Calcium in food

Vitamin D is needed for absorption

Foods rich in Calcium:

• Milk: Whole UHT (124 mg), Semi UHT (125 mg), Skim UHT (121 mg), Whole pasteurized (120 mg).
• Yoghurt: natural sweetened skimmed yoghurt (149 mg), flavoured skimmed yoghurt (148 mg), natural skimmed yoghurt (133 mg), natural organic fermented milk (141 mg), natural flavoured liquid yoghurt (115 mg), flavoured liquid yoghurt (107 mg).
• Cheeses: Parmesan cheese (1275 mg), Emental cheese (1185 mg), Gruyere cheese (880 mg), Cured Manchego cheese (848 mg), Edam cheese (748 mg), Chedar cheese (740 mg), Cottage cheese (591 mg), Fresh goat cheese (543 mg), Castilian cheese (626 mg), Brie cheese (395 mg), Blue cheese (3 Dairy products): Curd (178 mg), Vanilla custard and flan (133 mg), Rice pudding (109 mg).
• Fish and molluscs: sardines in oil in a can (314 mg), anchovies in oil in a can (273 mg), octopus (144 mg), sardines (43 mg), clams, cockles, chirlas (120 -142 mg).
• Fruits: almonds (254 mg), hazelnuts (192 mg), dried figs (180), sesame (150 mg), pistachios (136mg), dates and raisins (70mg).
• Vegetables: raw spinach (104 mg), boiled broccoli (76 mg), raw broccoli (93), cabbage/mush (43mg), cauliflower.
  Pulses: beans (128mg), chickpeas (145 mg), lentils (56mg).
• Egg: (51 mg).

(Values over 100gr of food)

How his deficit manifests itself:

In the blood test: high PTH (Ca normal).
On a physical level: It usually does not produce symptoms. In the medium term, accelerated bone degeneration and other metabolic disorders.

It impairs the absorption of Calcium:

High sodium and protein intakes (hyperproteic diets) favour the loss of Calcium in urine. The presence of oxalates can decrease the absorption of Calcium (spinach, beet, peanuts and cocoa products).

Promotes the absorption of Calcium:

Vitamin D promotes the uptake of calcium in the intestinal villi and stimulates the synthesis of a calcium-binding protein (calbidine).

Other considerations:

Dietary calcium is essential for the formation and maintenance of bone tissue. An adequate supply maintains calcium reserves avoiding osteo-articular problems and osteoporosis, and also prevents kidney stones, colon cancer, high blood pressure, dental weakening, hair loss, fragile nails …. Calcium requirements vary depending on people’s age, as well as their genetic and environmental factors.
They should not be taken without medical supervision natural dietary supplements based on Calcium, because they can kidney stones, high blood pressure …