Calcium is one of the elements that are hard to digest. The easiest way to obtain it is from dairy products, though even in vegan diet our organism can receive enough of it from natural food.
The accepted norm of calcium consumption is 0.8-1 gram per day. This amount is contained in around 100 grams of cheese, 700 mL of milk or in approximately two kilograms of different vegetables and fruits. We need calcium for formation and renewal of bone tissue, synthesis of some enzymes and normal functioning of muscles and the nervous system. Calcium deficiency during pregnancy can lead to rickets in children and to serious bone diseases and muscle weakness in adults.
Excess of calcium is also harmful, as it starts accumulating in tissues – in the lungs, heart or blood vessels, especially in case of vitamin D overdose or intensive tanning.
However, calcium deficiency is very common when people do not control their diet. It is badly absorbed without saturated fats and becomes indigestible after boiling, forming insoluble compounds when combined with phosphorus and oxalic acid.
Text: from the book A.Eddar “Treatise of nutrition”. Interpreter: Liza Dukhova