risk for high levels and should not take them. People with a history of kidney stones should not take supplements. However, some research suggests that foods it might not increase the risk of kidney stones.
If you have kidney and gallstones, talk to your doctor about whether you should limit calcium in your diet. Some population studies suggest that getting high amounts (over 2,000 mg per day) of calcium through the diet may increase the risk of prostate cancer. Two of these studies found that low-fat and skim milk, but not other dairy products were associated with an increased risk of advanced prostate cancer.
However, these studies do not prove that drinking low-fat or skim milk causes an increased risk of prostate cancer. Some research suggests that the amount of calcium in the diet is not associated with the risk of prostate cancer. If you have prostate cancer or are concerned about dairy products and the risk of prostate cancer, talk to your doctor.
The Institute of Medicine sets the tolerable upper daily intake level for calcium at 2,500 mg. Some studies have suggested that getting amounts greater than 1,000 to 1,200 mg/day might be associated with an increased risk of a heart attack. More research is needed.
When calculating how much calcium you need, be sure to take into account the calcium-rich foods you eat, such as cheese, milk, and yogurt, along with any supplements. Read more: Which vitamin D supplement is best
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