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Calcium Suppliers: With These Foods you Strengthen Your Bones

Calcium is the most important building block for healthy bones. But you don’t have to take calcium tablets straight away to meet your needs.

Why the combination of calcium and vitamin D is crucial

Vitamin D is mainly absorbed from the sun through the skin and only a little through food. But that’s less of a problem, especially for older people. “Vitamin D3 tablets are suitable here,” reports the umbrella organization for osteology.

Good sources of calcium include dairy products such as milk, cheese and so on. If you have a lactose intolerance, you can alternatively use water containing calcium. If the mineral water contains at least 150 milligrams of calcium per liter, it may be labeled “calcium-containing”.

But some vegetables such as spinach, kale or broccoli are also rich in calcium. It should be noted that you should not boil the vegetables but steam or stew them. When cooking, the calcium would settle out in the cooking water. In addition, the calcium storage can also be well filled with legumes and nuts.

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Calcium Ensures Strong Bones and Teeth

Calcium – we need it for our bones and teeth, everyone knows that. It’s in milk and dairy products, but how do vegans actually meet their calcium needs?

An adult has about a kilo of it “built into” their bones and teeth! Growing children and adolescents in particular should ensure they have sufficient calcium intake. No problem, one would think, since calcium is the fifth most common element in the earth’s crust!

functions of calcium

Calcium strengthens and builds bones and teeth, that much is clear. But the mineral is also indispensable for blood clotting and other functions:

It stabilizes the cell walls
is involved in the transmission of stimuli from nerves and muscle cells,
participates in the digestion of carbohydrates,
is needed to form some hormones and
activates enzymes.
In addition, calcium plays a key role in successfully and constantly regulating the pH value of the body, which is why “overacidification”, which nutritionists blame for countless diseases, does not exist in this sense.

What happens with a calcium deficiency?

If the body does not get enough calcium from the diet, the body overexploits itself in order to maintain all bodily functions: Calcium is released from bones and teeth.

Hence the popular saying “One tooth per child”, according to which mothers lose at least one tooth with every birth because their strength decreases with a low-calcium diet during pregnancy. The bones, from which calcium is released in the event of a calcium deficiency, soften. This condition is called osteomalacia in adults and rickets in children.

Calcium overdose side effects

If you don’t swallow any dietary supplements, you don’t have to worry about overdosing, because it’s not possible to take in too much of the mineral with your diet. Anyone who regularly swallows effervescent tablets or pills with calcium can disrupt their kidney function and form urinary stones.

There are studies that indicate that excessive intake without indication in healthy people leads to higher mortality, for example from prostate cancer or heart attacks. The EFSA (European Food Safety Authority) has therefore set a maximum daily limit of 2500 milligrams.

Daily requirement of calcium

Adolescents between the ages of ten and 19 have the highest calcium requirement. The German Society for Nutrition (DGE) recommends a daily intake of 1200 milligrams, adults should take in 1000 milligrams per day with their diet.

But calcium alone is of relatively little use to the body, it needs the “installation helper” vitamin D, which is essential for calcium metabolism. Your body can produce vitamin D itself from sunlight, only a maximum of 20 percent of it is ingested through food. Stay-at-home pets should also seek advice from their doctor regarding their calcium balance and vitamin D.

To prevent osteoporosis, a stable skeleton should be ensured from a young age, and an optimal supply of calcium is particularly important for this. Even those who already suffer from osteoporosis should not take in more than the 2500 milligrams per day recommended by the EFSA in view of possible further health risks – as the total amount of calcium ingested through food and dietary supplements.

What foods contain calcium?

The daily glass of milk at breakfast in our childhood served to make us “big and strong.” In fact, dairy products are one of the best sources of calcium.

Anyone who does not consume dairy products because there are arguments against milk can also meet their calcium requirements vegan. Some types of vegetables and nuts contain a relatively large amount of calcium.

When calculating the daily intake of calcium, it must not be assumed that the total amount of calcium contained in the food is actually utilized by the body. This depends on many factors, such as vitamin D and the combination of foods.

Oxalic acid from various types of vegetables inhibits calcium absorption, coffee, alcohol, salt and protein promote calcium excretion. It is important not to take in the entire daily requirement of calcium in one portion, because the body cannot use it. Because calcium intake depends on so many factors, it is difficult to give specific recommendations for consumption.

You can use the following information as a guide:
Dairy products offer a lot of calcium, the more concentrated the milk in it, the more.
Hard cheese such as Parmesan can contain around 1200 milligrams per 100 grams, up to 10 times the amount of calcium as the same amount of milk.
Among the vegetables, kale, broccoli, fennel and Chinese cabbage are the frontrunners with up to 250 milligrams in 100 grams.
With nuts and seeds, it is quickly possible to absorb a lot of the mineral if you choose the following varieties: poppy seeds (2500mg/100g), sesame (800mg/100g) and almonds and hazelnuts (200-250mg/100g).
Wholemeal bread also contributes to the supply with 50 grams per 100 grams.

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“Oat Milk”: Nutritious Milk Substitute or Calorie Bomb Without Calcium?

Vegan, lactose-free, more nutritious than soy and rice milk: at first glance, “oat milk” seems to be the best milk substitute. But how healthy is an oat drink really?

The times when oats were only for horses and only landed on our plates as porridge or oat flakes in muesli are long gone. The nutrient-rich power grain is becoming more and more popular, as it contains significantly more minerals and fats than wheat or rye, for example.

Thanks to the high-fat grains, oats can also be processed into a tasty milk alternative for people with lactose intolerance, milk protein intolerance or vegan diets. The nutritious oat milk scores with a number of advantages over soy or rice milk and has become increasingly established in recent years.

“Oat milk” – what is that anyway?

Strictly speaking, according to EU legislation, the term “oat milk” should not be used at all, as the term “milk” is reserved for animal milk from cows, sheep, goats or horses. The milk substitute is therefore commercially available under fancy names, as an oat drink or oat drink. In this article we use the term as it is used by the normal consumer.

Oat milk is basically just made from oatmeal and water. The flakes are soaked in water and mashed. After a short fermentation phase, the oatmeal is filtered – the resulting liquid is the oat milk. During industrial processing, additives such as calcium or stabilizers are then added and the product is preserved by ultra-high heating.

What are the nutritional values ​​of oat milk?

Oats are a real power grain that contains many essential amino acids, minerals such as potassium or magnesium and fiber. However, many of these substances are lost during processing. Oat milk therefore no longer has a particularly high nutrient content, but it does impress with the beta-glucans, a special type of sugar that helps regulate digestion.

How healthy is the oat drink?

Oat milk contains no lactose, no milk protein and no components of soy, but a relatively large amount of fiber, which makes you comparatively full. For anyone who suffers from an intolerance or even allergy to one of these substances, oat milk is a good milk substitute that is not unhealthy. In addition, the grain milk is free of cholesterol and thus helps to lower the cholesterol level.

However, the grain milk made from oats contains gluten – the oat drink is therefore not suitable for celiac disease patients or people who want or need to eat gluten-free. Pure oat milk without additives is usually well tolerated by babies and toddlers and can even help to regulate digestion.

Since the oat drink does not contain any calcium, however, it makes no sense to exclusively feed it, especially for growing children. In addition, industrially produced oat milk often contains a lot of sugar, emulsifiers and other additives that quickly make the milk substitute unhealthy.

Recipe: Homemade oat drink

If you want to be sure that the oat milk does not contain any unnecessary additives, you can make it yourself quickly and easily. You only need:
80 g organic oat flakes (fine)
1 liter of water
and 1 pinch of salt
And this is how easy it is:
Boil water, let the flakes swell in it, then puree.
The oatmeal is then filtered through cotton cloth, allowing the oat milk to drip into a bowl, leaving the solids in the cloth.
Wring out the cotton cloth well so that no liquid is lost.
The finished oat milk can be stored in sealed containers in the refrigerator for about three days.

Oat drinks: milk substitute with calories

At only around two percent, oat milk contains significantly less fat than whole cow’s milk. But the milk substitute made from cereals is still a real source of energy: The starch contained in the grains is also retained in the oat drink, which – depending on the product – accounts for 40 to 60 kilocalories per 100 milliliters.

The heating and fermentation process also breaks down the slowly digestible starch of the oats into easily digestible sugars, making the grain milk a real calorie trap. For comparison: 100 ml of cola contains 42 kcal – so oat milk is just as unsuitable as a thirst quencher as the sweet soft drink. However, whole milk has even more calories: around 65 kcal per 100 ml.

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Calcium Sulfate (E 516): What You Need to Know About The Additive

Calcium sulphate is a versatile additive in food, in the construction industry and in medicine. We explain to you what it can do and whether it is dangerous to your health.

Calcium sulfate (E 516) is a chemical compound of calcium and sulfur (CaSO4) that is used as an additive in the food industry, among other things. Calcium sulfate is a natural component of food that is added to other foods.

Calcium sulphate is necessary to make gypsum. Calcium sulphate is therefore also an important substance in the construction industry.

There is not a large production of calcium sulphate, as the substance is a by-product in industry:

As a by-product in the production of tartaric acid (contained in grapes and in wine, also known as an additive under E 334)
In the production of citric acid (contained in various citrus fruits, known as E 330)
As a dihydrate (gypsum) in wastewater treatment processes (part of the “hardness” in calcareous, hard water)

Calcium sulphate (E516) and its uses

Uses in the food industry:
Baking mixes: Here, the calcium sulphate has the task of an acidity regulator, stabilizer and firming agent for the dough. It also promotes the proliferation of yeast cultures in bread.
Canned: Again, it acts as a firming agent for tomatoes, potatoes, carrots, beans, and peppers.
It is a carrier, for example for food coloring.
Tofu: Calcium sulfate is often used as a coagulant for tofu and makes it sliceable. Meanwhile, many manufacturers also use Epsom salt or Kombucha mushroom.
Dietary supplements: Some industrial foods – especially those for children – advertise as “extra calcium”. Since the body absorbs calcium sulfate very easily, many manufacturers add it to foods such as cornflakes. It’s a good source of calcium. Nevertheless, many of these industrial foods are not healthy because they contain a lot of sugar and other unhealthy additives.

Further use:
Building Materials Sector: Calcium sulphate is an important raw material in the construction industry as it becomes gypsum in its water crystalline form. Areas of application include the production and processing of tiles, plaster, plasterboard and stucco.
Drying agent in chemical laboratories: Since it is very inexpensive and versatile, it is used to dry organic solvents.
Medicine & Periodontology: Calcium sulphate has long been used in dentistry and jaw surgery to regenerate bone and tissue. With its help, sinus lifts can be carried out and dental implants inserted.

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Calcium Carbonate: Application, Effect and Special Features

Calcium carbonate is a natural substance that some people also take to prevent calcium deficiency. Here we explain how you can use calcium carbonate and what special features there are.

Calcium carbonate (also called lime, chemical formula CaCo3) is a salt of carbonic acid. It is a substance that is one of the most common on earth. Calcium carbonate is found, for example, in the mineral calcite and in our bones and teeth. Calcium carbonate is also found in large quantities in the shells of crabs, snails, mussels and corals. Calcium carbonate is often found mixed with other minerals: together with magnesium, for example, it is found in limestone.

Calcium carbonate is mined (from rock) and also made synthetically. The salt is insoluble in water, insensitive to light and extremely heat-resistant.

Calcium carbonate: application of the mineral

Calcium carbonate is often prescribed by doctors when a person has a calcium deficiency. Various diseases, such as osteoporosis or an underactive parathyroid gland, can indicate this. Calcium carbonate can increase the calcium level in the blood.

As capsules, powder or tablets, you should only take calcium carbonate according to the package insert – depending on the package information, it is best with food or between meals. Even if there is no maximum dose for calcium carbonate, the daily dose of 1200 milligrams of calcium recommended by the DGE should not be exceeded.

Calcium carbonate is mainly used in the construction industry in the production of cement and burnt lime. Calcium carbonate is also used in the paper industry and in agriculture to prevent soil acidification.

Effect of Calcium Carbonate

The nerves as well as all muscles and bones need calcium for their functionality. Calcium carbonate contains readily available calcium and is available as an inexpensive powder.
In the case of heartburn and indigestion, calcium carbonate can neutralize stomach acid, but it can also cause constipation. Products with calcium carbonate replace the formerly popular sodium hydrogen carbonate (soda), which, according to the DAZ, sometimes leads to severe flatulence.
In principle, calcium carbonate is considered harmless. However, depending on the amount ingested, hypersensitivity may occur.
In addition, kidney stones can form and there can be interactions or deviatingly strong or weak effects with medication, according to the package insert.

Calcium carbonate as an additive

Calcium carbonate can be added to foods during production and is then declared with the E number E170. It often has the function of a natural colorant or stabilizer. In winemaking, the substance can be used to regulate acidity. Calcium carbonate is also permitted for organic products, but not as a coloring agent. Basically, it is often found as an additive in the following foods:
chewing gum
grated / sliced ​​cheese
grape juice
deacidification of wine
baking mixes and baked goods
Isotonic drinks and sports nutrition
When treating drinking water, many municipal utilities use calcium carbonate to increase the degree of hardness of the water. Calcium carbonate is often used as a coloring agent in white wall paint and cosmetics.

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Foods Containing Calcium: This is How You Cover Your Needs

Calcium is an essential mineral. It must be ingested through food. You don’t necessarily need milk for this, because many plant foods also contain calcium. You can find out what these are here.

Calcium: That’s why it’s important and that’s how much of it we need

The vital mineral calcium, together with phosphorus, is the most important building material for our teeth and bones. According to the Association for Independent Health Advice (UGB), 99 percent of the calcium in the body is in these hard tissues, the rest in blood and other tissue. There are also other functions that calcium performs in the body:

stabilization of the cell walls
Participation in the transmission of stimuli from nerves and muscle cells
Participation in the digestion of carbohydrates
important for the formation of some hormones
enzyme activation
The UGB explains that we excrete an average of 300 milligrams of calcium every day through sweat, urine and stool. To make up for this loss, we need to get calcium from food.

Guide values ​​for calcium intake per day:

Infants: 220 mg to 330 mg depending on the exact age
Children: depending on the exact age 600 mg to 1200 mg
Adolescents: up to 19 years 1200 mg
Adults: 1000 mg
Pregnant and lactating women: 1000 mg
Adolescents in particular should therefore ensure that they have an adequate supply of calcium.

Dietary calcium intake

However, the absorption of calcium from food is not always optimal. According to the UGB, the body only absorbs around 20 to 40 percent of the calcium contained in a mixed diet. Some factors that influence intake are age, gender, hormonal balance or the composition of food.

For example, some plant compounds can inhibit the absorption of calcium from food. These include phytic and oxalic acid, which are found in rhubarb, spinach and beetroot. Together with calcium, these plant substances form complexes that are difficult to dissolve and cannot be utilized by the body as well. Coffee, alcohol, salt and protein also promote the excretion of calcium.

Another important factor that influences the absorption of calcium is vitamin D. Without sufficient vitamin D, adequate calcium intake is not possible. Vitamin D can be made by the body in the skin if it is exposed to enough sunlight. In winter, this can be a problem, especially in our latitudes.

Tip: In the winter months, it can be a good idea to take a vitamin D supplement after consulting a doctor, so that calcium absorption is also improved.

If the body does not get enough calcium, a calcium deficiency can occur with the following symptoms:

muscle cramps
tingling on the skin
Skin changes, such as dry patches of skin or eczema
Impaired horn formation, which can lead to hair loss and brittle nails
Cardiovascular problems, such as circulatory weakness or cardiac arrhythmia
Digestive disorders such as diarrhea
If the calcium deficiency lasts longer, osteoporosis can occur, i.e. decalcification of the bones.

Calcium sources: Not only milk, but also plant foods
Calcium in food cannot be fully absorbed by the body. That’s why it’s difficult to give exact recommendations for consumption that you can use to cover your calcium needs. It is advisable to eat a variety of different foods that contain calcium.

Also make sure that your vitamin D requirements are covered and have a doctor examine you if you suspect a calcium deficiency. You can compensate for a slight calcium deficiency by eating more foods containing calcium. If the deficiency is severe, a calcium supplement may be recommended.

Calcium is mainly found in the following food groups:

Dairy products
legumes and cereals
vegetables
nuts and seeds

Calcium-rich foods: dairy products

When shopping, choose dairy products that carry a recognized organic seal, so that you support species-appropriate animal husbandry.

Calcium content in mg per 100 g of food according to the umbrella organization for osteoporosis support groups:

Emmental (45%): 1200 mg
Parmesan: 1100 mg
Gouda (45%): 800 mg
Edam (40%): 800 mg
Goat cheese: 700 mg
Whole milk: 120 mg
Camembert (45%): 600 mg
Buttermilk: 109 mg
Sheep cheese: 500 mg
Mozzarella: 480 mg
Kefir: 120 mg
Yoghurt (3.5%): 120 mg
Low-fat quark: 90 mg
Tip: If you buy plant-based milk alternatives, make sure they are fortified with calcium.

Foods containing calcium: legumes and cereals

For example, there are so many mg of calcium in 100 g of the following legumes:

Soybeans: 200 mg
Chickpeas: 120 mg
white beans: 115 mg
Tofu: 100 mg
green beans: 60 mg
You can also find some calcium in cereals. There are so many mg of calcium per 100 g of food:

Amaranth: 200 mg
Quinoa: 80 mg
Oatmeal: 50 mg
Wholemeal spelled bread: 24 mg
Tip: Soak dried legumes and raw grains overnight before cooking. In this way you reduce the content of phytic acid, which can inhibit the absorption of calcium.

Foods containing calcium: vegetables

Green leafy vegetables in particular can provide you with a good supply of calcium.

For example, there are so many mg of calcium in 100 g of the following foods:

Kale: 210 mg
Broccoli: 185 mg
Arugula: 160 mg
Spinach: 120 mg
Fennel: 110 mg
Leek: 80 mg
Kohlrabi: 70 mg
Tips:

You can improve calcium absorption from vegetables by blanching them. This reduces the content of oxalates and phytates in vegetables, which inhibit calcium absorption.
Incidentally, fruits also contain some calcium, for example dried figs (190 mg calcium per 100 g) and olives (95 mg calcium per 100 g).

Calcium-rich foods: nuts and seeds

Adding nuts and seeds to your meals can further increase the calcium content.

This is how many mg of calcium is in 100 g of the following nuts and seeds:

Poppy: 1450 mg
Sesame: 730 mg
Almonds: 250 mg
Hazelnuts: 220 mg
Walnuts: 85 mg

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