Calcium is essential for the normal functioning of the human body. The mineral promotes the breakdown of fats, normalizes metabolism, and lowers cholesterol levels in blood vessels. The nervous system and muscle tissues also need this element. Therefore, it is worth knowing how calcium is useful, how to use it and in what foods it is contained.

Useful properties of calcium

Even children know about the benefits of calcium for bones and teeth. But is the role of this macronutrient limited only to ensuring the strength of bone tissue? Calcium performs several important functions in the human body.

Calcium affects the excitability of nerve endings and the contraction of muscle fibers. If cramps occur or tingling is felt in the limbs, then there is a calcium deficiency in the body.

The mineral plays an important role in the functioning of some glands: pancreas, pituitary, adrenal, thyroid and gonads. Lack or excess of calcium in the body leads to a malfunction in their work.

The macronutrient prevents the absorption of saturated fats in the intestines, which helps to lower cholesterol levels. Calcium is involved in the process of blood clotting, with its lack, it does not coagulate well.

This macronutrient is one of the building materials of the cell nucleus and membranes. Calcium helps to neutralize acids in the body, thereby restoring the acid-base balance.

How to Get the Most Out of Calcium

To get the maximum benefit from calcium, it is not enough to consume large amounts of foods containing it. In addition, an excess of a macronutrient in the body does not benefit him. If the concentration of calcium is too high, arrhythmia, polyuria, nephrocalcitosis develops, drowsiness, fatigue appear, appetite disappears, and weight decreases.

In order for calcium to fully perform its functions, it must be taken in combination with other elements. For healthy teeth and bones, it should be combined with phosphorus. To maintain the form of the cardiovascular system, calcium is indispensable without magnesium. Vitamin D is required for normal absorption of the macronutrient by the body.

But it is not necessary to rush to the pharmacy and purchase drugs with calcium, phosphorus, magnesium and other vitamins and minerals in order to replenish the body’s reserves with them. All useful substances are easy and you can just get it from food.

Where is the best place to get calcium?

In milk, the calcium content is 100 mg per 100 ml, a sufficient amount of a macronutrient in cottage cheese, cheeses, butter, sour cream. However, calcium is absorbed from dairy products by 20-30%. There is less calcium in vegetables and fruits, but the body is able to absorb 50% of the macronutrient from plant products.

To get enough of the mineral with food, you should eat more cabbage, carrots, leeks, broccoli, parsley, blackberries, grapes, apricots, celery, spinach, strawberries.

When there are few fruits and vegetables, you can take calcium from dried fruits, almonds, cod liver, beef liver, seaweed, egg yolks, dark chocolate, rice, lentils, beans, salmon, shrimp.