Is there calcium in low-fat cottage cheese? With what is cottage cheese to absorb calcium

The skeletal and muscular tissues of the human body are made up of cells that are renewed throughout life, function and restore after damage, while maintaining strength, efficiency and strength. To maintain their vital activity, they need certain chemical elements and nutrients.

Who better not to save on this product?

The strength of the bone and muscular systems is laid in the period of their active growth, that is, during the first 25 years of life. There is no doubt that in this time period the body should consume adequate doses. Also, a high amount of this substance should be contained in the human diet after 50 years, when for natural reasons bone mineral density decreases, there is a risk of fractures and the development of osteoporosis. During pregnancy and lactation, the female body needs to increase the amount of calcium consumed for the normal development of the fetus and maintain its health.

Without calcium, blood clotting is not complete. Nervous conduction and muscle contractions occur as a result of chemical transformations of Ca-containing substances.

What is the best cottage cheese?

To start the mechanism of full digestion in the body, the presence of fat, protein and vitamin D in the product is required. The most appropriate and most balanced in this regard is cottage cheese with 9% fat, because 100 g of it contains the necessary 9.5 g of fat for further chemical transformations of Ca.

What do you have?

Carrots, pumpkin, cabbage, baked apples and pears, dried apricots and prunes will add piquancy and new taste sensations, while a tasty organism perceives it with increased enthusiasm. Extremely useful dairy product with acacia honey and other bee products. Enriching the dish with berries and nuts, it will be possible to doubt the adequate metabolism of calcium. An excellent option would be baked with cottage cheese fish, seasoned with thyme, sage and black pepper. Do not forget about the traditional cheesecakes with sour cream, with thermal effects of Ca in not destroyed.

In childhood and adolescence, the body consumes large amounts of Ca to ensure the growth of muscles and the skeleton. With age, as a result of hormonal changes and other causes, calcium absorption decreases sharply. The daily intake for adults is 1000 mg.

With honey

It is important to specify products that reduce the likelihood of its assimilation. Undesirable list get coffee, alcohol, spinach, sorrel, cereals. This is due to the presence in them of substances that form insoluble salts of Ca and prevent its absorption.

And what about low-fat cottage cheese?

Modern food industry is replete with skim products, which the average man knows rather superficially. The most popular low-fat product is cottage cheese. It is preferred by supporters of protein diets or those who follow the extra calories in the diet. How big is its advantage in terms of calcium availability compared to normal?

You can find numerous arguments "for" and "against" its use. However, it can be noted with confidence that Ca is contained in the same amount and absorbed by the body according to the same scheme.

Nutritionists consider the fat-free product unbalanced and recommend bringing the fat content indicator of the 100 g serving portion up to 9%. It is worth adding a spoonful of sour cream to the dish, as well as flax or sesame seeds (find out to extract the daily norm of freshly brewed Ca). The substances contained in these products will not only help the absorption, but also enrich the body with essential amino acids, vitamins, macro- and microelements.

All of the above is true for a healthy body of the stomach and intestines. Calcium is absorbed from cottage cheese, also depends on many reasons not directly related to digestion: general mental and physiological state, age, presence or absence of bad habits.

Another minute and you will find out.

When it comes to strengthening the bone system, nails, teeth and the need to provide an organism with a certain daily dose of calcium, the first thing that comes to mind for most people is dairy products. After all, it is, in the conviction of many, and contains a rich amount of this macro element. But is it all the same, and in which dairy products there is more calcium?

It is proved that the daily rate of calcium necessary for the health of the bone system is 1000 mg, or 1 gram, and dairy products are one of its main “suppliers” to the body. But the fact is that the quantitative content (Ca) in each individual product of this series may differ.

When someone has a deficiency of the considered macroelement in the body, all-knowing acquaintances begin to advise each other: “Eat cottage cheese, it is full of calcium!”. At the same time, not everyone knows that cottage cheese is different, and it doesn’t matter which version of the wide range available will be more useful. But then the question arises: how much calcium is in the curd, and which one is better to buy?

What cottage cheese is really rich in calcium?

Natural products (without the content of industrial and chemical additives) are always out of competition. Therefore, in the first place - rustic cottage cheese. It is prepared with the preservation of whey, which contains the bulk of calcium, but this production takes longer.

In industrial production, they do not wait until whey is formed, and to speed up the process of preparation, calcium chloride is introduced into the composition.

Total in the store version, the proportion of Ca ranges from 120 to 170 mg / 100g, and this is not so much. It is not difficult to count: if a standard pack of cottage cheese weighs about 200 g, you need to eat 4-3 such packages per day to get a daily rate of a macro element - 1000 mg. It is clear that few people consume cottage cheese in such quantities, and it is good if the required amount of calcium is compensated by other products that also contain this element.

But since we are talking about a specific dairy product from the store, it will not be superfluous to know which cottage cheese contains the most calcium and what it depends on (if it is not possible to purchase home-made rustic cottage cheese).

Two controversial points

Regarding the usefulness of cottage cheese, there are two conflicting beliefs:

There is a need to skim the product. Adherents of this belief believe that cottage cheese with a low (or zero) fat content in the product is much more useful, because the fats, acting on calcium, form insoluble compounds, which are eventually washed out of the body, not having time to bring benefits.
Fat cottage cheese contains more calcium. The fat-free product undergoes heat treatment during manufacture (it heats up), and this reduces the amount of the macroelement important for the bones, therefore it is much more in the fat product.

Both judgments are right and wrong.

The thing is that with a high content of fat in food, calcium is really absorbed inadequate, and the lion's share of its usefulness is simply removed from the body.

On the other hand, even without fat, the macroelement also does not “take root”: for every 10 g of Ca, 1 g of fat must necessarily fall in order for absorption to take place as efficiently as possible.

It turns out that both options are not perfect, and it becomes not entirely clear:

is there any calcium after heat treatment in the low-fat product;
in which of the curd contains the optimal ratio of fat and calcium, which can be really useful.

But any question has its answer.

Optimal solution

Calcium in cottage cheese really is in fat-free and fat. But, as already mentioned, in one case the macro element is not absorbed due to the lack of fat, in the other - it is simply removed from the body. However, between these two extremes there is also a "golden mean": low-fat 9% curd.

This option is ideal in terms of calcium absorption for two simple reasons:

a moderate amount of fat does not form insoluble compounds with calcium and does not provoke the useless withdrawal of the macroelement from the body;
the fat contained in 9% curd in just such an amount helps calcium to fully digest.

Therefore, the above-mentioned advisers, recommending there is a dairy product in question as an undeniable source of calcium, I want to correct a little: eat exactly 9% low-fat (and not any) cottage cheese, because it is this very optimal variant.

Tip: any cottage cheese (low-fat, low-fat or fat) is not recommended to mix with strawberries. This is a delicious dessert, but oxalic acid contained in the berry does not allow calcium to accumulate in the body, and there is almost no benefit from this delicacy. Moreover, this acid forms with the macrocell compounds that are part of the composition of stones deposited in the kidneys.

But since one cottage cheese is still not enough for the daily rate, and people do not eat it daily in the quantity necessary for the norm, other products can compensate and replenish the amount of the macrocell:

seafood (crabs, shrimp);
nuts (walnuts, Brazilian, almonds, pine);
poppy seeds, sesame;
greens (basil, spinach, celery, lettuce, etc.);
from sweets - milk chocolate and creamy ice cream;
lean fish (sardine, salmon).

If we continue to talk about dairy products, then the list of leaders will include hard cheeses, natural yogurts, kefir and milk itself.

Other dairy products

Along with some dairy products, cottage cheese, to the surprise of many, is far from the first place.

In the largest amounts of macronutrient contained in parmesan cheese. In its 100 g macronutrient content is as much as 1300 mg! Calcium in the cheese of other solid varieties (Edam, Russia, etc.) is also present, and in considerable quantity - from 600 to 900 mg per 100 g of product. In soft varieties of macronutrient it is somewhat less: 425 - 530 mg / 100 g (processed, cheese, goat, etc.), but in any case, these figures are higher than in any purchased cottage cheese.

The calcium content in milk is not so high, if we talk about the store product. There, the calcium in milk does not exceed 100–120 mg / 100 g (whatever the calcium content in the purchased milk is a little less than most types of cottage cheese). But if there is an opportunity to drink fresh cow's milk, then just in one of its glass is about 300 mg of Ca, which is already slightly less than a third of the daily norm.

The benefits of calcium

The strength of the bone and muscular systems is laid in the period of their active growth, that is, during the first 25 years of life. There is no doubt that in this time period the body should consume adequate doses of calcium. Also, a high amount of this substance should be contained in the human diet after 50 years, when for natural reasons bone mineral density decreases, there is a risk of fractures and the development of osteoporosis. During pregnancy and lactation, the female body needs to increase the amount of calcium consumed for the normal development of the fetus and maintain its health.

Without calcium, blood clotting is not complete. Nervous conduction and muscle contractions occur as a result of chemical transformations of calcium-containing substances.

Calcium absorption process

To start the mechanism of calcium absorption in the body, the obligatory presence of fat, protein and vitamin D is necessary. The most suitable and most balanced product in this regard is cottage cheese with 9% fat, because 100 g of it contains the necessary 9.5 g of fat for further chemical transformations of a substance such as calcium.

Whether it is absorbed from the curd in full or not depends on many reasons. For example, in childhood and adolescence, the body consumes large amounts of calcium to ensure the growth of muscles and the skeleton. With age, as a result of hormonal changes and other causes, calcium absorption decreases sharply. The daily intake for adults is 1000 mg.

What is cottage cheese with, so that calcium is better absorbed?

If you notice signs of inadequate calcium absorption in your diet, we strongly advise, along with cottage cheese, include more vegetables and fruits in your diet. Carrots, radishes, greens, pumpkin, beets, cabbage, baked apples and pears, dried apricots and prunes will give piquancy and new taste sensations in tandem with cottage cheese. Extremely useful dairy product with acacia honey and other bee products. Enriching the dish with berries and nuts, it will be possible to doubt the adequate absorption of calcium. An excellent recipe will be baked fish with cottage cheese, seasoned with thyme, sage and black pepper. Do not forget about the traditional cheesecakes with sour cream, as the heat in the calcium in the cottage cheese is not destroyed.

Cottage cheese with honey

With what cottage cheese is eaten in order to assimilate calcium, we noted, but it is worth pointing out products that reduce the likelihood of its assimilation. Coffee, alcohol, spinach, sorrel, cereals fall into the undesirable list. This is due to the presence in these products of substances that form insoluble salts with calcium and prevent its absorption.

Is calcium absorbed from low-fat cottage cheese?

Closely tackling the question of the benefits of low-fat cottage cheese, you can find numerous arguments "for" and "against" its use. However, it can be noted with confidence that calcium from this product is absorbed by the body in the same way as regular cottage cheese.

Nutritionists consider a low-fat product unbalanced and offer advice on whether how to eat cottage cheese, to assimilate calcium. It is necessary to bring the figure of fat content eaten 100 grams of portion to 9%. It should be added to the dish a spoonful of sour cream, as well as flax seeds or sesame. The substances contained in these products will not only trigger the mechanism of calcium absorption, but also enrich the body with essential amino acids, vitamins, macro- and microelements.

In our article, we tried to answer the question of what cottage cheese is eaten with so that calcium is absorbed. However, it should be remembered that the process of mastering this most important substance also depends on the general mental and physiological state of the body, age, adherence to a healthy lifestyle, and the presence or absence of bad habits.

08.10.2007

Calcium is one of the most important minerals for humans. The number of studies whose purpose is to learn how to regulate the level of calcium in the body grows like a snowball. And what was considered true yesterday, today is becoming a myth. Let's try to separate the wheat from the chaff.

Myth 1. Calcium is involved in the formation of bone and dental tissue.

This is true, but only for 95% of calcium, and the remaining small part performs a lot of other important functions in the body:

1) is involved in the contraction and relaxation of muscles,

2) regulates the heart rate, reduces the pulse rate,

3) normalizes blood pressure,

4) participates in blood coagulation,

5) reduces the excitability of the nervous system, counteracts stress,

6) takes part in spermatogenesis,

7) normalizes the gastrointestinal tract.

Myth 2. Most of all calcium is found in milk, sour cream and cottage cheese.

Not. There are products in which the calcium content is much higher than in milk, for example, sesame seeds and almonds.

Calcium in sour cream is as much as in milk, but here it is combined with saturated fats and forms an insoluble complex (just soap) that is not absorbed by the body. This is also true for butter and fatty meats.

As for the curd - in its production of calcium goes into the serum.

Milk products

Milk 3% - 100mg, Milk 1% - 120mg,
   Yogurt - 120 mg, Sour cream - 100 mg,
   Cottage cheese, goat cheese - 95 mg,
   Hard cheese - 600-900 mg.

Green vegetables

Salad - 83mg, Cabbage - 60mg,
Celery - 240mg, Green onions - 60mg,
Green beans - 40 mg, Green olives - 77 mg.

Fruits, nuts, seeds

Figs - 57mg, Dried apricots - 170mg, Raisin - 56mg,
Almonds - 254 mg, Peanuts - 70 mg,
Sesame seeds - 1150mg, sunflower seeds - 100mg.

Fish and meat

Dried fish - 3000mg, Sardines - 350mg,
Boiled fish - 30 mg, Beef - 30 mg.

Bread
Black - 60mg, White - 30mg.

Myth 3. Children and pregnant women need increased calcium content.

Exactly. But besides this, there are several other groups of people for whom calcium is needed in large quantities.

Myth 4. Supplements, calcium supplements are able to replenish what we do not get through food.

With rare exceptions - no.

This is due to the fact that the absorption of calcium in the body depends on a number of other minerals and vitamins. Calcium is always in union with phosphorus. These elements are inseparable friends: phosphorus and calcium salts cannot be absorbed without each other.

Vitamin D is responsible for the correct ratio of calcium and phosphorus. In the absence of this vitamin, only 10% of calcium entering the body can be absorbed. In addition, studies have shown that magnesium, zinc, vitamin A and some hormones also play an important role.

It is very difficult to create an effective medicine that would contain all these substances in the quantities needed by the body. When I was operated on at the Research Institute of Traumatology, I asked the opinion of the surgeons on this subject. It turned out that at the moment there is only one remedy that can compensate for calcium deficiency, the effectiveness of which is confirmed by serious research. I will not write the name, because it is a hormonal drug, and the doctor must prescribe it.

Nature took care of us better scientists and presented many products containing salts of calcium, phosphorus and vitamin D at the same time. First, it is the liver of fish and beef liver. And secondly, seafood: sea kale, shrimps, lobster, crabs, herring, mackerel.

So, eat on health, and with calcium everything will be in order!