Russia (bbabo.net), - Hard cheeses are deservedly considered leaders in calcium content among products. Of all the varieties, the absolute champion in terms of the amount of this element necessary for health is Parmesan cheese. 100 grams contains 1300 milligrams of calcium - this is more than the daily requirement.
As for other varieties, as reported by the Office of Rospotrebnadzor for the Orenburg region, a 100-gram piece of Russian, Dutch and Poshekhonsky, as well as Swiss cheeses contains 1,000 milligrams of calcium, 24-26 grams of protein and 0.8-1 micrograms of vitamin D. Thus Thus, having absorbed 100 grams of cheese, the body will completely close the daily need for dietary calcium and receive a tenth of the daily requirement of vitamin D.
Sesame seeds (780 milligrams of calcium per 100 grams), sardines (380 milligrams) and legumes (240 milligrams in soy, 194 in beans and chickpeas) occupy the second, third and fourth place in the ranking of products for the content of this valuable mineral, respectively.
But cottage cheese and dairy products, which are also considered to be the main sources of calcium in the diet, occupy only the fifth line. In 100 grams of milk, cottage cheese and kefir, the calcium content is the same - 120 milligrams. But calcium from milk is well absorbed due to lactose, and protein has the highest absorption coefficient - 1.0.
Recall that according to the norms of Rospotrebnadzor, the daily intake of calcium for an adult is 1000 milligrams. For people over 60, that figure is higher at 1,200 milligrams per day. It should be borne in mind that other nutrients are necessary for the absorption of calcium: protein and vitamin D. Without them, a person may suffer from a calcium deficiency, even if he consumes it according to the norms.
Calcium is essential for bone health, and getting enough of it helps reduce the risk of fractures and osteoporosis. In addition, it is involved in the contraction and relaxation of blood vessels, as well as in the processes of muscle contraction, the transmission of nerve impulses and the secretion of hormones.
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