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Calcium deficiency, or calcium in a non-dairy diet

Calcium deficiency, or calcium in a non-dairy diet

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For healthy bone growth, your child's body needs calcium, vitamins and other micronutrients. Unfortunately, in the case of a non-dairy diet, which is usually used because of intolerance, there is often a problem with a shortage of this important ingredient. A deficiency of calcium results not only in the fragility and fragility of bones, but also in irregularities in the course of many biochemical processes. So how to ensure an adequate calcium supply? What are the most important sources of calcium?

When the body doesn't get enough calcium. Calcium deficiency is dangerous

If the body, regardless of whether we are talking about a child or an adult, does not receive the right amount of calcium with food, it reaches for the reserves accumulated in the bones. In this way, calcium is released into the blood so that important biochemical processes can be carried out. Unfortunately, this results in weakening of the bones which, without calcium, become more fragile and prone to fracture.

Is milk the best source of calcium?

Research carried out as part of the so-called "Chinese project" by Professor Cambell gave very interesting results. They showed that in the Chinese province, where animal protein is rarely eaten, it accounts for only 10% of the protein consumed, bone fractures occur 5 times less often than in the United States, where the consumption of milk and dairy products is much higher.

Scientists believe that this is an important argument that the absorption of calcium from dairy products is not as good as we think. A valuable source of calcium are also plants in which this ingredient occurs in combination with vitamins (A, C) and other microelements that increase calcium absorption.

The best sources of calcium

What products, therefore, provide calcium that is well absorbed and strengthens bones? Contrary to appearances, these are not always milk derivatives. A good source of lime are:

  • sesame (100 grams of sesame contains 975 mg calcium)
  • almonds (100 grams of almonds contains 239 mg calcium)
  • amaranth (100 grams of amaranth contains 222 mg calcium)
  • parsley (in 100 grams 193 mg calcium)
  • hazelnuts (in 100 grams 186 mg calcium)
  • kale (157 mg calcium)
  • legumes (white beans - 163 mg, peas)
  • walnuts (99 mg calcium)
  • white cabbage (100 grams of cabbage contains 67 mg of calcium)

What are the symptoms of calcium deficiency?

The following calcium deficiency symptoms can occur individually or collectively. Whether they appear depends on the level of element deficiency in the body. The most common are:

  • fatigue
  • muscle and joint pain
  • bone fractures
  • weak condition of hair, skin and nails,
  • tingling and numbness of the limbs
  • nosebleeds
  • rapid bruising

What else is worth remembering?

A calcium deficiency should make us look at whether or not we are struggling with other deficiencies. Lack of vitamin D can be a problem. Solar vitamin is necessary for calcium to be absorbed. Unfortunately, a deficiency of vitamin D is common, it is conducive to being indoors, without access to sunlight.

A calcium deficiency can also be caused magnesium deficiency. Lack of magnesium hinders calcium absorption. We find it in seeds, nuts, buckwheat, millet, beans and peas.

Calcium absorption also favors vitamin C.

It is very important that the diet was varied, God was in various ingredients and products. Only then can you count on the fact that your body receives everything it really needs.