2023-06-26 14:28:15
A healthy adult should consume about 1 to 1.5 grams of calcium per day. In growing adolescents and pregnant women who have to cover the calcium requirement of the unborn child through their diet, the requirement increases to up to 2 grams per day. Dairy products of all kinds contain a particularly large amount of calcium: cheese, milk, quark and yoghurt should therefore not be missing from any balanced nutrition plan. Brittle nails, dull hair and tiredness can be a sign of Calciummangel be. In the worst case, an acute deficiency can even occur
Osteoporosis, a disease also known as bone loss, in which a lack of calcium causes bones to become brittle and porous. If one or more of these symptoms occur, you should make sure to rebalance your calcium requirements by taking appropriate foods or calcium supplements. When taking medical preparations, it should be noted that they should be taken into the body after eating, as they are up to 40 percent better absorbed by the body at this point. Also make sure that you always drink enough liquid and spread a high calcium intake over several small portions a day; This is the best way to prevent a calcium deficiency. However, it is essential to avoid too high a dosage, since an excess of calcium can quickly develop, which in turn can lead to digestive problems, fatigue or even to depressions can lead. In addition, too much calcium in the blood is harmful to the kidneys and can promote the formation of kidney stones.
The best foods against calcium deficiency
In addition to dairy products, green vegetables such as broccoli, fennel or Spinach, herbs, nuts and many types of berries – including raspberries, blackberries and currants. In addition, eggs, fish, oatmeal and, of course, mineral water with a high calcium content should not be missing in a calcium-rich diet. With 1020 milligrams per 100 grams, Emmentaler has a particularly high content. You can also counteract a calcium deficiency by adding a little skimmed milk powder to sauces or soups.
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