How do I stock up on calcium?
The human body contains between 1 and 1.2 kg of calcium, which is stored mainly in the bones. It does not exist in its pure state, it is found mainly in food: dairy products, canned small fish and even in the plant world. Get up close to this key mineral, essential for all ages.
What are the benefits of calcium?
This mineral is essential for the building and strength of bones and teeth. 99% of calcium reserves are stored in the skeleton, which allows the body to move and protects vital organs.
The remaining 1% of non-bone calcium is essential for basic cellular function and is involved in many functions:
blood clotting, muscle contraction and nerve conduction.
This concentration of circulating calcium must remain stable. Otherwise, when food intake is insufficient, the body is forced to draw on bone reserves, which can lead to progressive demineralization of the skeleton.
What are our daily calcium needs?
They were recently revised down to 950mg per day for an adult over 24 years old. These reference intakes are easily achieved with a varied and balanced diet containing 2 dairy products a day.
What foods are the richest in calcium?
Calcium is found mainly, and in large quantities, in canned dairy products and small fish, the bones of which are eaten (sardines).
It is also found in the plant world, but in much lower concentrations, or in foods that are consumed in small quantities (almonds, seeds, etc.).
Which cheeses are the richest in calcium?
The cheeses richest in calcium are the hard ones (Parmesan, Emmental, Gruyère, Comté). Why ? Because they have a low water content and, in fact, all the other components are more concentrated.
Is calcium assimilated in the same way depending on its origin?
Yes. Animal or vegetable, liquid (water, milk) or solid (food), calcium is well assimilated.
On the other hand, that of food supplements does not have the same effectiveness, because it would not stimulate the secretion of parathyroid hormone as much, a hormone that favors the absorption of calcium in the intestine.
Vitamin D also promotes calcium absorption, so opting for fortified dairy can be good. This enrichment is also systematic in many countries.
How to do when you do not consume dairy?
Unless fortified, vegetable juices (soy, oatmeal, etc.) do not contain calcium. Then it is necessary to drink a calcium mineral water, integrate seeds and oilseeds in your diet, consume good amounts of green vegetables every day and regularly supply canned sardines.