Calcium plays a very important role in our body, it is the main building element of our skeleton, in addition, calcium causes the muscles of vital organs to contract. Calcium helps us move our arms and legs, think, remember, analyze, count, but the most important role is to bring nutrients to cells and remove toxins from them. Another important role of calcium in a woman’s body. A week before menstruation, the level of calcium in the blood of women falls very low, which leads to nervous tension, irritability. With the onset of menstruation, the level of calcium drops even lower, causing spasms of the walls of the uterus, which leads to pain. According to the results of medical studies, in women who suffered from cramps during menstruation, severe hunger and mood swings, these symptoms decreased by 50% after a course of calcium treatment. Patients received 1200 mg of calcium daily for three months.
Also, a study of menstrual syndrome showed that magnesium (500 mg) in combination with vitamin B6 (200 mg) also significantly reduces the fears and bad mood experienced by every second woman during “critical” days. It is recommended that you start taking calcium tablets at least a week before and during your period. Take 2-3 tablets after each meal and at bedtime, preferably calcium in combination with magnesium. For better absorption of calcium, vitamin D is also recommended.
As you can see, the work of the whole organism depends on calcium. Therefore, we need to eat foods that contain this sought-after element of the periodic table. What?
The main source of calcium is, of course, dairy products, as well as jelly, meat and bone broths. One liter of milk contains 1,500 milligrams of calcium, which is exactly the daily dose that pregnant women and nursing mothers need. But after pasteurization, only 140 milligrams of the desired element remains in a liter of milk. Cottage cheese, cheese, cabbage, beets, rye bread also contain calcium. But the fact is that vegetable calcium is not absorbed by the body. Only organic calcium of animal origin is able to freely enter our body. As mentioned above, it is better to use a useful element along with vitamin D, which is found in fish oil, butter, mackerel, salmon, sardines, eggs, mushrooms.
Most calcium is found in:
– in 100 g of dried fish (together with bones) – 3000 mg of calcium,
– in 100 g of hard cheese – about 1000 mg,
– in 100 g of fresh nettle – 713 mg,
– in 100 g of sardines in oil or sprat – 330 mg,
– in 100 g of hazelnuts or almonds – 250 – 260 mg,
– in 100 g of celery – 240 mg,
– in 100 g of seaweed -170 mg,
– in 100 g of beans -150 mg,
– in 100 g of egg yolk – 135 mg,
– in 100 g of fatty cottage cheese – 150 mg,
– in 100 g of milk – 120 – 130 mg,
– in 100 g of fat-free cottage cheese – 120 mg,
– in 100 g of cauliflower -125 mg,
– in 100 g of lettuce – 80 mg,
– in 100 g of white cabbage – 50 mg.