Calcium is an essential mineral for the development of bones and joints and helps the body stay healthy. Children with calcium deficiency will be slow to grow, short, have motor dysfunction, cannot concentrate… Therefore, calcium supplements should be given to children right from the womb and throughout the development process. In addition to milk, foods and fruits are also the first safe choices.
For strong bones and good growth, the body needs an adequate amount of calcium. The simplest source of calcium is from food. However, not everyone knows which foods are rich in calcium. The following article will introduce the top 15 calcium-rich foods, giving you more suggestions to supplement calcium, help protect bone health and support maximum height growth.
What is calcium?
Calcium is a mineral that plays an important role in the human body, accounting for about 1.5-2% of body weight. 99% of calcium content exists in bones, teeth, nails, only 1% in blood. This mineral participates in the formation of bone cells, shapes and strengthens bones and teeth, prevents osteoporosis, rickets and determines a part of human height development. In addition, calcium is also involved in maintaining muscle activity, regulating blood circulation, and signaling to nerve cells.
If we don’t supplement with the necessary amount of Calcium, we are at risk of bone and joint diseases, limited height. For children, calcium deficiency will cause rickets, growth retardation, malnutrition, short stature, tooth decay and uneven color.
Adults, if calcium deficiency, will cause bone density to decrease, increase the risk of osteoporosis, bones that are easy to break but take a long time to heal, are prone to bone and joint diseases such as: degenerative back spondylosis, cervical spondylosis , lumbar, joint pain, herniated disc….
Elderly people with calcium deficiency are also extremely dangerous, at risk of neurasthenia, insomnia, lethargy…
Calcium deficiency in any age group causes extremely harmful consequences. Therefore, providing enough Calcium is extremely important to both protect health and support maximum height growth. In addition, we need to know the amount of calcium needed at each stage to have a suitable supplement plan, to avoid the case of too much calcium, which puts pressure on the excretory system and adversely affects health. strong.
Amount of calcium needed by the body
Depending on gender, age, health status, the amount of calcium needed to supplement will be different . According to the recommendations of the American Institute of Medicine, the amount of calcium needed by the body in each group of subjects is as follows:
Children 0-6 months: 210mg
Children 7-12 months: 270mg
Children 1-3 years old: 500mg
Children 4-8 years old: 800mg
Children from 9-18 years old: 1,300mg
People 19-50 years old: 1,000mg
People over 51 years old: 1,200mg
Calcium rich foods
In nature, there are many foods that contain high levels of calcium . This is an effective and safe source of calcium for our health that we cannot ignore.
As a fish with a lot of bones, many people are afraid, but sardines are really good for health and height growth thanks to their rich calcium and vitamin D content. In addition, in this type of fish, there are many other nutrients such as: fat, potassium, fiber, vitamin A, vitamin B12, vitamin B6, iron, magnesium …
In 100g of salmon, there are about 10mg of calcium and many vitamins: A, D, B12, C, B6, iron and magnesium, which are very good for bones and natural height growth. In addition, this fish is also high in omega 3, which is good for the brain and nervous system.
In 100g of shrimp, there are 1,120 mg of calcium, exceeding the threshold of calcium required by the body in 1 day of an adult. Therefore, if you realize that your body is showing signs of calcium deficiency, copper shrimp is the perfect choice to quickly make up for the lack of calcium. However, you should not eat too much shrimp at one time, it will have a negative effect on health.
This is a fairly popular food in the river countryside, which is loved by many people. Eating 100g of fresh rice straw will provide the body with 3,520 mg of calcium and many other important nutrients. This kind of “superfood” can process many attractive dishes such as: rim rim with guise leaves, jute vegetable soup cooked with rice straw, rice straw with taro, rice vermicelli…
If we eat about 9-10 oysters and clams, we have added 33mg of calcium to the body, equivalent to about 3.3% of the daily requirement of calcium. In addition, clams are also high in protein and low in fat, so they are very beneficial for health.
Broccoli has a high calcium content, in addition to being rich in vitamins. In particular, this food also contains active ingredients that have the ability to prevent the growth of cancer cells. Some studies have proven that eating broccoli regularly reduces the risk of prostate cancer by 41% compared to those who eat little or no.
In 1 sweet potato contains about 68mg of calcium, equivalent to 7% of the body’s calcium needs. In addition, there is also Potassium, Vitamin C, which is very good for health. Therefore, eating a lot of sweet potatoes is also an effective calcium supplement for health.
Oranges are not only rich in Vitamin C but also rich in Calcium. One orange will provide the body with 74mg of calcium, more than 7% of calcium needs per day. You can use orange juice to drink or eat directly to supplement calcium for the body.
Eating 22 almonds has added up to 76mg of Calcium for the body. In addition, in this type of seed with a small appearance, it also contains many nutrients such as: Protein, fiber, unsaturated fat, capable of reducing bad cholesterol, maintaining the best health.
This is a familiar food to many Vietnamese housewives, and is considered by experts to be a “super nutritious” vegetable that is very good for health. Amaranth provides many minerals: Manganese, magnesium, phosphorus, iron… Especially, in about 264g amaranth provides up to 116mg of Calcium, equivalent to about 12% of daily calcium needs.
One cup of pumpkin helps to add about 84mg of calcium to the body. In addition, this food is also high in potassium and carotenoids, which help prevent cardiovascular disease, asthma, arthritis and improve eyesight. You can use pumpkin to cook soup, make tea, make smoothies, make cakes, etc.
This type of food contains an extremely large amount of calcium, every 250mg of seaweed provides the body with 34mg, equivalent to 13% of calcium needs / day. In addition, it is also high in fiber, iodine is very good for thyroid health and vision.
When we eat 1 tablespoon of sesame seeds, we have added 87.8mg of calcium, equivalent to half a cup of milk. In real life, sesame is considered an additive to make the dish more delicious and attractive, but it is rarely noticed. However, it is actually very nutritious and good for health.
Tofu is made from soybeans, each cup of tofu contains nearly 100mg of calcium. It is also rich in protein, fat and vitamins. Regularly eating tofu can prevent cardiovascular diseases, cancer, strengthen bones and joints.
In a jar of yogurt will provide the body with 110mg of Calcium and many other important nutrients. Many people love and prioritize eating yogurt every day to supplement calcium because it does not need to be processed, the taste is delicious and attractive. Currently, yogurt has many flavors: aloe vera, blueberry, red pomegranate… you can change it often so you don’t get bored.
Despite the fact that there are quite a few calcium-rich foods that exist in nature, the busy modern life makes many people not have enough time to prepare dishes to supplement enough calcium for the body. To prevent calcium deficiency, which adversely affects the growth of height and health, you can choose calcium-containing functional foods to meet your daily calcium needs. This is an extremely convenient solution to supplement calcium and other important nutrients, effectively protect bone health and support maximum height growth.
Modern medicine has successfully researched and created nano Calcium with super small size, extremely flexible, good solubility and rapid penetration through the intestinal membrane, thus maximally absorbed from the intestine into the blood, no Accumulation puts pressure on the liver and kidneys.
Many height-increasing functional foods now use nano Calcium instead of regular Calcium to both provide the necessary calcium content and help calcium reach bones faster, minimizing unwanted side effects. in the process of supplementing calcium for the body. Therefore, if there is a need to supplement Calcium, improve height, you should give priority to choosing products containing Nano Calcium. In particular, it is necessary to carefully study the product information before buying, only trusting the products of big, reputable brands with sufficient quality certificates and circulation permits from the authorities. performance as well as positive feedback from many consumers.
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