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The measure of calcium

Good Life Nutrition Bone Mass

Food is the basis of bone health. And while dairy products are the main sources of that mineral, other foods also contribute. Its equilibrium with phosphorus.

Calcium is a necessary mineral to prevent bone diseases, including osteoporosis, which affects more women after menopause.

Of the minerals of the organism, it is the most abundant: it represents between 1.5 and 2% of the total body weight of an adult.



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Helps keep bones and teeth healthy, where it concentrates in its highest proportion (around 99%).

Calcium prevents osteoporosis, preventing the bones from weakening, becoming thin and fracturing easily.

It participates in the proper functioning of the nervous system, in blood coagulation, the transmission of nerve impulses, muscle contraction and relaxation.

It helps regulate the heartbeat, controls blood pressure by preventing high blood pressure and prevents colon cancer.

The human being has a complex mechanism to keep the presence of calcium in the blood constant. Therefore, in order to prevent the body from taking calcium from the bones it needs, it is essential to consume foods rich in this mineral daily.

Where to get it

The main sources of calcium are milk and its derivatives, dark green vegetables (broccoli, Swiss chard, spinach), beans, nuts, tofu (tofu), soft-spined fish (canned sardines, salmon).

Milk and yogurt also provide vitamin D and magnesium, which are necessary for calcium absorption and bone formation.

In general, yogurts have more calcium than milk. With respect to cheeses, the harder they are, the higher their calcium content.

Therefore, it is important to always include dairy products in the daily feeding plan.

In case milk is not tolerated, the delayed variety can be consumed or try with yoghurts or cheeses.

You can also add lactase drops to regular milk or chew, before ingesting it, lactase tablets that are purchased in pharmacies or dietetics.

Other options are soy milk fortified with calcium and foods such as breads, orange juice and cereals enriched with this mineral. It is convenient in all cases to look at the signs and choose the most convenient ones.

With dairy products, approximate measurements

• 800 mg of Ca: obtained with 2 glasses of skim milk calcium (560 mg of calcium), plus 60 g of skimmed ricotta (200 mg of calcium)
• 1000 mg of Ca: 2 yogurts fortified with calcium (500 mg each).
• 1200 mg of Ca: 2 yogurts fortified with calcium, plus 60 g of low-fat ricotta (200 mg of calcium).

1500 mg of Ca: 2 yogurts fortified with calcium (500 mg of calcium each), plus the size of 1 small cheese match box of non-fat skimmed type cuartirolo (300 mg of calcium). Look at the label, make comparisons between brands and choose the one with the lowest percentage of fats. In the market there are compact lean cheeses between 4 and 6%. To all this, we must add 60 g of skimmed ricotta (200 mg of calcium).

Without dairy

For those who do not like dairy or have food allergies, there are options that can meet the needs of calcium, although always the reinforcement of dairy products is important.

• 800 mg of Ca: 2 tablespoons of the desserts of poppy seeds, plus 1 soup plate of green vegetables plus 3 sardines (those with cartilage, which are rich in calcium).
• 1000 mg of Ca: 4 tablespoons of the desserts of poppy seeds plus 1 soup plate of green vegetables, plus 3 sardines with cartilage.
• 1200 mg of Ca: 4 tablespoons of the poppy or sesame dessert, plus 1 side dish of green vegetables, plus 6 sardines with cartilage.
• 1500 mg of Ca: 6 tablespoons of the poppy or sesame dessert plus 1 plate of green vegetables, plus 6 sardines with cartilage.

Its absorption

It is important to achieve a good supply of calcium, to form a good peak of bone mass between 30 and 35 years, the most important moment in its formation.

It is not achieved before because the bones are growing until 23 years old. Afterwards, it does not grow anymore and there we have to strengthen it by increasing the density to reach the peak of bone mass. The following are the conditions to achieve that goal.

With physical activity

The contribution and the balance between vitamins and minerals.

• Avoid alcohol.
• Avoid tobacco
• A good selection of foods is essential.

In addition to consuming foods rich in calcium, for the body to absorb it correctly in the daily food plan there must be a contribution of phosphorus approximately equal to that of calcium; there must also be a correct relationship with the intake of protein and sodium.

This means that foods such as dried fruits (nuts, hazelnuts, roasted peanuts), having much more phosphorus than calcium, break the relationship between both minerals and calcium is not absorbed properly.

For women, regular physical activity will increase bone mass before its peak absorption peak occurs, at 30 or 35 years, as noted. This will mean a benefit when the menopause stage arrives, which will delay the loss of this mineral.

Enemies of calcium

Avoid high consumption of sodium (salt) and protein, especially those of animal origin, foods rich in phosphorus rather than calcium.

The xanthines. They are substances present in tea, coffee and mate that can cause bone demineralization.

The cigarette. It can cause bone deterioration.