It is not only in the nature of one of the most abundant minerals, our body longs to a large extent and it is also the organism in our most enriched minerals: calcium.

Small and important

The element calcium is essential, that is, the body it can not itself produce, it must be from the outside, that is fed with the food. Although only a small component, its effect is not to be underestimated. The most important function is performed by calcium in the process of bone formation, where it is stored in the bone structure: Who is optimally active in youth his bones, which makes even before it for later. The supply and stability are largely decisive for the quality of the bone age. Who can build as a teenager on a sturdy frame, the likelihood of excessive bone resorption is reduced in advanced age or in women after menopause, osteoporosis tilt.


Not to be neglected is the effect of calcium on the condition of the teeth: it supports the formation of tooth enamel, making teeth stronger and generally promotes the breakthrough in infants of the first pearly whites. In addition, calcium is important for the clotting process: a lack of phosphate of calcium makes the clot. The control functions and actions of muscles and nerves is influenced by the recording.

Twice calcium

The biochemistry recognizes two types of calcium: calcium fluorite, the fluorine-containing Calcium and Calcium phosphate, the phosphate of calcium. Both take different influence on the body and have their separate spheres of influence.

* Calcium is fluoratum mainly in the tooth surfaces, the melting, and to find in the elastic fibers and the epidermal cells. Furthermore, it is found in organs such as brain, heart, liver, kidney and also in the lenses of the eyes. Adequate intake of calcium fluorhältigem helps to build the tooth enamel to prevent caries and periodontal disease, just as it also prevents hemorrhoids, varicose veins and arthritis. Since it is also present in the lens of the eye, it is an important tool in the treatment of cataract.

* Calcium is phos mainly in bones and teeth, about 85% of bone weight makes the amount of phosphate of calcium. Furthermore, finding it in abundant measure in the cells and nuclei, including the mucous membranes, it is an important component. Pregnant and lactating women should take care to consider an adequate supply from the third month of pregnancy, and they support not only the skeletal development of the child, but also at the same bend in front of the lime and dental reduction in your body.

Where to get …

First and foremost, of course, the calcium the body through the food supply. The intake from food, where it occurs naturally guaranteed, not least because of the chewing process better utilization of the mineral. Milk (about 1200 mg / liter) and hard cheese are in their content of calcium at the cutting tip of the food, water often exceeds this amount by far. So-called hard water, the technical equipment damages, has a large concentration of calcium and is also usable for the body to a great extent. Who does not have such hard water from the tap may have to fall back on various mineral water.

Note the mineral labeling claims, the content may vary depending on mineral water from 50 mg to 2000 mg or more per liter. Who can drink enough water, so his daily quota of calcium deny or liquid. Who wants to give up dairy products, which contain mainly calcium phosphate, or need the sticks to vegetables such as carrots, legumes, lettuce, cabbage, sauerkraut. The classic trail mix of dried fruits, hazelnuts and almonds is a good alternative for in-between, and rich in calcium.

Attention bandits!

It is wise not to large amounts of cola and other soft drinks, they contain lots of phosphates that bind to the calcium and make unusable for the body. The same applies to meat, sausages and coffee.

The recommendation

¤Young children should take about 400mg of calcium daily to
¤Children about 600mg per day,
¤Adolescents and adults have about 1000 mg daily,
¤Pregnant 1200-1500 mg and
¤Postmenopausal women and older people about 1500 mg.