Which non-dairy products are high in calcium. Which food contains calcium? Complete list of calcium foods. The importance of calcium for human health

The need to monitor your daily calcium intake in sufficient amounts is often discussed in the media. The main advice we hear is to eat foods rich in calcium. Which food contains the most calcium? What food contributes to the better absorption of this substance?

What is calcium for?

Calcium is a biologically perceived mineral substance that makes up the structural bases of teeth and bones of the skeleton. It promotes normal blood clotting, hormone production, and muscle contraction. Lack of calcium in the body leads to severe diseases of osteoporosis in adults, at night and disruption of normal growth and development in children.

The daily calcium requirement for a healthy adult and for a child over 10 years old is 1000 mg, for infants about 599 mg, for children of primary school age, about 800 mg will be enough, for adolescents and pregnant women - from 1200 mg to 2000 mg of calcium.

What foods support calcium absorption?

The body's ability to assimilate any useful element is called bioavailability. For the bioavailability of calcium, it is necessary to combine foods containing it with those that contain significant amounts of vitamin D. These include egg yolks, liver, butter, fish fatty varieties.

At the same time, you need to consume natural vitamin C, best from vegetables and citrus fruits.

In addition, for the absorption of calcium by bone tissue, the body must receive magnesium (from bran, nuts, wholemeal bread) and phosphorus (from fish). Otherwise, calcium will be excreted from the body along with urine or deposited in the kidneys and joints in the form of stone formations - calcifications.

Diuretic drinks increase calcium excretion, so you need to eat a balanced diet of foods rich in the element and caffeinated drinks.

What foods contain the most calcium?

It is worth evaluating not only the quantitative content of calcium in 100 grams of the product, but also the ability to consume this product in the recommended quantities without harm to the body.

Let's give an example. For example, milk contains 120 mg of calcium per 100 ml of product. Cottage cheese contains even more calcium, but in order to replenish the daily norm for a pregnant woman, she will have to eat eight kilograms of cottage cheese products!

Cheese contains more calcium, also because calcium chloride is added in the industrial production of hard cheeses.

Nuts, legumes and seeds are leading in terms of calcium content. For example, 100 grams of poppy seeds contain 1.5 grams of calcium. Almonds contain 250 mg of calcium per 100 g of product, sesame seeds - more than 800 mg per 100 grams. However, these foods are high in calories and you need to control their use in order not to get obese.

Young nettle (713mg / 100g), rose hips (257mg / 100g), watercress (214mg / 100g) and other greens contain calcium and other microelements and vitamins useful for the body.

They simultaneously replenish calcium stores and contribute to its bioavailability. Sardine is very rich in calcium - it contains 300 mg per 100 g. No other fish can compare with it in this indicator.

Meats, whole grains, and vegetables are low in calcium - less than 50 mg per 100 grams of foods.

Caution - Hypercalcemia!

Ingested from natural products, it is easily excreted from the body without assimilation. But to take the same dietary supplements and medicines containing calcium - calcium chloride and gluconate - can only be prescribed by a doctor.

An excess of calcium in the body can lead to hypercalcemia. It promotes increased stone formation in bladder and kidneys, weakened immunity and blood clotting disorders. And this can happen even in spite of the fact that a healthy organism has natural control mechanisms.

And finally, I want to offer a safe recipe traditional medicine to replenish calcium reserves in the body. It has long been known in which product the most calcium is eggshell. Pound for this into dust eggshell from hard-boiled eggs, sprinkle the resulting powder over food. The daily intake is four teaspoons. With regular use, take monthly breaks and then the calcium content in the body will be sufficient.

Calcium is best known as a mineral that is essential for healthy bones and teeth. Bones in the human body are regularly destroyed and rebuilt, for which we constantly need to get calcium from the outside. In this article, you will find out which foods contain calcium, and the tables we have prepared will help you choose the best sources of calcium for your diet from dairy, animal and plant foods.

Why else do you need calcium?

Before moving on to the tables of calcium content in food, we note that the body needs calcium not only for healthy bones and teeth, but also for:

• Contractions of all muscles, including the heart. When the nerve stimulates the muscles to contract, calcium is released to help proteins in the muscles carry out that contraction.
• Nerve signal transmission. Calcium helps carry messages between the brain and every part of the body.
• Normal work of blood vessels and blood clotting.
• The release of many hormones and enzymes that affect almost every function in the human body.

If the body does not have enough calcium to perform all these functions, then it begins to take it from the “reserve”, which are our bones and teeth. Therefore, diseases of the teeth and bones are a sure sign of insufficient intake of calcium or vitamin D. The latter, in turn, plays an important role in the absorption of calcium itself (read on "Forest Fairy", where it is contained in products).

How much calcium does the body need per day?

According to established scientists norms , we should consume calcium daily in the following amounts:

1. Children 1 to 3 years old: 700 mg daily.
2. Children 4-8 years: 1000 mg daily.
3. Teens 9-18 years: 1,300 mg daily.
4. Adults 19 to 70 years: 1000 mg daily.
5. Adults 70+ years: 1200 mg / day.

It is very important to get plenty of calcium during childhood and adolescence, when bones are actively growing. The most high density bones are observed in humans at the age of 20-25. After 25th density bone tissue gradually decreases (the processes of bone destruction begin to prevail over their restoration), but calcium helps to delay the rate of this decline.

Note also that due to age-related hormonal changes, women over 50 are advised to increase the daily intake of calcium to 1200 mg / day, while men need to do this after 70 years.

Calcium in dairy products: table of contents per 100 g.

Consider first and foremost foods that are high in calcium, such as milk, cottage cheese, and cheese. All data for tables below are taken from database Ministries agriculture USA for standard reference. We spend a lot of time and effort to collect, translate and conveniently provide you with information from reliable sources, and we will be very grateful to you for publishing our materials on social networks!

Which cheese contains the most calcium?

Of all dairy products, hard cheeses (Parmesan, Gruyere, Cheddar, etc.) have the highest calcium content per 100 g. By eating this cheese every day, you can easily meet your daily Ca intake. However, as you can see from the following table, softer types of cheese (such as blue cheese and feta) can also provide a good amount of calcium. Which cheese will you choose?

Except from cheese, a lot of calcium can be obtained from milk, cottage cheese and other fermented milk products, especially low fat content. But do not forget that calcium is absorbed worse from fat-free "milk" than from fatty one. Therefore, if you need to replenish the calcium deficiency in the body, then try to choose cottage cheese and other dairy products not lower than 2% fat, and preferably with 4% or 9% fat.

The most generous dairy sources of calcium are listed in the table below:

Where else is there a lot of calcium besides dairy products? Of course, in meat, fish, beans, some vegetables and a number of other plant and animal products. See the tables below!

Calcium in foods of animal origin. Table of contents per 100 g

After cheese, canned fish is the best animal source of calcium, in large part because it is consumed with bones. Fatty fish (herring, pike perch, perch, etc.), fish caviar and seafood, in addition to calcium, will also provide your body with high-quality protein and. However, seafood should not be abused as it contains a lot of mercury.

Which fish has more calcium?

Table 3. Calcium in food: fish and seafood

Calcium in Meat: Beef, Pork, and Poultry

Most of the calcium is found in red meat, especially beef and veal. The amount of mg of calcium per 100 g may vary slightly depending on which portion you choose for your lunch. Also, the numbers can be influenced by the age of the animal, the degree of its fat content and in what conditions it was grown. The table below shows the average values \u200b\u200bfor the three most common meat products on the market.

How much calcium is in chicken eggs? Table of contents per 100 g

Eggs are another animal source of calcium in food. In fact, only yolks and egg powder are high in calcium. Eating two eggs for breakfast will only get you about 60 mg of calcium.

Calcium in plant foods (tables by type)

Among plant foods, a lot of calcium is found in legumes, nuts and seeds, and leafy vegetables and greens. In addition to them, a high calcium content per 100 g is distinguished:

• Dried goji berries (190 mg of calcium with a calorie content of 349 Kcal);
• Raw garlic (181 mg of calcium with a calorie content of 149 Kcal);
• Raw kelp algae (168 mg calcium, 43 Kcal);
• Dried Figs (162 mg calcium, 249 Kcal)
• Lemon zest (134 mg calcium, 47 Kcal) and other citrus zest;
• Cocoa powder (128 mg calcium, 228 Kcal);
• Dried algae spirulina (120 mg calcium, 290 Kcal);
• Dried Tomatoes (110 mg calcium, 258 Kcal).

Calcium content in legumes: table

Bean curd, aka tofu, can be a great source of calcium for vegans. And soy itself is one of the plant foods, where calcium is the most. The best sources of this mineral among legumes are shown in the table below.

What vegetables contain calcium? Table of contents per 100 g

Leafy vegetables and greens are usually high in calcium too. For example, in 200 grams of kale, you will find up to 50% of the RDA for calcium. But here you should pay attention to the fact that some leafy vegetables contain a lot of oxalates, making calcium inaccessible for absorption by the body. Cabbage does not belong to such vegetables, but spinach, parsley and ambergris should be consumed in small quantities.

Calcium in nuts and seeds (table)

A large amount of calcium is found in nut oils and pastes. However, these foods are too high in calories and may contain unhealthy additives. In 100 g of almond paste, you will find 347 mg of calcium (with a calorie content of 614 Kcal), and in tahini from sesame seeds - 420 mg of calcium with a caloric value of 570 Kcal per 100 g of product.

Most nuts and seeds are also good for the body due to the content of fiber, healthy fats and. The following table shows which foods contain the most calcium among nuts and seeds.

What cereals and grain products contain the most calcium?

Plant-based calcium can also be found in foods such as cereals and other cereals and bran meals (bread, cereals, etc.). Although they are not very rich in calcium, people eat them frequently and in large quantities. If most cereals have a high calcium content per 100 g only in dry form, then teff and amaranth, even in the finished state, remain good sources of this trace element.

Amaranth and teff with nuts are an excellent source of calcium

Calcium content in spices. List of 20+ best sources

Spices are the real record holders for calcium content per 100 grams. In this respect, even hard cheeses are inferior to them! Another reason to add spices to every dish is the high amount of antioxidants (which you may already know from our article). Finally, we present you the TOP-23 ranking of spices in terms of calcium content per 100 g of product:

1. Dried basil (2 240 mg calcium, 233 Kcal);
2. Ground savory (2 132 mg calcium, 272 Kcal);
3. Dried marjoram (1 990 mg calcium, 271 Kcal);
4. Dried thyme (1890 mg calcium, 276 Kcal);
5. Dried dill (1,784 mg calcium, 253 Kcal);
6. Celery seeds (1,767 mg calcium, 392 Kcal);
7. Ground sage (1,652 mg calcium, 315 Kcal);
8. Dried oregano (1597 mg calcium, 265 Kcal);
9. Dill seeds (1,516 mg calcium, 305 Kcal);
10. Poppy (1438 mg calcium, 525 Kcal);
11. Dried chervil (1346 mg calcium, 237 Kcal);
12. Dried rosemary (1 280 mg calcium, 331 Kcal);
13. Dried cilantro (1246 mg calcium, 279 Kcal);
14. Fennel seeds (1,196 mg calcium, 345 Kcal)
15. Dried parsley (1,140 mg calcium, 292 Kcal);
16. Dried tarragon (1 139 mg calcium, 295 Kcal);
17. Ground cinnamon (1 002 mg calcium, 247 Kcal);
18. Cumin seeds (931 mg calcium, 375 Kcal);
19. Bay leaf (834 mg calcium, 313 Kcal);
20. Coriander seeds (709 mg calcium, 298 Kcal);
21. Cumin seeds (689 mg calcium, 333 Kcal);
22. Anise seeds (646 mg calcium, 337 Kcal);
23. Ground cloves (632 mg calcium, 274 Kcal).

Calcium is very important for the human body. It not only forms the structure of the bones, but also provides muscle contraction, blood clotting, the secretion of hormones and neurotransmitters. With a calcium deficiency, many dangerous diseases develop:

In childhood - rickets;

In adults, osteoporosis (destruction of bones) or osteomalacia (softening of the bones).

The risk group for calcium deficiency includes children, the elderly, and women in menopause. After the ovarian function is lost, the risk of osteoporosis and bone fractures increases significantly.

It is not difficult to provide an adequate daily calcium requirement. With adequate nutrition, a deficiency of this trace element usually does not occur.

As you can see from this table, it is enough to get only 1-1.5 g of calcium per day with food. With which? We will find out now. Here's an overview of 10 food groups that are the best sources of calcium.

1. Cheese.

All dairy products are rich in calcium. Cheese is one of the leaders in terms of its content. It is enough to eat only 100-200 g of this product per day to provide yourself with calcium.

Different types of cheese have a different content of this trace element. This table will help you navigate:

Cheese type and fat percentage
"Parmesan"
Dutch 45%
Poshekhonsky 45%
Cheddar 50%
"Swiss" 50%
"Russian" 50%
Roquefort 50%
Cheese "Russian" processed
"Suluguni"
Cheese "Sausage" processed
"Adyghe"
"Camembert"
Bold cottage cheese (4-5%)
Fat cottage cheese (18%)

2. Milk.

A person who drinks milk every day is reliably protected from calcium deficiency in the body. The drink contains a large amount of this trace element. This is due to the fact that milk is intended for feeding newborn babies who require a large amount of various minerals, and primarily calcium. Without this substance, the full development of the skeleton is impossible.

Milk can be consumed not only fresh. Powdered milk and condensed milk are good sources of calcium. The concentration of calcium in a fresh drink can vary significantly, depending on the degree of fat content, origin (store or home), variety (goat, cow, camel, etc.).

3. Other dairy products.

Obviously, since milk itself is a source of calcium, then products prepared from it contain this trace element. Therefore, even if a person does not like to eat condensed milk or consume whole milk, there will always be alternative optionsthat will suit your taste. Dairy products can be consumed alone or added to other foods during the preparation process.

As you can see, kefir, yogurt, fermented baked milk or any other milk product in liquid form contains the same amount of calcium per unit weight as whole milk. The activity of lactic acid bacteria does not affect its concentration in any way.

4. Seeds and nuts.

Nuts and seeds are one of the best sources of calcium. On a per unit weight basis, some seeds contain more of this micronutrient than cheese or any other dairy product.

Nuts and seeds also contain a lot of other beneficial trace elements and vitamins. Therefore, a person who regularly eats them is reliably protected from the manifestations of hypovitaminosis or mineral deficiency.

5. Cereals and legumes.

Although cereals, breads and legumes do not contain as much calcium per unit weight, they are good additional source this trace element due to the volume. Most people consume these foods in more tangible quantities than cheese, nuts, or seeds.

6. Vegetables.

Like cereals, vegetables do not contain too much calcium per unit weight, but can provide you with this trace element through a large amount of intake. Here are the vegetables with the highest calcium content:

7. Fruits and dried fruits.

Another additional source of calcium is fruits. Some of them have a fairly high content of this trace element. Among others, figs and persimmons should be noted - they contain the most calcium. But there are other fruits in which the amount of this trace element exceeds 40 mg per 100 g.

When dried, fruits generally contain more calcium per unit weight. This is solely due to a decrease in the percentage of water in the product.

8. Greens.

Greens can contain a lot of calcium per unit weight. And although the consumption of this group of foods is usually limited to small amounts, they may well contribute to providing your body with micronutrients.

In any case, the consumption of greens will not be superfluous, because the composition contains a lot of other useful substances, in addition to calcium.

9. Confectionery.

Sweets are usually classified as unhealthy products. And yet a sweet tooth can cure the benefits of them. Confectionery can become an additional source of calcium. It is found wherever cocoa, milk, seeds or nuts are present in the composition.

10. Fish and seafood.

Unlike meat, which is completely unsuitable as a source of calcium due to its extremely low content per unit weight, some fish or seafood can replenish the body's reserves of this trace element.

As you can see, there is enough calcium in a wide variety of foods. Therefore, a person who eats well usually does not lack this trace element. Calcium deficiency can be caused by strict vegetarianism or low-calorie diets for weight loss. In this case, it is advisable to additionally take medications or dietary supplements containing calcium and vitamin D.

You probably already know that this mineral is important for teeth and bones and you can get it by drinking a glass of milk. But is everything so obvious? Did you know that calcium is absorbed better at night and that too much calcium leads to kidney stones?

Let's take a closer look and in order: which foods contain the most, what the deficit leads to and what is the daily rate depending on age.

Calcium is involved in many processes:

In the growth, development and repair of bone tissue in the body. Without it, normal growth of bones, teeth, nails and hair is impossible.

More than 99% of calcium is found in bones and teeth.

A sufficient amount of this mineral provides a strong bone skeleton, which is a protective barrier for all internal organs and reliable support for a person.

Healthy strong teeth, good nails that do not break, strong beautiful hair - the merit of calcium.

Its absence negatively affects the body.

Essential for the transport of nutrients across membranes. Participates in metabolic processes, is responsible for the delivery of nutrients (vitamins, minerals, etc.) to the organs along with the blood.

It is necessary for the normal functioning of digestion, nervous and excretory processes.

Without a sufficient amount of calcium, normal brain activity and organ function are impossible.

The brain sends signals to all cells, tissues and organs, and calcium transmits these signals along nerve fibers.

Activates hormones and enzymes.

Essential for all muscles to work. Influences the normal functioning and correct contraction of the heart muscle. It signals when the muscles need to contract and relax.

Affects insulin release. A lack of this hormone can lead to diabetes.

Research has shown that getting enough calcium in your body helps you burn excess fat.

Food is the main source of calcium. It is found in both plant and animal foods.

Content record holders:

Sesame seeds and poppy seeds... Most people mistakenly believe that dairy is a storehouse of calcium and other nutrients, but this is a misconception. Most of this mineral is found in seeds, especially sesame and poppy seeds (about 1600 and 1400 mg per 100 g of product, respectively). The average daily intake of calcium is 900 - 1200 mg. Eating only 60 to 80 g of seeds can satisfy the daily requirement for this mineral.

Greens and vegetables. Herbs and green vegetables contain a lot of calcium: from 200 to 600 mg, depending on the selected product.

Nuts and fish contain from 100 to 500 mg of calcium. In fatty fish (seafood) and nuts, this amount reaches 400 - 500 mg, in lean fish - 200 mg per 100 g.

Hard cheese and dairy products also on this list. Concentrated dairy products (cheese, condensed milk, milk powder) contain from 500 to 1000 mg of calcium.

AND in cereals and legumesits amount ranges from 60 to 200 mg per 100 g of product.

Quantity and daily consumption rate

The table shows how much calcium is in foods and a percentage of the daily value.

Name	Amount, mg per 100 g	% daily value
Sesame	1500	125
Poppy	1400	116
Almond	250	21
Peanut	80	7
Walnut	100	8
Sunflower seeds	130	11
Halva	100 - 300	8 - 25
Cheeses	400 - 900	33 - 75
Milk	70 - 120	6 - 10
Kefir	95	7,8
Sour cream	80	7
Spinach	120	10
	85	7
Dill	180	15
Parsley	220	18,5
Nettle	650	54
Sardine	350	29
Mackerel	70	6
Salmon	80	7
	65	5,5
	40 - 50	3,5 - 4,1
	30	2,5
Pumpkin	20 - 30	1,5 - 2,5
Potatoes	15	1,25
Dried apricots	100	8
Currant	25	2,1
Raisins	70	6
Peaches	18	1,5
	15	1,3
	20	1,5
Beans	85	7,1
Peas	75	6,1
Beans	70	6
Buckwheat	20	1,5
Rice	35	3
Oatmeal	40	3,4
Chocolate	190 - 250	15,9 - 20,0
Eggs	40	3,4
Mushrooms	30 - 100	8

* The daily allowance is based on 1200 mg of calcium.

Synergistic products or what to use calcium with

In nature, there are synergistic products - those that help each other assimilate. Calcium synergists are phosphorus, and. Without these conductors, calcium will be poorly absorbed by the body. Even with a daily intake of calcium without magnesium, phosphorus and vitamin D, it will be absorbed by a maximum of 70%.

The menu should be designed in such a way that, along with calcium, foods rich in conductive substances, namely phosphorus with magnesium and vitamin D.

Magnesium and phosphorus are abundant in cereals, garlic, green vegetables, some seeds, dried fruits, eggs and pumpkin. Vitamin D is found in fish, eggs, and dairy products. Great options:

• fish with herbs;
• salad of eggs and herbs;
• milk porridge;
• vegetable salads with nuts and eggs;
• vegetable casseroles with liver or meat;
• dairy desserts;
• cream soup with vegetables, herbs and cream;
• sandwiches with cheese, butter and a slice of any fruit or vegetable.

Deficiency in the body: consequences

Insufficient calcium intake or poor absorption of calcium negatively affects health.Problems can be minor or major. Signs of calcium deficiency:

• Weakness, fatigue;
• Caries and other dental diseases;
• Cramps and problems with muscle activity;
• Problems with heart;
• Osteoporosis;
• Liver failure;
• Rickets;
• Nervous cramps;
• A problem with skin, nails, and hair;
• Bleeding gums;
• Allergies.

The consequences of a deficiency are dire, even downtime fatigue and weakness can develop into muscle spasms, cramps, and even atrophy, if calcium is not replenished. Diseases of internal organs and teeth almost always appear. Calcium deficiency is the cause of osteoporosis.

The daily calcium intake differs for different age groups:

Children under 8 need up to 900 mg.

Teenagers need more - up to 1400 mg, this is due to the growth and development of bone tissue.

An adult needs up to 1200 mg of calcium per day.

In old people, the need for this mineral increases, due to its leaching from the body, the daily rate increases to 1400-1600 mg.

And nursing mothers need to increase the daily allowance (up to 1700 mg), since they need to provide calcium not only for themselves, but also for the baby.

It must be remembered that sweet and salty foods, carbonated water, alcohol, fatty foods provoke the leaching of calcium from the body.

Monitor your diet, the body will thank you for it.

Every person's diet should contain foods that contain magnesium and calcium. This is the only way our body gets the opportunity to function normally.

Calcium

This " building material»For teeth and bones is calcium, which is responsible for the stability of the nervous, cardiac and bone structures. If the body receives a sufficient amount of calcium, then the risk of developing such terrible diseases as osteoporosis and other bone pathologies is close to zero.

In addition, due to the high calcium content in teeth, in the event of injury to the face or jaw, the risk of serious complications is also minimal.

Calcium is needed:

• children;
• pregnant women;
• women in the lactation period;
• professional athletes;
• persons suffering from heavy sweating.

This macronutrient, which is a part of tissue and cellular fluids, promotes safe blood coagulation and decreases the permeability of the vascular walls. Thus, it prevents viruses and all kinds of allergens from entering the cells of the body.

Calcium, which is in the composition of a large number of foods, is absorbed with some difficulty. This is especially true of cereal products, since they, as well as sorrel and spinach, contain substances "conflicting" with calcium. They form non-digestible and insoluble compounds.

The absorption of calcium is actively hindered by confectionery sweets and concentrated carbohydrates, which contribute to the formation of digestive alkaline juices.

The microelement from dairy products is quite well absorbed. The process is normalized thanks to lactose.

Magnesium

Magnesium is involved in supporting the intestines and heart muscles. If the human body contains a sufficient amount of this trace element, then the removal of harmful toxic substances will be systematic and timely. Also, magnesium accompanies the strengthening of tooth enamel.

“Cooperating” with calcium, this trace element plays a preventive role in the prevention of nervous, cardiovascular and urinary pathologies.

• stressful situations;
• a high level of protein in the diet;
• the rapid formation of new tissues (relevant for children and bodybuilding athletes);
• pregnancy;
• lactation period;
• the use of diuretic drugs.

This element actively performs an anti-stress function, fights fatigue and improves performance. In addition, magnesium salts stop the development of malignant neoplasms.

Magnesium is actively absorbed in the colon and duodenum. Only inorganic salts are problematically absorbed, while amino acids and organic acids are absorbed quite well.

Calcium and Magnesium Deficiency

Magnesium and calcium deficiency is not so rare today. The main symptoms that indicate that the body is severely deficient in these macronutrients are:

1. Brittle and fragile bones.
2. Crumbling of tooth enamel.
3. Crumbling teeth.
4. High cholesterol.
5. The appearance of kidney stones.
6. Pathology of intestinal peristalsis.
7. Increased nervousness.
8. Increased irritability.
9. Numbness and numbness of the legs and arms.
10. The appearance of spasms.
11. Painful sensations in the region of the heart.

Oversupply

Cases when the body is oversaturated with calcium and magnesium are also observed quite often.

An overabundance of these elements is characterized by:

1. Brittle and fragile bones.
2. Increased irritability.
3. Progression of the pathology of the digestive tract.
4. The appearance of arrhythmia, tachycardia and other cardiovascular diseases.
5. Lethargy.
6. The development of hypercalcemia (relevant for children under 2 years of age).

Daily requirement for calcium

According to most modern doctors and nutritionists, calcium or foods containing it should be consumed daily. The daily requirement depends on the person's age and state of health:

• children (1-12 y.) - 1 gram;
• adolescents (boys) - 1.4 grams;
• adolescents (girls) - 1.3 grams;
• pregnant women - 1.5 grams;
• nursing mothers - 2 grams;
• adults - 0.8 - 1.2 grams.

Daily need for magnesium

As for magnesium, here the daily requirement for it is about 0.05 percent of the human body weight, or 400 milligrams. Children under the age of twelve are advised to consume at least 200 milligrams of magnesium daily. The dose for pregnant women is increased to 450 milligrams. Athletes, as well as those who are daily exposed to serious physical activity, need 600 milligrams per day to keep the body "in good shape".

Deficiency and excess of this element in the body can be easily avoided. To do this, you need to know what foods contain calcium.

Seeds, nuts, legumes

If you compose a kind of hit-parade of products in which this trace element is located, then plant foods will be in the top positions:

1. beans;
2. peas;
3. beans;
4. lentils;
5. green pea;
6. almond;

Fruits, berries, vegetables

Despite the fact that vegetables, fruits and berries do not contain as much calcium as in legumes, it is extremely necessary to eat these foods, because they contain a lot useful elements and microorganisms that promote the assimilation of this trace element.

Include in your diet:

1. apricots;
2. broccoli;
3. grapes;
4. strawberries;
5. nettle (young);
6. watercress;
7. gooseberry;
8. seaweed;
9. peaches;
10. radish;
11. turnips;
12. salad;
13. celery;
14. currants;
15. asparagus;
16. cauliflower;
17. citrus;

Fish

A fairly large amount of calcium is found in fish and fish products. It is advisable to have salmon and sardines in the diet.

There are many products that contain magnesium.

Nuts and seeds

To normalize the functioning of the body, it is necessary to eat the following foods containing magnesium:

• sesame seeds (seeds);
• cashew nuts;
• nuts (cedar.);
• almond;
• hazelnut;
• peanut.

Legumes and cereals

A fairly large amount of magnesium is found in wheat sprouts and bran. Also, you must include in your diet:

• buckwheat groats;
• barley grits;
• oat groats;
• millet groats;
• peas (green);
• beans;
• lentils.

Greens and vegetables

Greens are very rich in magnesium. This trace element is contained in a specific pigment - chlorophyll, which has a green tint.

Magnesium in its composition, have products such as:

• dill;
• parsley;
• spinach;
• garlic;
• carrot;
• arugula.

Seafood

Magnesium is rich in:

• squid;
• shrimp;
• flounder;
• halibut.

Dried fruits and fruits

A large amount of magnesium is found in:

• dates;
• persimmon;
• bananas;
• raisins;
• prunes.

Despite the fact that the level of calcium in dark green vegetables is quite high, its absorption is difficult due to the fault of oxalic acid.

Product	Amount of substance (mg)	% of the daily value
Lemonade (powder)	3 098	310
Spices (basil, sush.)	2 240	224
Tofu	2 134	213
Savory, ground	2 132	213
Whey (milk dry)	2 054	205
Marjoram, oregano (dry)	1 990	199
Agar agar	1 920	192
Thyme, thyme (dry)	1890	189
Ground sage	1 652	165
Smelt (dry)	1 600	160
Spices (oregano, sush.)	1 597	160
Dill	1 516	152
Pudding (chocolate)	1 512	152
Spices (mint, dry)	1 488	149
Sesame	1 474	147
Cocoa (powder low cal. Mix)	1 440	144
Spices (poppy seeds)	1 438	144
Chocolate cocktail. (low cal.)	1 412	141%
Drink (orange low cal.)	1 378	138
Parmesan	1 376	138
Spices (chervil, sush.)	1 346	135
Spices (rosemary, sush.)	1 280	128
The milk is skimmed. (dry)	1 257	126
Spices (cilantro leaves, dry)	1 246	125
Spices (fennel)	1 196	120
Pasta pasta	1 184	118
Milk (low fat)	1 155	116
Children's. food (porridge-oatmeal)	1 154	115
Mexican cheese (with filling)	1 146	115
Spices (parsley, sush.)	1 140	114
Spices (tarragon, sush.)	1 139	114
Drink (fruit aroma.)	1 105	111
Cheese (emmental.)	1 100	110
Cheese (Swiss Gruyere)	1 011	101
Spices (cinnamon, hammer.)	1 002	100
Cheese (poshekhon, tv.)	1 000	100
Cheese (lithuanian half)	1 000	100
Cheese (hard coal)	1 000	100
Cheese (dutch bar)	1 000	100
Milk (dry whole canned milk)	1 000	100
Cheese (cheddar, hard)	1 000	100
Sesame (seeds, roasted, whole)	989	99
Tofu	961	96
Cheese (Swiss)	961	96
Mozzarella cheese)	961	96
Cheese (Swiss low fat)	961	96
Sesame	960	96
Cheese (Soviet hard.)	950	95
Spices (cumin seeds)	931	93

Product	Amount of substance (mg.)	% of the daily value
Bran	781	195
Agar-agar (dry)	770	193
Seeds (partially defatted poppy seeds)	760	190
Basil, sushi	711	178
Cocoaovella	701	175
Spices (cilantro leaves, dry)	694	174
Chives	640	160
Spices (dry mint)	602	151
Pumpkin (seed dried)	592	148
Pumpkin (seed fried with added salt)	550	138
Pumpkin (seed fried without added salt)	550	138
Seeds (sesame)	540	135
Cocoa powder	519	130
Watermelon seeds (dried)	515	129
Cocoa powder (unsweetened)	499	125
Almonds (kernel, fried.)	498	125
Mustard (powder)	453	113
Spices (green dill, sushi)	451	113
Millet (bran)	448	112
Poppy	442	111
Spices (celery)	440	110
Cotton (seeds, toasted.)	440	110
Soy flour	429	107
Spices (sage, ground)	428	107
Spices (parsley dry)	400	100
	392	98
Fennel (seeds, special)	385	96
Walnut	198	50
Quinoa (without heat treatment)	197	49
Celery (dry)	196	49
Apricot (seeds)	196	49
Algae (sea)	195	49
Tomatoes (dry)	194	49
Spices (turmeric, hammer.)	193	48
Beans (raw seeds)	192	48
Peanut butter	191	48
Spices (fenugreek, seeds)	191	48
Beans (golden)	189	47
Beans (large northern)	189	47
Pepper (sweet, frozen.)	188	47
Peanuts (raw)	188	47
Beans (red)	188	47
Beans (French)	188	47
Irish moss (raw seaweed)	144	36
Spaghetti	143	36
Rice (brown)	143	36
Pasta (whole millet dry)	143	36
Caviar (pink salmon)	141	35

In addition to eating foods rich in magnesium and calcium, you need to pay attention to preventive measures.