{"id":1548,"date":"2025-02-04T06:03:02","date_gmt":"2025-02-04T11:03:02","guid":{"rendered":"https:\/\/doctormihaela.com\/?p=1548"},"modified":"2025-02-04T06:03:04","modified_gmt":"2025-02-04T11:03:04","slug":"top-11-alimente-bogate-in-calciu","status":"publish","type":"post","link":"https:\/\/doctormihaela.com\/en\/top-11-alimente-bogate-in-calciu\/","title":{"rendered":"TOP 11 alimente bogate \u00een calciu"},"content":{"rendered":"

<\/p>\n\n\n\n

Calciul <\/strong>este un micronutrient esen\u021bial pentru func\u021bionarea normal\u0103 a unei celule, astfel \u00eenc\u00e2t at\u00e2t caren\u021ba, c\u00e2t \u0219i excesul lui pot avea consecin\u021be importante asupra organismului. Calciul joac\u0103 un rol important \u00een metabolismul fosfo-calcic, in men\u021binerea s\u0103n\u0103t\u0103\u021bii osoase, functionarea optim\u0103 a sistemului nervos central, inimii, mu\u0219chilor.<\/p>\n\n\n\n

Aportul zilnic de calciu pentru un adult este de 1000 mg\/zi (3-4 por\u021bii\/zi), iar doza recomandata pentru un v\u00e2rstnic este de 1200 mg\/zi. Cel mai bun aport se poate face printr-o alimenta\u021bie diversificat\u0103, cu cresterea aportului de alimente bogate in calciu.<\/p>\n\n\n\n

Copiii necesit\u0103 un aport adecvat de calciu conform v\u00e2rstei pentru o dezvoltare osoas\u0103 armonios\u0103 cu prevenirea instalarii rahitismului.<\/p>\n\n\n\n

\n

< 1 an – intre 200-300 mg\/zi<\/p>\n\n\n\n

1-3 ani – 700 mg\/zi<\/p>\n\n\n\n

4-8 ani – 1000 mg\/zi<\/p>\n\n\n\n

9-18 ani – 1300 mg\/zi<\/p>\n<\/blockquote>\n\n\n\n

Trebuie suplimentat aportul de calciu \u00een sarcin\u0103?<\/h4>\n\n\n\n

Un lucru important <\/strong>este c\u0103 at\u00e2t preconcep\u021bional, c\u00e2t \u0219i pe parcursul sarcinii, mama trebuie s\u0103 aib\u0103 un aport de aproximativ 1300 mg\/zi, fiind necesar\u0103 suplimentarea cu calciu. Calciul fiind necesar at\u00e2t pentru men\u021binerea minerealiz\u0103rii osoase materne, c\u00e2t \u0219i pentru formarea osoasa fetal\u0103. Deficitul de calciu pe parcursul sarcinii poate duce la greutate sc\u0103zu\u0103 pentru v\u00e2rsta gesta\u021bionl\u0103, dar \u0219i complica\u021bii precum: preeclampsia sau eclampsia.<\/p>\n\n\n\n

\u00cen literarura de specialitate exis\u0103 cazuri rare descrise de osteoporoz\u0103 post-partum<\/strong>. Nu se \u0219tie exact cauza, fizipatologia, \u00eens\u0103 mobilizarea crescut\u0103 de calciu de la mama c\u0103tre f\u0103t, deficitul estrogenic ap\u0103rut pe parcursul sarcinii, c\u00e2t \u0219i lacta\u021bia sunt factori incriminati in apari\u021bia acestei boli.<\/p>\n\n\n\n

C\u00e2te tipuri de suplimente de calciu exist\u0103 pe piat\u0103?<\/h4>\n\n\n\n

Pe pia\u021b\u0103 exist\u0103 diferite suplimete de calciu, cele mai cunoscute fiind calciul carbonat si citrat<\/strong>, mai exist\u0103 si calciu lactat, calciu gluconat. Cea mai mare cantitate de calciu elemental gasindu-se in calciu carbonat. Frecvent aceste produse se pot gasi in combina\u021bie si cu alti micronutrienti, ca de exemplu magneziu, c\u00e2t si cu vitamina D. Acestea jucand \u0219i ele un rol foarte important in metabolismul osos \u0219i men\u021binerea unor oase s\u0103natoase.<\/p>\n\n\n\n

Trebuie evitat<\/strong> aportul in exces de suplimente de calciu, deoarece acesta poate genera diaree, tulburari gastointestinale, merg\u00e2nd pana la litiaz\u0103 renal\u0103. Evident, persoanele care prezinta hipercalcemie ( un nivel crescut al calciului in sange) trebuie s\u0103 evite aceste suplimente. <\/p>\n\n\n\n

Vitamina D si Calciul<\/h4>\n\n\n\n

Vitamina D \u0219i calciul joac\u0103 \u00eempreun\u0103 un rol esen\u021bial \u00een men\u021binerea s\u0103n\u0103ta\u021bii osoase. Calciul pentru a se absorbi de la nivel intestinal necesita vitamina D, deci deficitul vitaminei D v-a duce la randul ei la un deficit al calciului.<\/p>\n\n\n\n

Vitamina D se g\u0103se\u0219te limitat in alimente, precum \u00een galbenu\u0219ul de ou si uleiul de pe\u0219te. Se mai poate dob\u00e2ndi prin expunere la soare. \u00cen Europa se aproximeaz\u0103 c\u0103 \u00eentre 2-30 % din europenii de v\u00e2rst\u0103 adult\u0103 prezint\u0103 deficit de vitamina D. [24]<\/a> \u00cen situa\u021bia prezen\u021bei unui deficit, vitamina D necesit\u00e2nd suplimentare. <\/p>\n\n\n\n

<\/p>\n\n\n\n

\u00cen osteoporoz<\/strong>\u0103 este recomandat un aport de calciu de 800-1200 mg\/zi (aprox 3-4 portii\/zi).
<\/p>\n\n\n\n

In topul alimentelor bogate \u00een calciu se afl\u0103:<\/h4>\n\n\n\n
    \n
  1. Semin\u021bele<\/strong><\/li>\n<\/ol>\n\n\n\n
    \"\"<\/figure>
    \n

    Semin\u021bele de mac con\u021bin \u00een 100 g – 1440 mg de calciu. Astfel, o linguri\u021b\u0103 de semin\u021be de mac con\u021bine aproximativ 127 mg de calciu. [1]<\/a><\/p>\n\n\n\n

    Semin\u021bele de chia con\u021bin pe 100 g – 631 mg de calciu. [2]<\/a><\/p>\n\n\n\n

    Semin\u021bele de susan con\u021bin pe 100g – 975 mg de calciu.[3]<\/a><\/p>\n<\/div><\/div>\n\n\n\n

    <\/p>\n\n\n\n

    2. Sardinele \u0219i conservele de pe\u0219te<\/strong><\/p>\n\n\n\n

    \"\"<\/figure>
    \n

    Sardinele \u00een conserv\u0103 cu ulei con\u021bin pe 100 g – 382 mg de calciu. [4]<\/a><\/p>\n\n\n\n

    Somonul la conserva con\u021bine pe 100 g – 283 mg de calciu. [5]<\/a><\/p>\n\n\n\n

    Ace\u0219ti pe\u0219ti sunt boga\u021bi \u0219i \u00een acizi gra\u0219i omega 3 si 6. Seleniu se g\u0103se\u0219te \u0219i el \u00een cantitate crescut\u0103 fiind necesar pentru o bun\u0103 func\u021bionare a glandei tiroide, dar si cu puternic efect antioxidant.<\/p>\n\n\n\n

    <\/p>\n<\/div><\/div>\n\n\n\n

    3. Br\u00e2nzeturile<\/strong><\/p>\n\n\n\n

    \"\"<\/figure>
    \n

    Dintre br\u00e2nzeturi, cel mai bogat \u00een calciu este parmezanul<\/strong>. Pe 100 g con\u021bin\u00e2nd 853 mg de calciu. [6]<\/a><\/p>\n\n\n\n

    Branza cheddar, de asemnea este bogat\u0103 \u00een calciu. 100 g de branz\u0103 cheddar con\u021bine 707 mg de calciu. [7].<\/a><\/p>\n\n\n\n

    100 g de mozzarella con\u021bin 693 mg de calciu. [8]<\/a><\/p>\n\n\n\n

    Br\u00e2nzeturile moi con\u021bin mai pu\u021bin calciu, ca de exemplu: br\u00e2nza brie pe 100 g, con\u021bine 184 mg de calciu [9]<\/a>, iar branza cottage pe 100 g, contine 111 mg de calciu.[10]<\/a><\/p>\n<\/div><\/div>\n\n\n\n

    4. Lactatele<\/strong><\/p>\n\n\n\n

    \"\"<\/figure>
    \n

    Laptele de vac\u0103 \u00een 100 g con\u021bine 371 mg de calciu. [11]<\/a><\/p>\n\n\n\n

    Laptele de soia \u00een 100 g con\u021bine 155 mg de calciu. [12]<\/a><\/p>\n\n\n\n

    Laptele de migdale \u00een 100 g con\u021bine 158 mg de calciu. [13]<\/a><\/p>\n<\/div><\/div>\n\n\n\n

    <\/p>\n\n\n\n

    5. Iaurtul<\/strong><\/p>\n\n\n\n

    \"\"<\/figure>
    \n

    Iaurtul \u00een 100 g con\u021bine 127 mg de calciu. [14]<\/a><\/p>\n\n\n\n

    Iaurtul grecesc \u00een 100 g con\u021bine 111 mg de calciu. [15]<\/a><\/p>\n\n\n\n

    Iaurtul este \u0219i un probiotic<\/strong> extraordinar, generand bacterii bune, importante pentru s\u0103n\u0103tatea microflorei intestinale. <\/p>\n\n\n\n

    Con\u021binutul \u00een proteine nu trebuie nici el trecut cu vederea, \u00een 100 g de iaurt grecesc avem 10.3 g de proteine.[15]<\/a><\/p>\n<\/div><\/div>\n\n\n\n

    <\/p>\n\n\n\n

    6. Migdalele crude<\/strong><\/p>\n\n\n\n

    \"\"<\/figure>
    \n

    Migdalele crude sunt o surs\u0103 important\u0103 de proteine, magneziu, potasiu cu un con\u021binut crescut de calciu pe 100g -254 mg de calciu. [16]<\/a><\/p>\n\n\n\n

    Migdalele au un con\u021binut foarte crescut \u0219i de magneziu, pe 100 g, con\u021bine 258 mg. <\/p>\n<\/div><\/div>\n\n\n\n

    <\/p>\n\n\n\n

    7. Edamame <\/strong><\/p>\n\n\n\n

    \"\"<\/figure>
    \n

    Edamamele sunt boabe de soaie tinere, neajunse la maturitate. Aceste sunt extrem de bogate in potasiu, 100 g de edamame con\u021bin\u00e2nd 436 mg de potasiu. [17]<\/a><\/p>\n\n\n\n

    \u00cen 100 g de edamame, g\u0103sim 63 mg de calciu.<\/p>\n\n\n\n

    Acestea mai sunt bogate in acid grasi omega-3, dar \u0219i \u00een proteine. <\/p>\n<\/div><\/div>\n\n\n\n

    <\/p>\n\n\n\n

    8. Plantele verzi <\/strong><\/p>\n\n\n\n

    \"\"<\/figure>
    \n

    Frunzele de kale sunt foarte bogate in calciu \u0219i potasiu. \u00cen 100 g de kale g\u0103sim 254 mg de calciu \u0219i 348 mg de potasiu. [18]<\/a><\/p>\n\n\n\n

    Spanacul \u00een 100 g, con\u021bine 68 mg de calciu, fiind bogat \u00een potasiu. [19]<\/a><\/p>\n\n\n\n

    <\/p>\n<\/div><\/div>\n\n\n\n

    <\/p>\n\n\n\n

    9. Tofu<\/strong><\/p>\n\n\n\n

    \"\"<\/figure>
    \n

    Tofu este o alternativ\u0103 vegan\u0103 foarte bun\u0103, con\u021bin\u00e2nd pe 100 g, 350 mg de calciu. [20]<\/a><\/p>\n\n\n\n

    De asemenea, tofu mai este bogat in potasiu.<\/p>\n<\/div><\/div>\n\n\n\n

    <\/p>\n\n\n\n

    10. Smochine uscate<\/strong><\/p>\n\n\n\n

    \"\"<\/figure>
    \n

    Smochinele sunt bogate \u00een calciu, magneziu, potasiu, con\u021bin\u00e2nd \u0219i acizi grasi mono- si polinesatura\u021bi. <\/p>\n\n\n\n

    \u00cen 100 g de smochine g\u0103sim 162 mg de calciu.[21]<\/a><\/p>\n\n\n\n

    Con\u021binutul de beta-caroten, vitamina C, A, E, seleniu fac din smochine un excelent antioxidant<\/strong> cu multiple efecte benefice asupra s\u0103n\u0103t\u0103\u021bii cardio-vasculare, osoase, SNC, samd. <\/p>\n<\/div><\/div>\n\n\n\n

    <\/p>\n\n\n\n

    11. Portocalele<\/strong><\/p>\n\n\n\n

    \"\"<\/figure>
    \n

    100 g de portocale con\u021bin 40 mg de calciu.[22]<\/a><\/p>\n\n\n\n

    Prin con\u021binutul crescut de vitamine \u0219i beta-caroten acestea au \u0219i ac\u021biune antioxidant\u0103. <\/p>\n\n\n\n

    \u00centr-o can\u0103 de suc de portocale fortificat cu calciu g\u0103sim aprox. 349 mg de calciu. [23]<\/a><\/p>\n<\/div><\/div>\n\n\n\n

    <\/p>","protected":false},"excerpt":{"rendered":"

    Calciul este un micronutrient esen\u021bial pentru func\u021bionarea normal\u0103 a unei celule, astfel \u00eenc\u00e2t at\u00e2t caren\u021ba, c\u00e2t \u0219i excesul lui pot avea consecin\u021be importante asupra organismului. Calciul joac\u0103 un rol important \u00een metabolismul fosfo-calcic, in men\u021binerea s\u0103n\u0103t\u0103\u021bii osoase, functionarea optim\u0103 a sistemului nervos central, inimii, mu\u0219chilor. Aportul zilnic de calciu pentru un adult este de 1000 […]<\/p>","protected":false},"author":5,"featured_media":1562,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[56],"tags":[],"class_list":["post-1548","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutritie"],"blocksy_meta":[],"yoast_head":"\nTOP 11 alimente bogate \u00een calciu - EndoSun | Educa\u021bie medical\u0103 - Tot ce trebuie s\u0103 \u0219tii!<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/doctormihaela.com\/en\/top-11-alimente-bogate-in-calciu\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"TOP 11 alimente bogate \u00een calciu - EndoSun | Educa\u021bie medical\u0103 - Tot ce trebuie s\u0103 \u0219tii!\" \/>\n<meta property=\"og:description\" content=\"Calciul este un micronutrient esen\u021bial pentru func\u021bionarea normal\u0103 a unei celule, astfel \u00eenc\u00e2t at\u00e2t caren\u021ba, c\u00e2t \u0219i excesul lui pot avea consecin\u021be importante asupra organismului. 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EndoSun | Educa\u021bie medical\u0103 - Tot ce trebuie s\u0103 \u0219tii!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/doctormihaela.com\/en\/top-11-alimente-bogate-in-calciu\/","og_locale":"en_US","og_type":"article","og_title":"TOP 11 alimente bogate \u00een calciu - EndoSun | Educa\u021bie medical\u0103 - Tot ce trebuie s\u0103 \u0219tii!","og_description":"Calciul este un micronutrient esen\u021bial pentru func\u021bionarea normal\u0103 a unei celule, astfel \u00eenc\u00e2t at\u00e2t caren\u021ba, c\u00e2t \u0219i excesul lui pot avea consecin\u021be importante asupra organismului. Calciul joac\u0103 un rol important \u00een metabolismul fosfo-calcic, in men\u021binerea s\u0103n\u0103t\u0103\u021bii osoase, functionarea optim\u0103 a sistemului nervos central, inimii, mu\u0219chilor. 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