Calcium (Ca) is a macromineral that plays an important structural role in our body by being an integral part of bones and teeth. However, for the fixation of calcium in the bone system, the presence of Vitamin D is necessary.
Calcium is the most abundant mineral in our body and has relatively high consumption recommendations, since it is essential for the formation of the skeleton of the body, being very important that its basic needs are covered during childhood and adolescence . In addition, during pregnancy and lactation the calcium needs increase significantly.
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In old age it is also very important to have adequate levels of calcium in the body, in order to replace the losses that occur in this mineral, such as osteoporosis .
Of the total calcium content in foods, only between 20% -40% of the total is absorbed. Its absorption improves with the presence of vitamin D, lactose, fat, proteins, vitamin C and acid medium. Hence, the foods with the best bioavailability of calcium are milk and dairy products .
Calcium functions
Calcium has various functions in our body:
- It is part of the teeth and bones and helps to keep them healthy.
- It is necessary for the blood to clot.
- Participates in the transmission of the nervous impulse.
- It has an important role in muscle contraction.
- Stimulation of hormonal secretion.
- It contributes to the activation of enzymes that serve as mediators in different chemical reactions.
- It collaborates in the permeability of cell membranes so that they can effect the exchange of substances with the medium (oxygen and nutrients).
- Participates in the absorption of vitamin B12.
Food sources of calcium
The main food sources from which to obtain calcium through diet are:
- The main source of calcium is milk, yogurt , cheese and other dairy products.
- Between the cheeses they emphasize the gruyere, emmental, the manchego, the one of Burgos or the roquefort.
- Fish from which you can eat the spines (sardines, anchovies, salmon ...), seafood (prawns, crayfish, prawns).
- Green leafy vegetables (cabbages).
- Seeds of sunflower.
- Legumes (legumes, soybeans, chickpeas, green beans, beans).
- Peanuts, almonds, hazelnuts, pistachios and in smaller proportion dry figs, nuts, dates or raisins.
- Water for consumption.
Calcium deficiency
The lack of calcium necessary for the proper functioning of our body can cause:
- Osteoporosis: decreased bone mass and increased fragility of bones.
- Rickets: low mineralization and bone deformity.
- Tetany: alteration in muscle contraction.
Calcium toxicity
- Increased calcium in blood and urine.
- Deposits of extra-bone calcium.
Daily calcium recommendations:
- 800-1200 mg / day in adults