What is it, how does it work and what food is it in? ABC of a fundamental mineral.
How does it act?
- 1. Calcium is a mineral that the body uses to form bones as it grows.
- 2. Bone tissues can suffer when there is not an adequate intake of calcium in the diet.
- 3. Bone density is the amount of calcium and other minerals in bones. It begins to decrease between 25 and 35 years of age as a result of aging. That is why it is important to take calcium throughout life.
- 4. About 1,200 milligrams of calcium per day and 800 to 1,000 international units of vitamin D3 are needed , which acts on the absorption of calcium.
- 5. It is the most abundant mineral in the human body , contained mainly in the teeth and bones. It is also present in body tissues, neurons and blood.
- 6. Consuming appropriate levels of calcium helps prevent the development of osteoporosis.
- 7. The best source of calcium are dairy products.
Doctor's Best, Best Vitamin D3, 5000 IU, 360 Softgels 2 Pack
Calcium functions
- - Development of strong bones and teeth.
- - Blood coagulation.
- - Sending and receiving nerve signals.
- - Contraction and muscle relaxation.
- - Helps maintain a normal heart rhythm.
And osteoporosis, what?
A diet rich in calcium and vitamin D helps prevent osteoporosis but is not a guarantee for not suffering from it. Physical exercise, a healthy lifestyle and a nutritious diet are decisive when it comes to preventing the development of the disease. Some medications and menopause can be factors that influence the progress of osteoporosis, so it is necessary to undergo continuous check-ups by your trusted doctor to establish risk factors.
THE FUNCTIONS OF CALCIUM AND RICH FOODS IN CALCIUM
Our body needs, in addition to nutrients such as proteins, carbohydrates and fats, vitamins and minerals to stay strong and healthy in general. These can be found in specific foods, so it is important to have a varied and balanced diet that also provides vitamins and minerals to maintain optimal functioning.
One of the minerals needed in more important amounts is calcium, which is essential for our health in all stages of life. But what are the functions of this that make it so special? And what foods with calcium are especially recommended?
Adult couple drinking milk
WHAT ARE THE FUNCTIONS OF CALCIUM?
From forming the structure of bones and teeth to contribute to the functioning of the heart, muscles and nerves, an essential function of calcium is to keep our bones strong and help prevent ailments such as osteoporosis over the years. [one]
Osteoporosis is a condition that involves a loss of density and bone quality and carries the risk of fractures, or broken bones. Throughout his life, one in three women and one in five men will experience a fracture due to osteoporosis, an unfortunate incident that is more frequent than stroke, heart attack and breast cancer combined. [2] But it does not always have to be this way!
HOW MUCH SHOULD I TAKE? AND HOW MUCH QUANTITY DO SOME FOODS WITH CALCIUM HAVE?
The recommended daily amount of calcium needed differs between men and women, and also changes at each stage of life. Men age 50 or older need approximately 1000 mg of calcium per day, while women in that age group need about 1200 mg per day. [3]
To get an idea, a glass (220-250 ml) of milk contains approximately 300 mg of calcium, a quarter of a glass (60 ml) of whole almonds contains 93 mg and a cup of boiled broccoli contains approximately 66 mg. [4] These are some sources of calcium ideal to supply a lack of this mineral.
Person with bowl of milk and cereals
HOW DO I TAKE MORE CALCIUM IN MY DIET?
There are many ways to incorporate calcium into your diet through calcium-rich foods to help you achieve the daily amount needed. Here are some examples on how to increase consumption:
• Mix yogurt or cow's milk / calcium-enriched soya drink with fresh fruit to make a healthy smoothie and fill the day with energy.
• Add legumes and green leafy vegetables to the midday salad.
• Prepare snacks such as almonds or cheese to have an easy snack. These are two examples of foods rich in calcium.
• Try to add frozen leafy greens, such as cabbage, turnip greens or kale cabbage into a healthy stir-fry.
• Open a can of sardines or prepare a sandwich with canned tuna.
• In the event that calcium intake is not enough with the intake of these foods, there are other sources of calcium, such as calcium-rich food supplements. A serving (20g) contains 40% of the intake reference value of this mineral.
Foods rich in calcium
WHAT CAN FAVOR OR DIFFICULT MY INTAKE OF THIS MINERAL?
It is important to remember that vitamins and minerals work together to help your body. There is a vitamin, D, that can help the body absorb calcium and is found in foods such as fish, egg yolk and milk.
In addition, exposure to sunlight covers part of the needs for vitamin D, [5] which, in turn, may contribute to a better absorption of calcium in the body.
Adult people exposing themselves to the sun
Similarly, there are also foods that should be consumed in moderation due to their ability to inhibit the absorption of this mineral. This is the case, for example, of caffeine and alcohol, but also of some healthy foods that contain oxalates (such as spinach, sweet potatoes, etc.). [6]
HOW DO I KNOW IF I HAVE A LACK OF CALCIUM?
If you consider that you do not cover calcium requirements through food, there are nutritional supplements or fortified foods that can help you. Talk to your doctor or a qualified nutritionist, who can provide more information.