The most abundant mineral in the body, calcium plays a key role in muscle contraction, membrane permeability and blood clotting. So many essential functions which should push you to cover your daily calcium needs (1000 mg per day for an adult, 1200 mg for the elderly or postmenopausal women). But where to find this mineral? Beyond dairy products, water constitutes an interesting alternative. Dr. Thierry
Hanh, a nutritionist, gives us a list of the most calcific bottled mineral waters.
The waters richest in calcium
Contrary to popular belief, it’s not just dairy products that provide you with calcium! Bottled waters also prove to be great allies.
“The bioavailability of calcium from calcium-rich mineral waters is equivalent to, and sometimes greater than, that of milk and dairy products. Measured absorption rates generally vary between 22% and 37%, similar to those observed for milk,” admits Dr. Thierry Hanh.
Of course, calcium absorption is influenced by multiple factors, including the consumption of certain foods or compounds present in the diet. “Better understanding these interactions allows us to maximize the effectiveness of calcium intake, particularly that contained in mineral water or rich foods.“, specifies the doctor.
And on the shelves, not all waters are equal: while some appear poor in minerals, others turn out to be particularly rich in calcium and contribute significantly to the recommended daily intake.
“The French mineral waters richest in calcium are generally those whose content exceeds 150 mg/L, according to European directive 2009/54/EC. tells us Dr. Thierry Hanh, nutritionist.
The most calcific mineral water on the market is that distributed by the Saint Antonin brand (568 mg), closely followed by Courmayeur water (556 mg/l), Hépar (549 mg/l), Contrex (468 mg/l) and Salvetat (160 mg/l). For comparison, tap water generally contains between 50 and 100 mg/L of calcium, depending on the region where it is distributed.
The ranking of the most calcium waters sold in supermarkets
- Saint Antonin: 568 mg;
- Courmayeur: 556 mg;
- Hepar: 549 mg;
- Contrex: 468 mg;
- Rozana: 301 mg;
- Vittel: 240 mg;
- Verniere: 230 mg;
- St-Armand: 176 mg;
- Quezac: 170 mg;
- San Pellegrino: 164 mg;
- Perrier: 160 mg;
- Salvetat: 160 mg;
- Badoit: 153 mg.
The risks of calcium deficiency
Is it useful to specify this? Too low a calcium level is not trivial: it can cause muscle pain, osteoporosis (and therefore a risk of fractures) and even heart rhythm disorders. So many reasons to make sure you have a good intake, or even supplement correctly.
“Calcium plays a key role in the mineralization and structure of the skeleton. A reduction in bone mass due to insufficient calcium intake or malabsorption leads to skeletal damage such as osteoporosis or osteomalacia and increases the risk of fractures. warns Dr. Thierry Hanh.
Waters rich in calcium: the benefits of such consumption
To avoid being deficient, you will have understood: bottled water offers a real boost. And this, for several reasons, recalls the expert:
- These waters are particularly recommended for people with lactose intolerance or following a vegan diet;
- Regular consumption (1 to 1.5 L/day) has shown beneficial effects on bone mineral density, particularly in postmenopausal women with low calcium intakes;
- Calcium consumption being insufficient in general among the female population, we must be vigilant to provide our body with the recommended quantity of calcium during this important period of life represented by pregnancy and breastfeeding;
- The calcium intake from mineral water is calorie-free.
How to consume them?
On a daily basis, it is recommended to drink 1 to 1.5 liters of water per day to meet the body’s needs. A consumption, which it may be useful to split according to the expert.
“Spreading consumption over the day (for example, 500 mL with meals, 500 to 1000 mL outside) optimizes absorption and coverage of fluid needs”, advises the practitioner.
Also think about:
- Vary the sources of calcium and distribute their consumption throughout the day;
- Limit the consumption of certain foods rich in oxalates or phytates, especially during meals rich in calcium;
- Favor a diversified diet, rich in fruits, vegetables and plant-based products to optimize bone health.
“By taking these factors into account, it is possible to maximize calcium absorption and take full advantage of its health benefits,” concludes Dr Thierry Hanh.