Best natural source of calcium

Find the best natural source of calcium to strengthen your teeth and bone. Learn about the importance of calcium and what are the rich sources of calcium.

Best natural source of calcium

In complex biochemical processes of the life of the human body, minerals play a particularly important role. Our body contains more than 70 different elements, so their absence in the diet leads to serious diseases of organs or many systems.

All micro and macronutrients are important for us, but today we are talking about calcium in foods whose compounds in the human body contain more than a kilogram. Surely you turned your attention to advertising on television about calcium, and since childhood, we are all told about how it is important to eat foods in which there is calcium in order to grow healthy.

Today we will consider what products contain calcium, how it is absorbed, and what consequences for health can cause a deficit and an excess of this macroelement.

Role of calcium for our health

This mineral is of paramount importance for human health and its main role is the formation of bone tissue, in which about 99% of its total quantity is concentrated. Calcium is no less important for the proper functioning of the whole organism, it participates in the process of blood coagulation, normalizes the excitability of the nervous tissue and the contraction of muscles, including the heart muscle, participates in the timely delivery of nutrients to the cells of our body, regulates the acid-base balance. Therefore, it is so important to get calcium from food in the right amount for the body.

Signs of a lack of calcium in the body

signs of calcium deficiency

Before talking about products containing calcium, let’s talk about what signs say about its deficiency and what happens to the body with a lack of calcium. Lack of calcium should cause the following symptoms:

  1. Increased fatigue.
  2. Dry and dull hair.
  3. Fragility of nails.
  4. Skin problems.
  5. Sharp deterioration of the teeth.
  6. Spasms in the muscles, nocturnal cramps.
  7. Spastic colitis, constipation.

These are the first signs that should be alarming, at this stage to fill the deficiency of the mineral is not so d ficult, using the right products. The longer a person experiences its deficiency, the more serious the health consequences may be. If the body for a long time lacks this important mineral, health problems can be menacing.

  1. One of the serious complications of calcium deficiency is osteoporosis, when the density of bone tissue decreases and there is a threat of fractures of bones, age deformities. With age, the risks increase, so it is very important to monitor blood levels using laboratory tests and to ensure that calcium in foods is sufficient.
  2. The lack of calcium affects the contractility of the heart muscle, which can lead to heart failure in severe cases. Violation of the heart rate, blood pressure jumps can also cause because of lack of this important macronutrient.
  3. Violated blood clotting, first of all, begin to bleed the gums.
  4. Immunity decreases sharply, a person often suffers from cold illnesses, chronic illnesses worsen.
  5. Especially dangerous is calcium deficiency in children, when the bone skeleton is not yet formed, for its proper structure and normal functioning, products containing this important macronutrient in large quantities are needed.
  6. Calcium is important in products for pregnant women, the development of the bones and muscles and the nervous system of the unborn child depends largely on its content.

Best natural source of calcium

Calcium in food products is the main source of this macroelement, and products with a high calcium content must be consumed constantly. However, not everything is so simple with this mineral, not all calcium products are absorbed equally.

Assimilation of calcium from food contributes to fats in small amounts, iron, vitamins, especially vitamin D. Magnesium and phosphorus play an important role in the assimilation of calcium, with the excess of these minerals, the absorption of calcium deteriorates. The optimum ratio of calcium, phosphorus and magnesium is 1: 1.5: 0.5. All this suggests that only a balanced diet can provide our body with everything necessary, including calcium. Let’s look at the products in which a lot of calcium is most familiar and available to us.

Sources of calcium

best sources of calcium

Dairy products

The main suppliers of calcium for us are milk, cheese, cottage cheese, kefir, fermented baked milk, yogurt. These foods should be in the diet daily. Calcium, contained in dairy products, is best absorbed by the body thanks to the milk sugar in their composition.

It is better to buy products of medium fat content, and obese people with high cholesterol are recommended to have low-fat products, although calcium from fat-free foods is worse absorbed. In this regard, there are still disputes among doctors, there is no consensus as to whether defatted products are useful or not. Here you need to listen to your body and to the advice of specialists in order to minimize the various risks.

Although dairy products contain calcium in large quantities to get a daily portion of its salts, it is necessary to drink a liter of milk daily or eat 150-200 grams of cottage cheese. This is not possible, so it is important to diversify your diet.

The calcium content of dairy products.

Product name

Amount in mg per
100 g

Milk cow fat
content of 2.5 – 3.5%


Milk fat-free


Curd of medium
fat content


Sour Cream of
medium fat content








Hard cheese




Goat Milk


Vegetables and fruits

On the content of calcium, vegetables are much inferior to dairy products, but vegetables are constantly present in our diet, and calcium is well absorbed from them. In cabbage of all kinds, lettuce, green onions, in the green of parsley, calcium is in the optimal ratio for assimilation with phosphorus.
A lot of it in garlic, in carrots, in pumpkin, in apples, in melons, in all leafy vegetables. The exception is sorrel and spinach, if we consider them in connection with the assimilation of calcium. This is a product rich in calcium, more often we should include in your diet.
The content of calcium in vegetables and fruits.


Quantity in mg
per 100 g of product





















White cabbage






Dried apricots


Bow (feather)










Sweet pepper


























Calcium from foodstuffs we get not only from milk and vegetables, this mineral is present in very many diverse products, somewhere there is more, somewhere less.


Useful for replenishing the body with calcium is nuts, a lot of it in almonds, in hazelnuts, less in walnuts . Do not forget that nuts are a supplier of Omega-3 fatty acids, which are in themselves necessary for the body, and the absorption of calcium also helps. Two or three nutlets are recommended by nutritionists daily.

Dried fruits

Dried figs and oriental beauty dried apricots are sold on the market and in stores all year round. It is an excellent supplier of calcium, 6 to 8 of these dried fruits supply 10% of its daily allowance. You can eat them for nothing, they are very tasty, you can add them to compotes.


We all know that oatmeal porridge, eaten for breakfast, feeds us with energy for the whole day, oatmeal contains and a lot of calcium, one plate of porridge gives us 20% of calcium from the daily rate. And do not forget about oatmeal jelly.

Soy milk

Recently, soy milk has become very popular, a glass of this milk contains almost 30% of the daily calcium intake. It is recommended to those people in the first place who, due to the characteristics of the organism, does not tolerate cow’s milk. Excellent breakfast – a cup of cereal with a glass of soy milk.

Daily intake of calcium

The norm for an adult is a daily intake of calcium in the amount of 800 – 1000 mg. For children, the norm of calcium is 1 year – 270 mg, from 3 years – 500 mg, at 4-8 years of age – 800 mg, over 9 – from 1 g. These norms are averaged, they vary according to gender, age, nature labor, climate, individual characteristics of the organism.
Using the data given in the tables, you can choose for yourself and your children a diet rich in calcium.

Truth and myths about calcium

And now I want to you to listen to the opinion of doctors and nutritionists about the role and assimilation of calcium in the body. Brief questions and the same answers of specialists.
Calcium is absorbed from plant foods. But of animal products, calcium is absorbed many times better.

They say that calcium is not digested without vitamin D3, and you need to visit the sun more often . On the one hand, this is so. On the other hand, the necessary vitamin can be obtained from the preparations and dispensed with the sun.

Causes of lack of calcium in the body

The tables show the average content of calcium in products. But you need to understand that the absorption of calcium depends on many factors, there are many reasons why calcium is not absorbed by the body. You can consume foods that are rich in its ions, and the body will still suffer. What are the causes of lack of calcium in the body?

  1. Vitamin D deficiency, not enough sunlight.
  2. Disorders in the work of the intestines, diarrhea.

  3. Deficiency in the body of an enzyme that breaks down milk sugar.
  4. Prolonged mono-diets, starvation.
  5. Eating too salty foods.
  6. Alcohol abuse.
  7. Diseases of the thyroid gland and parathyroid glands.
  8. Pregnancy./li>
  9. Menopause.
  10. Uncontrolled use of diuretics.
  11. Long-term stress.
  12. Chronic pancreatitis.

It is impossible to get excess calcium from foods, eating fully and balanced. Most often, these disorders are associated with diseases, with the use of calcium preparations in large quantities.
Symptoms of excess calcium can serve as muscle weakness, unsteadiness of gait, impaired concentration, memory dips, psychosis, depression. At such symptoms, it is necessary to address to the doctor to find out the reason, to check up a level of a calcium in the blood and to exclude serious diseases.

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