Products, sources of calcium

Adult daily requirement for calcium is 800 - 1000 mg per day, and during pregnancy and breastfeeding doubles. The need for calcium also increases during puberty, in sports, in a period of increased physical and nervous stress. The body to absorb calcium from food is not fully, only 10 - 50 percent of it goes to the body's tissues. But this is a regulated process and the rate of absorption is more significant in children (compared with adults), pregnant and lactating.
Bioavailability (absorption) of calcium improves dairy products, animal proteins, lower it - the indigestible fiber, caffeine, alcohol, excess fat (they form insoluble compounds with calcium), phosphates, oxalates. Increased content in foods potassium and magnesium also inhibits the absorption of calcium.
The main role in the metabolism of calcium in the body belongs to the bone. This is the main depot (reserves) of calcium in the body. It is also present in the blood and interstitial fluid. On average, the human body weight of 70 kg. Contained 1 kg. calcium. With a lack of calcium in bone tissue decreases their strength, osteoporosis. The reason may be a lack of calcium in the diet or regulatory violations. But the most common reason is ("no need" - lack of exercise).
That is why developing marked osteoporosis in astronauts, long orbiting in weightlessness. Osteoporosis develops in them despite his adequate dietary intake.
But excessive and prolonged use of calcium intake (particularly with drugs that increase its digestibility) can harm the kidneys. vascular system and other vital internal organs. This can cause calcium deposits on the walls of blood vessels in the kidney tubules, etc.
One of the major functions of calcium in the body - involved in maintaining the acid-alkaline balance. That's why, when properly balanced diet and overall body acidification occurs relative deficiency of calcium. And this in spite of his sufficient in food! Such a condition can also lead to osteoporosis.

Product	calcium content in mg per 100 g of product
Milk, egg
Cow's milk is 2.5% - 3.5%	120
Skimmed milk	125
Soy milk *	80 *
Kefir	120
Sour cream 10%	80
Egg 1pc. (About 50 g)	58
Cheese and curd
Parmesan	1300
Russian cheese	1000
Latvian cheese	900
Hard cheeses (average)	800 - 1200
Cheese "Roquefort"	750
Goat Cheese	500
Cottage cheese (low fat)	120
Pulse
Soybeans *	240 *
Beans	194
Broad beans	100
Peas	50
Nuts and seeds
Sesame	780
Almonds	250
Filbert	225
Pistachios	130
Sunflower seeds	100
Walnuts	90
Peanuts	60
Fish and seafood
Atlantic sardines (canned)	380
Crabs	100
Shrimp	90
Anchovies	82
Oysters	82
Carp	50
Cod	25
Pike	20
Trout	19
Salmon	10
Meat and meat products
Chicken	28
Veal	26
Chicken	10
Beef Liver	10
Rabbit	9
Beef	5
Pork	5
Lamb	3
Sausage	22
Sausages	12
Ham	11
Crops
Grain bread	55
Bran bread	23
White bread	52
Oat-flakes	50
Rye	30
Buckwheat	21
Rice	33
Semolina	18
Pearl barley	15
Vegetables
Basil	370
Parsley	245
Savoy	212
Cabbage	210
Cress	180
Onion shniit	130
Dill	126
Broccoli	105
Canned green olives	96
Green onions	86
Lettuce	37
Carrots	35
Radishes	35
Cucumbers	15
Tomatoes	14
Potatoes	6
Fruits, berries (dried fruit)
Dried apricots	80
Dried figs	54
Raisins	50
Oranges	42
Raspberries	40
Kiwi	38
Tangerines	33
Currant	30
Strawberry	26
Dates	21
Grapes	18
Pineapples	16
Apricots	16
Watermelon	10
Pears	10
Bananas	9
Peaches	8
Apples	7
Melon	6
Confectionery
Milk chocolate *	240 *
Dark chocolate	60
Ice cream milk	140
Fruit ice cream	20
Shortbread cookies	14
Honey	4

A good supplier of calcium may be - milk and milk products (cheese, hard cheese), eggs, fish, and green vegetables, and nuts. One source of calcium - drinking water (1 liter of it contains up to 350-500 mg). With drinking water supplied 10-30% of calcium (depending on zhestskosti water).

Products, sources of iodine

The daily requirement of iodine for adults is 150 micrograms (mikrogrammov!) per day. Some preiod life, this need may increase since the daily requirement of iodine during pregnancy and lactation is 180 - 250 mg / day.
Requirement of iodine in the body meets mainly through plant products. In the day, the average person receives from plant foods - 70-75 mg, with an animal - 35-40 mg, 5 mg of water.

Product	The iodine content in microgram per 100 grams of product
Cod-liver	370
Haddock	245
Freshwater fish (raw)	243
Pollock	200
Salmon	200
Flounder	190
Fresh shrimp	190
Grouper	145
Smoked mackerel	145
Cod	130
Boiled shrimp	110
Fresh mackerel	100
Fresh herring	92
Salted herring	77
Freshwater fish (cooked)	74
Raw oysters	60
Feld salad	60
Ham sausage	54
Smoked fish fillets	43
Bread (special)	up to 31
Frozen fish fillets	27
Atlantic Sardines in Oil	27
Oat	20
Mushrooms	18
Cream cheese (additives)	to 18
Eggs (1 piece, approx 50 g)	to 18
Pork	16.7
Whole milk	to 19
Skimmed milk	to 17
Low-fat milk	to 15
Butter	9
Greens (in general)	to 15
Broccoli	15
Beans	12.5
Spinach	12
Beef	11.5
Shrimp fried	11
Dairy produce	to 11
Hard cheese (Edam)	11
Peas	10.5
Wheat flour	to 10
Ordinary bread	9
Rye	8.3
Vegetables (general)	to 10
beet	6.8
carrots	6.5
cabbage	6.5
potatoes	5.8
buckwheat	3.5
fruit	2
Sausages	2
Meat in the middle	3
Plain bagel	2

Good supplier of iodine may be iodine and iodine-bromine mineral water. The iodine content in them is usually indicated on the label. In some waters, such as therapeutic mineral water "Vinsentka" (Czech Republic), the iodine content can reach 650 mkg/100 ml.
The iodine content of vegetables, fruits and grains is highly dependent on where they are grown. The iodine content in meat and milk (as well as in the egg), depends also on the fields on which or how food breastfed animals.
Fish grown in farms, and reared special food will be different on the iodine content of the wild species.