What the body needs calcium for
Calcium strengthens your bones and teeth. But this mineral is also important for muscles and nerves.
- Magnesium and calcium work together and are responsible for the smooth functioning of muscles and nerves.
- Magnesium ensures muscle relaxation and calcium ensures that muscles contract.
- Calcium deficiency leads to the decalcification of bones and teeth. This is how osteoporosis develops.
- If your body lacks calcium over a longer period of time, the deficiency becomes noticeable, for example, through dry skin, hair loss, or brittle nails.
- However, taking calcium as a dietary supplement on your own is not recommended, since too much calcium is also not good for your health. It is, therefore, better to first discuss an additional intake with your doctor.
- If your doctor recommends the additional intake, the balance between calcium and magnesium must be maintained.
- Therefore, it is best to take these two minerals in combination.
- The ratio of calcium to magnesium should be 2:1.
These foods contain a lot of calcium
A balanced diet normally provides you with an adequate supply of calcium.
- Milk and other dairy products have a particularly large proportion of calcium.
- Mineral water also helps you to meet your daily needs.
- Choose water with a high calcium content and low sodium content.
- The optimal calcium content is over 550 mg per liter and the sodium content is under 220 mg.
- Vegetable foods such as legumes, spinach, kale, or whole grains also contain calcium.
Calcium supply for vegans
Since milk, the largest supplier of calcium, is out of the question for vegans, special attention must be paid to ensuring an adequate supply of calcium.
- Dark green leafy vegetables such as kale, spinach, chard, or rocket should therefore often be on the menu.
- Tofu and other soy products also provide you with this mineral.
- Oat, almond, spelled or rice milk is fortified with calcium and helps to meet daily needs.
- Sesame seeds, almonds, and nuts are also good suppliers.