How much is the calcium needed by the body? From which food resources can we supply this specified amount? The bones are constantly regenerating every day and calcium moves inside and outside. In children and adolescents, the body makes the new bone faster than the decomposition of the old bone, so the entire bone mass increases. This process continues until about age 2.
In older adults, especially in women who have abandoned menopause, the bone is decomposed more rapidly. If calcium is very low, it can lead to osteoporosis. Therefore, we need to be careful about the amount of calcium we need and try to provide it with appropriate nutritional sources. In this article, we first determine the amount of calcium needed on the daily basis and then introduce the best calcium sources.
How much calcium does our body need? How much is the calcium needed by the body?
The amount of calcium required for healthy bones and teeth varies depending on the age of people. The World Health Organization recommends these levels of daily consumption for adults. (Daily use Calcium For adults, it can be a little less.)
| Teenagers | 1 mg |
| Adults 1 to 2 years | 1 mg |
| Adult men from 1 to 5 years | 1000 mg |
| Adult women from 1 to 5 years | 1200 mg |
| Adults 5 years and older | 1 mg |
| Pregnant and lactating mothers | 1000 mg |
Calcium required athletes and bodybuilders
Some studies warn that the calcium needed by bodybuilders and people who exercise a lot 1 to 2 It is mg per day. With this amount of calcium, there will be no problem with athletes’ bone density.
During severe training, large amounts of calcium are lost through sweating. So we recommend that you be careful:
- Get more than 1 mg of calcium per day;
- Eat more calcium per day for each caffeine drink such as Coca -Cola or any cup of coffee.
Exercise makes it easier to move and improve your stability and balance. So doing exercise and regular exercise prevents your bones from falling and breaking your bones and ultimately watching your bones and health.
Why should we get the calcium we need?
Getting enough calcium can help your body in different ways, especially by maintaining bone health and strength. As we said, 5% of calcium is stored in our bone. In this section we will introduce the most prominent benefits of this material. Also remember that regular exercise and calcium sufficiently have the most impact on the health and strength of your bones.
1. Help to strengthen and regenerate bone
Your body is constantly decomposing and rebuilding bone and you need calcium to help bone regeneration. It also helps your body maximize bone strength and strength, which is also known as the peak of bone mass.
Although your genes first determine your bone mass, calcium can also be an effective factor. Most people do not reach the peak of bone mass by the age of 2 to 5 years. From the age of 2 to 5, the bone density remains constant and usually begins after the age of 2.5 bone decomposition process.
A proper diet can help your bone mass achieve its potential, and can also delay bone decomposition due to age.
2. Help other body chemical processes
This mineral plays an important role in other body functions. It is necessary for the chemical processes that cells use to perform a variety of actions in the body, such as releaseing the essential enzymes for digestion and empowering muscles, including the heart muscle, for contraction.
Food sources containing calcium
The best way to get Calcium is to get it from natural resources in the diet. Food sources are more and better than supplements. Foods rich in this substance contain other important nutrients that your body needs, such as protein, iron, vitamin A, vitamin D and vitamin C. In the following table, we provide some of the best food sources to provide the body with calcium.
| Food | Consumption size | The amount of calcium (mg) |
|---|---|---|
| Spinach | Half a cup | 1 |
| Low -fat yogurt | 1 gram | 1 |
| Orange juice | One cup | 1 |
| Cheddar cheese | 2 grams | 1 |
| Lean milk | One cup | 1 |
| Tofu enriched with calcium | Half a cup | 1 |
| Salmon fish | 2 grams | 1 |
| Sriil or cereal | One cup | 1 |
| Almonds | A quarter cup | 1 |
| Cabbage | One cup | 1 |
| Sardin fish | Two fish | 1 |
| Chia Sid | One tablespoon | 1 |
| Chickpea beans | One and a half cups | 1 |
| Apples with skin | An average number | 1 |
| Broccoli | A fate | 1 |
Calcium supplements
The best way to absorb the calcium needed in the body is the foods we eat and the drinks we drink. For most healthy patients and people, it is important to have a balanced and nutritious diet rather than relying on supplements.
Those who can’t get enough calcium daily from food and drinks are likely to be supplemented. The following people may have trouble getting enough Calcium through their diet:
- People who are allergic to lactose;
- Those who have a problem with gastrointestinal problems;
- People who follow the vegan diet or consume large amounts of protein and sodium.
What kind of calcium supplement to take?
The amount of calcium that the body absorbs from supplements depends on the form, dissolution and amount of calcium consumed. The two common products of this substance are calcium carbonate and calcium citrate.
Calcium carbonate supplements are better dissolved in an acidic environment, so they should be taken with food. Calcium Citrate supplements can be taken at any time; Because they do not need acid to dissolve. For this reason, people who may have trouble absorbing medications can use citrate instead of carbonate.
Therefore, those who take gastric acid reduction drugs (such as prescription drugs and heartburn). Also, those who have undergone intestinal surgery, or perhaps even people over the age of 5, should use Calcium Citrate instead of Calcium Carbon to avoid any complications.
The higher the dose of this substance, the less absorbed. For maximum calcium absorption needed by the body, more than 1 mg should be taken in one dose. If you need more than 2 mg as a supplement, take the doses at least four hours.
Is calcium tablet fat?
It can be said that this mineral has no effect on weight and increases and decreases. If you are lean or obese and have a calcium deficiency, (if your doctor is prescribed) be sure to eat it and protect yourself from the dangers of Calcium deficiency.
Studies also show us that receiving calcium supplements in obesity people who have poverty lead to their successful and faster weight loss; Because their physical needs are met and the body can perform better.
So Calcium supplement is a leanness? No. Taking this supplement does not affect your leanness; Rather, it is an effect on weight loss when you are deficient in this substance and will not lean on your own.
Final speech
Calcium is a mineral that makes your bone and teeth hard, and calcium is also involved in other chemical processes in the body. The body requires a certain amount of calcium on a daily basis; This value varies depending on everyone’s age and conditions. In this article we have identified the amount of calcium needed in different ages and conditions and introduced the best food sources for calcium.
Source: My.ClevelandClinic – Verywellhealth
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