Did you know that over 1 kg of the weight of our bones is composed of calcium? And that 99% is in the teeth and bones? 1%, more precisely 10-12 g, is in the body, in the bloodstream and in body fluids.
A normal amount of calcium in the blood is necessary to prevent cancer and cardiovascular diseases. When calcium in the blood decreases, the body takes the necessary amount from the most important store: bones and teeth.
What foods do we get it from?
The bone system and teeth can be protected by a balanced diet, which includes foods rich in calcium: cereals, fruits, especially apples, pears and melons, green vegetables and dairy products.
Milk, cheese and yogurt are important sources of calcium. Eating salmon and sardines (including the bones) regulates the level of calcium in the body. Clams, oysters, shrimps are also sources of calcium.
Also, green cabbage, turnip leaves, broccoli, soybeans and soy products, such as tofu cheese.
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How much is 1,500 mg?
The daily dose of calcium is 1,000-1,500 mg for men, but also for women. After the age of 65, it is recommended to maintain the daily calcium dose of 1,500 mg.
That is, 4 glasses of 250 ml of milk (1,250 mg of calcium) and 100 g of tofu cheese (350 mg). Or you can get your daily calcium requirement by consuming 100 g of blue cheese (925 mg), 200 g of kidney beans (360 mg) and one egg yolk (150 mg).
Another combination that provides you with the recommended dose of calcium is: 100 g of almonds (291 mg), 100 g of telemea (390 mg), 400 g of yogurt (484 mg) and 100 g of canned carp (360 mg). Likewise, by consuming 100 g of blue cheese (925 mg) and two glasses of 250 ml of milk (625 mg) per day, you reach the recommended dose of 1,500 mg of calcium.
Likewise, if you eat 100 g of hazelnuts (240 mg), 200 g of tofu (700 mg), 250 g of spinach (250 mg) and two egg yolks (300 mg).
Supplements or dairy?
A 500 mg tablet of calcium citrate provides 200 mg of calcium (ie 20% of the recommended daily dose).
However, supplements can increase the formation of kidney stones. On the other hand, yogurt, in addition to calcium, also contains vitamin D3, necessary for its absorption.