Calcium is essential for bones, teeth, muscles, and the nervous system. Calcium deficiency can lead to osteoporosis, muscle cramps, and nerve problems. Here you can see which foods are classified as suitable or unsuitable with calcium deficiency.
With Calcium Deficiency, 217 foods are currently allowed and 51 foods are not recommended. Check all foods in the interactive tool above.
The best calcium sources are milk and dairy products (cheese, yogurt), calcium-rich mineral waters, green leafy vegetables (kale, broccoli), sesame, almonds, legumes, and certain canned fish with bones (sardines, salmon).
Oxalic acid (in spinach, rhubarb), phytic acid (in bran, raw legumes), high table salt intake, phosphate (in soft drinks, processed foods), caffeine, and alcohol can negatively affect calcium absorption or excretion.
Yes, vitamin D is essential for calcium absorption in the intestine. Without sufficient vitamin D, the body can only poorly utilize calcium from food. With calcium deficiency, vitamin D status should also be checked.
Adults need approximately 1000 mg of calcium daily. Children, adolescents, pregnant women, nursing mothers, and older adults have higher requirements (up to 1200 mg). For diagnosed calcium deficiency, supplements under medical supervision are useful.
The best sources are dairy products (cheese, yogurt, milk), green vegetables (broccoli, kale), almonds, sesame, tofu, and calcium-rich mineral water (over 300 mg/l). Hard cheese like Parmesan contains particularly high calcium.
Oxalic acid (in spinach, rhubarb), phytic acid (in whole grains, legumes), excessive coffee consumption, and phosphate additives in processed foods can reduce calcium absorption. Vitamin D promotes absorption.