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Calcium: what you need to know

Calcium is a mineral in your body that is also found in many foods. Most of the calcium in the body is found in bones and teeth. There is also calcium in the blood, muscles, other tissues of the body, and fluid between the cells.

Path to better health

You need calcium to keep bones and teeth healthy and strong throughout your life. Your body also uses calcium to:

•     Help blood vessels and muscles function properly.
•     Help the release of hormones and enzymes that keep your body functioning properly.
•     Help the nerves to carry messages throughout the body.
•     Help control important nutrients, such as magnesium, phosphorus and potassium.

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Your body can not produce more calcium. So it's important that you provide the calcium you need. The amount of calcium you need each day depends on your age, gender, and other factors. For example, vitamin D improves the absorption of calcium. Alcohol reduces the absorption of calcium. Doctors recommend:

•     Children 0-6 months: 200 milligrams (mg) per day.
•     Children of 6-12 months: 260 mg per day.
•     Children of 1-3 years: 700 mg per day
•     Children of 4-8 years: 1,000 mg per day.
•     Children 9-18: 1,300 mg per day.
•     Adults 19-50 years: 1,000 mg per day.
•     Adult men 51-70 years old: 1,000 mg per day.
•     Adult women aged 51-70 years: 1,200 mg per day.
•     Adults 71 years and older: 1,200 mg per day.

It is better to distribute calcium throughout the day. Eat calcium-rich foods at each meal instead of everything at once. Make sure you get enough vitamin D every day to help your body absorb calcium.

Low-fat, low-fat dairy products (yogurt, cheese and milk) are good sources of calcium. Plant sources of calcium include dried grains, kale, spinach and cabbage. Animal sources of calcium include fish with soft bones, such as sardines and salmon. For example, 2 ounces of non-fat American cheese have 447 mg of calcium. One cup of skim milk has 299 mg of calcium. And 3 ounces of pink salmon have 183 mg of calcium. Some foods can be enriched with calcium (orange juice, bread, pasta, dried breakfast cereals and dairy substitutes).

If you are not getting enough calcium from food sources, talk with your doctor about a calcium supplement. Depending on your age, sex, general health, and other factors, your doctor may recommend that you take a calcium supplement. Also, your doctor can tell you if a calcium supplement will affect any condition you have. He or she needs to know about any prescription or over-the-counter (OTC) medications, or other dietary supplements, that you are taking. Calcium supplements can affect how certain medications work. For example, calcium supplements may interfere with medications for blood pressure and synthetic medications for the thyroid, bisphosphonates, and antibiotics. Other supplements, such as iron, can affect the way your body absorbs, uses, or gets rid of medications or supplements.

There are 2 main types of calcium supplements: calcium carbonate and calcium citrate. Both are available without a prescription. Non-prescription calcium supplements are available in the form of tablets, chewable, liquid and powder. Other types of calcium include calcium gluconate and calcium lactate. These contain less elemental calcium than calcium carbonate and calcium citrate.

If a supplement is right for you, your doctor will help you decide which one to take. He or she will also explain how much calcium you should take each day and how to take the supplement. For example, calcium carbonate should be taken with meals to avoid possible unpleasant health effects (also called adverse effects). Taking it with meals helps your body absorb it better. Calcium citrate can be taken on an empty stomach.

Aspects to consider

If your body does not get enough calcium and vitamin D to support important functions, it takes calcium from the bones. This is called loss of bone mass. The loss of bone mass causes the inside of the bones to become weak and porous. This puts you at risk for osteoporosis, a bone disease.

Certain populations are at increased risk of low calcium levels, including:

•     The postmenopausal women.
•     People who have lactose intolerance and avoid dairy products.
•     Women who have an eating disorder (for example, anorexia).
•     People who do not eat animals, fish or dairy products (vegans).
•     People who take certain medications for osteoporosis.
•     People who have parathyroid disorders, inflammatory bowel disease, or liver or kidney disease.

Unfortunately, consuming more calcium than your body needs can cause adverse (negative) effects. This includes kidney stones, frequent urination, stomach pain, nausea / vomiting and fatigue. It is rare to get an excess of calcium alone from food. There is an amount of calcium that most people can take every day without developing problems. This is known as the maximum level of tolerable intake. Doctors recommend the following levels of tolerable intake by age:

•     0-6 months: 1,000 mg per day.
•     7-12 months: 1,500 mg per day.
•     1-8 years: 2,500 mg per day.
•     9-18 years: 3,000 mg per day.
•     19-50 years: 2,500 mg per day.
•     Over 51 years: 2,000 mg per day.

Talk to your doctor about whether the supplements are right for you.
Questions to ask your doctor

•     Can excess calcium cause stomach upset?
•     Can a disease cause low calcium?
•     Can osteoporosis develop at an early age?

The importance of calcium in nutrition

Calcium is the most abundant mineral in our body. We store more than 99% of the calcium in the bones and teeth, the rest is found throughout the body: in the blood, muscles and fluid between the cells. The concentration range of this mineral in the blood is very narrow, so when in our diet we do not have enough consumption, it is obtained from bone reserves. About 500 mg of calcium enter and leave the bones daily. It has many important functions, among which the main ones are:

•     Fundamental in the formation and maintenance of bones and teeth.
•     It is essential for the transmission of nerve impulses, favors an adequate muscular response and good functioning of the cardiac muscle.
•     It is necessary for the processes of blood coagulation.

In all stages of life its consumption is of the utmost importance. In the stage of growth and development of children and adolescents, the consumption of calcium is important for the maturation of their bones and teeth. Between 9 and 18 years, the maximum retention of this mineral occurs. In children, a diet low in calcium causes a disease called rickets, which is characterized by weak bones and growth deficiency. In adults, its deficiency can cause long-term osteoporosis (decrease in bone mass and density). Studies have shown that a diet rich in calcium promotes the control of high blood pressure, is less likely to develop colon cancer and helps lower cholesterol slightly.

Calcium intake recommendations are suggested values ​​based on population studies and will depend on age, whether male or female, whether pregnant or lactating. The current recommendation in Mexico is 900 mg of calcium per day for adults. For more information, review table 1.
Age group     Recommended daily intake

• Children     800 mg
• Teenagers     1200 mg
• Adults     900 mg
• Pregnant woman     900 - 1,200 mg
• Lactating woman     1,200 - 1,500 mg

Food sources: Calcium is present in almost all foods in small quantities, but there are a few foods that contain a large amount of this mineral. The main sources are dairy products, while some vegetables, mainly green leafy ones, also contribute a considerable amount of calcium although it should be noted that many times this is not totally bioavailable. On the other hand, nuts and nuts and fortified foods are also a good source of calcium.

Some ideas to increase your consumption of dairy products and give variety to your food: prepare smoothies, creams like soups, consume yogurt (there are many varieties in the market), add cheese to your dishes, low-fat yogurt ice cream, also They provide calcium. An adequate intake of vitamin D can help the proper absorption of calcium, so we recommend reading the labels and prefer dairy products that are fortified with this vitamin. Another way to get it is sunning yourself, fifteen minutes a day are enough for your body to produce it in adequate amounts.

"Physical exercise increases the intestinal absorption of calcium, while sedentary lifestyle accelerates the demineralization of bones"

Stay active, perform a physical activity on a regular basis, such as walking, running, cycling, swimming, etc. It has been seen that the impact exercise helps strengthen the bones. Remember that it is necessary to seek a health professional if you have any condition and never self-medicate and do not self-supplement without guidance.

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Calcium, essential for health

SUMMARY

Calcium (Ca) is the most abundant mineral element in our body, since it is an important part of the skeleton and teeth. It supposes around 2% of the corporal weight. The functions of calcium are: a) skeletal functions and b) regulatory functions.
The bone is formed by a protein matrix that is mostly mineralized with calcium (the most abundant), phosphate and magnesium; For this, a correct dietary contribution of Ca, phosphorus and vitamin D is essential. Ca ionic (Ca 2+ ) is an indispensable cellular component to maintain and / or perform the different specialized functions of practically all the cells of the organism. Due to its important functions, Ca 2+ must be tightly regulated, keeping its plasma concentrations within narrow ranges. For this there is an accurate response to hypocalcemia or hypercalcemia, in which parathormone, calcitriol, calcitonin and vitamin K are involved.



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The intakes of Ca in the Spanish population are low in a significant percentage of the population, especially in older adults, especially in women. The main source of Ca in the diet is milk and all its derivatives. Green leafy vegetables, fruits and legumes may be important as sources of Ca in a Mediterranean food pattern. The bioavailability of Ca from the diet depends on physiological and dietary factors. The physiological ones include age, physiological situation (gestation and lactation), the status of Ca and vitamin D and the disease. Several studies relate the intake of Ca in the diet and various diseases, such as osteoporosis, cancer, cardiovascular diseases and obesity.

ABSTRACT

Calcium (Ca) is the most abundant mineral element in our body. It accounts for about 2% of body weight. The functions of calcium are: a) skeletal functions and b) regulatory functions.
Bone consists of a protein matrix that mineralizes mainly with calcium (the most abundant), phosphate and magnesium, for it is essential an adequate dietary intake of Ca, phosphorus and vitamin D. The ionic Ca (Ca 2+ ) is essential to maintain and / or perform different specialized functions of, virtually, all body cells. Because of its important functions Ca 2+ must be closely regulated, keeping plasma concentrations within narrow ranges. For this reason there is an accurate response against hypocalcemia or hypercalcemia in which the parathormone, calcitriol, calcitonin and vitamin K are involved.
Ca intakes in the Spanish population are low in a significant percentage of the older adult's population, especially in women. The main source of Ca in the diet is milk and milk derivatives. Green leafy vegetables, fruits and vegetables can be important sources of Cain a Mediterranean dietary pattern. The bioavailability of dietary Ca depends on physiological and dietary factors. Physiological include age, physiological status (gestation and lactation) Ca and vitamin D status and disease. Several studies relate Ca intake in the diet and various diseases, such as osteoporosis, cancer, cardiovascular disease and obesity.

Introduction

Calcium (Ca) is a micronutrient from the group of minerals that must always be part of our diet. It is the most abundant mineral element in our body, since it is an important part of the skeleton and teeth. It supposes around 2% of the corporal weight; in absolute figures, approximately 1,200 g (1,2 kg). Of all body calcium, 99% is found in the skeleton and teeth in the form of hydroxyapatite, a crystalline compound that includes phosphorus (Ca 10 [PO 4 ] 6 [OH] 2 ). The rest (1%) is found in the soft tissues and body fluids (1).

This particular body distribution justifies its essential functions in the body, the mineralization of bones and teeth and the regulation of cellular functions in practically all body tissues. As examples, Ca is essential for muscle contraction and nervous system function (1,2).

Like all nutrients, Ca must be provided in the diet and the main source of this mineral is milk and milk products, which contribute around 40% of the recommended daily intakes (IDR).

In this article we will include the functions of Ca in our organism, the homeostasis of this mineral, the dietary sources, its bioavailability and the recommended intakes. Finally, we will include the relationship between Ca and bone health and its role in the maintenance of body weight, in cardiovascular diseases and cancer.

Calcium functions

The functions of calcium, as we have already pointed out, can be specified in two: a) skeletal functions and b) regulatory functions (1).

SKELETAL FUNCTION

Ca is a fundamental part of our skeleton (bones) and teeth. The bone is formed by a protein matrix that is mostly mineralized with calcium (the most abundant), phosphate and magnesium; For this, a correct dietary contribution of Ca, phosphorus and vitamin D is essential.

The bone tissue is formed by two different types, the compact bone (cortical) (80%), whose function is to give hardness to the skeleton and exercise structural function, and trabecular bone (20%), whose function is metabolic. Despite its compact appearance, bone is a dynamic structure that is constantly remodeling, destroying (resorption) and forming (formation) continuously (1).

The relative rate of resorption and bone formation will depend on age. From 20-30 years, where a peak of mineralization is reached, the formation predominates over the resorption, and from 30-35 begins to prevail the resorption against the formation, with a loss of bone density. This last process is especially relevant in women after menopause, where it is accelerated and can compromise bone health (osteoporosis) if there is an adequate supply of Ca, P, Mg and vitamin D, mainly along with lifestyles healthy, among which regular physical activity is included (1,3).

The tooth is made up of three types of tissues: enamel, dentine and cement. Enamel and dentin are formed by hydroxyapatite.

NON-SKELETAL FUNCTION

Ca (Ca ion: Ca 2+ ) is a cellular component essential to maintain and / or perform the different specialized functions of practically all the cells of the organism. These functions, non-skeletal, we can divide into structural and properly regulatory. Within the former, Ca is involved in the maintenance of cellular structures (organelles), secretory granules, cellular and subcellular membranes and nuclear structures (such as chromosomes) (1,4).

In relation to its regulatory function, this mineral can exercise its function passively or actively. Passively, plasma calcium levels regulate enzymatic reactions. The active regulatory function is exerted by the intracellular concentration of Ca 2+ . The changes in its intracellular concentration, in response to a stimulus (hormone, neurotransmitter, etc.), modify the behavior, the functional response, of that cell. These functional responses include cell division, secretion, aggregation, muscle contraction, transformation and metabolism. The maintenance of an adequate concentration of cytoplasmic Ca 2+ (of the order of 0.1 μmol / l), with respect to the extracellular one (of the order of 1,1 mmol / l), can maintain an optimal function of the cell; On the other hand, an unregulated increase in the cytoplasm can initiate a process of cell damage and death (4,5).

Due to its role as a second intracellular messenger, calcium intervenes in intracellular proteolysis, apoptosis and autophagy, enzymatic activation / deactivation (by phosphorylation / dephosphorylation), secretion (including that of neurotransmitters and neuromodulators in the nervous system), muscular contraction, aggregation platelet, cellular bioenergetics, gene transcription, etc. (4.6).

Calcium homeostasis

Due to its important functions, Ca 2+ must be tightly regulated, maintaining its plasma concentrations within narrow ranges (1,1 and 1,3 mmol / l). For this there is an accurate response to hypocalcemia or hypercalcemia involving parathormone and 1,25 dihydroxycholecalciferol (1,25 [OH] 2 vitamin D 3 ), and calcitonin, and recently the vitamin has been involved K for its relationship with osteocalcin. These humoral regulators act at a bone, renal and intestinal level, affecting the mobilization and deposit of calcium in the bone, its intestinal absorption and its renal excretion. Calcium homeostasis is closely related to that of phosphates through fibroblast growth factor 23 (FGF23) and Klotho factor (7).

Recommended calcium intakes

The recommended intakes of Ca are related to age, due to the different needs of this mineral in different stages of life. Thus, in active growth stages (first years of life and pubertal growth spurt) the demands are greater to meet the growth in length of the long bones. Subsequently, especially in women after menopause, the greater bone loss of calcium increases the requirements to maintain an adequate bone density that avoids the higher incidence of stress bone fractures, more frequent at this stage.

Table I lists the recommended intakes of Ca for the Spanish population taken from various sources and compared with those of the Institute of Medicine (IOM) of the United States, including, in the latter, the Estimated Average Requirements (EAR).

Calcium intakes in Spain

There are several studies that collect the intakes of Ca from the Spanish population. The ENIDE study (2011) (12) shows an observed calcium intake of 886 mg / day in men and 834 in women. The adequacy ranges from 65% to 98%, depending on the recommended daily intakes (IDR) considered. However, if in this same study we consider the distribution of usual intakes taking into account the intra and interindividual variations and the EAR ( Table I ), the percentages of population at risk of low intakes of Ca ranges from 20-30% in men and 35-82% in women, depending on the age segments. The main source of this mineral is milk and milk products (44%), followed by fish, molluscs and crustaceans and pulses, seeds and nuts.

The data on Ca intake from the FEN-MAGRAMA food consumption panel are similar to the ENIDE study and show a slight downward trend from 2003 to 2008 (889 mg / day versus 874 mg / day) (13).

In studies of specific groups, such as menopausal women, Ortega et al. they present calcium intakes of 956.1 mg / day, slightly higher than those found in the two previous studies of the adult Spanish population. However, the risk percentages of marginal calcium intakes, compared to the EAR, is 41% of menopausal women. Other studies show intakes of Ca that range between 626 and 644 mg / day in postmenopausal women and men over 50 years of age, or the INDICAP study in the Spanish adult population, which observes intakes of 991 mg / day (14-17).

Globally, the intakes of Ca are low in a significant percentage of the Spanish population, especially in older adults, and among these, women have lower intakes.

Dietary sources of calcium and bioavailability

The main source of Ca in the diet is milk and all its derivatives. Some cheeses contain more than 1 g of Ca per 100 g of food, with butter having a lower content, 15 mg / 100 g. The liquid milk presents an average of 124 mg / 100 g. Two thirds of Ca in milk are bound to casein and the rest free (1).

Then there are green leafy vegetables, fruits and legumes, which can be important in a Mediterranean food pattern, which can provide up to 400 mg / day. Cereals are not a rich source of Ca unless they are supplemented with it, as in some countries such as the United Kingdom. Finally, we must not forget water and food supplements.

The bioavailability of Ca from the diet depends on physiological and dietary factors. The physiological ones include the age, physiological situation (gestation and lactation), the status of Ca and vitamin D, and the disease.

The dietary factors depend on each food and its composition, which can affect positively or negatively their intestinal absorption. Thus, the physical form of Ca (relative solubility and presence of oxalates, phytates and uronates), the presence in the diet of foods rich or not in vitamin D, the content of fat and protein and other factors (caffeine, alcohol, etc.) .) can affect the absorption of the mineral and, therefore, modify its bioavailability. For example, Ca present in milk has a high bioavailability, better than that of cereals and vegetables and similar to inorganic sources (CO 3 Ca). Thus, the bioavailability of milk is 30% compared to 5% of spinach. This high bioavailability is due to the absence of inhibitory factors and the presence of other components such as lactose, which prevents its precipitation, casein (phosphopeptides) and non-digestible oligosaccharides (inulin and oligofructose). A particular case is breast milk, with an even greater bioavailability (35%) based on the fatty acid profile and the Ca: P ratio (1).

On the other hand, the lower bioavailability of Ca present in vegetables is due to the presence of substances such as oxalates, uronates and especially phytates, which adversely affect the absorption of the mineral and consequently its bioavailability. Regarding the Ca present in water (tap or bottled minerals), its bioavailability is high; however, it has a great variability in the content of this mineral and, in general, has lower concentrations than milk and its derivatives (1).

Calcium and disease

Ca 2+ plays an essential role in innumerable functions of the organism, modifying its intracellular concentrations and initiating intracellular signaling pathways. However, when homeostasis fails, various pathological changes occur as a result of alterations in the cytoplasmic levels of this cation. This area includes musculoskeletal, neurological, neurodegenerative, cardiomyopathy, etc., as a consequence of the alteration of Ca 2+ homeostasis (18).

On the other hand, it is known by various studies the relationship between the intake of Ca in the diet and various diseases: bone, chronic (cancer and cardiovascular disease) and obesity.

CALCIUM AND BONE HEALTH. OSTEOPOROSIS

Osteoporosis is defined as a disease characterized by a low bone mass density (> 2.5 standard deviations from the mean values ​​of young adults) together with a deterioration of the bone microarchitecture that leads to bone fragility and the consequent increased risk of fracture. This disease affects millions of people and WHO considers it one of the main health problems in the world. This is because this disease multiplies by 4 the risk of suffering a bone fracture. To know the density of bone mass, the most generalized technique is double energy X-ray radioabsorptiometry (DEXA). Osteoporosis can be primary or secondary to other pathological processes. The primary can be type I, of early establishment before menopause and type II, senile (1,18).

The cause of osteoporosis is an imbalance between the inputs and outputs of Ca from the body. The intake of Ca and its digestive and metabolic utilization are not enough to compensate for the losses required by faeces and urine. Normally under these circumstances and for type II osteoporosis there is a decrease in the synthesis of calcitriol, the active metabolite of vitamin D, by a problem in the renal function where it is formed, or an insensitivity of the intestinal epithelial cells to it, due to advanced age. This is compounded by low vitamin D status due to low intakes or low exposure to solar radiation (1,18,19).

The influence of the intake of Ca on osteoporosis is observed by low intakes that can not maintain the calcemia, so Ca is mobilized from the bone deposits. There are studies that relate the high intakes of milk and milk products during adolescence with higher bone density and lower risk of fractures in the postmenopausal period. However, other studies find no association between calcium intake at a given time and bone mass. Therefore, several prospective studies have not been able to establish an association between Ca intake and reduction of the risk of osteporotic fractures (1).

On the other hand, Ca supplements at doses higher than those we consume with the diet, more than 500 mg / day, seem to reduce the risk of fractures in men and women at advanced ages, and when dietary Ca intakes were Very low. An important aspect is the time to administer supplements of this mineral, being more effective in late stages of menopause than immediately after its establishment (1).

CALCIUM AND CANCER

Several studies show a relationship between the intake of Ca and colorectal cancer. The consumption of less than 400 mg / day of Ca is associated with a higher incidence of this type of neoplasm compared to intakes higher than 800 mg / day. Other studies have shown that high intakes of Ca also reduce the formation of adenomatous colon polyps, a precursor lesion of cancer. Also, supplementation with Ca reduces the recurrence of colon adenomas. According to several studies, this effect of Ca is related to the ability of this cation to bind fatty acids and bile acids in the intestinal lumen, preventing both, in their ionized form, from exerting a proliferative effect on the colonocytes, increasing the probability of cell formation with genome errors (20).

Ca action has also been proposed through the calcium-sensitive receptor present in colon epithelial cells both normal and neoplastic. This receptor detects changes in the concentrations of Ca in the diet. Its binding to the receptor causes elevations in intracellular Ca that result in growth inhibition, increased apoptosis and promote cell differentiation (20-23).

There are studies on the relationship of Ca with other types of cancer such as breast cancer, although there is no such evident evidence, since the studies used milk and its derivatives as a source of the mineral (1).

CALCIUM AND CARDIOVASCULAR DISEASES

Epidemiological studies have shown that there is an inverse relationship between the intakes of Ca and the risk of suffering from cardiovascular diseases. These effects seem related to plasma lipid levels. Thus, mineral supplementation decreases total cholesterol and LDL-cholesterol in plasma, while increasing HDL-cholesterol. On the other hand, low intakes of Ca have been related to hypertension, a risk factor for cardiovascular diseases (24).

It is necessary to point out that some studies have shown that the use of Ca supplements in high doses can have a negative impact on cardiovascular health. In fact, it has been reported that with an intake of Ca below 500 mg / day and above 1,200 mg / day, mortality curves due to cardiovascular diseases and total mortality increase (25,26).

CALCIUM AND BODY WEIGHT

One of the recent findings is the relationship between the intake of Ca and body weight. Several studies show an inverse relationship between the intake of Ca and the body mass index (BMI). This relationship between cation and body weight is related to the role it plays in the regulation of body adiposity through a decrease in lipogenesis and an increase in lipolysis in adipose tissue. Along with this has been described a role of Ca in the balance of body energy, decreasing appetite and increasing thermogenesis. In addition, the calcium in the intestinal lumen can form soaps with the fat of the diet, favoring its precipitation and its fecal excretion, and consequently, diminishing its absorption. In these mechanisms, the calcium-sensitive adipocyte receptor appears to be involved. Its stimulation by low intakes of Ca decreases lipolysis and increases lipogenesis.

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The benefits of calcium in the human body

When we eat, we ingest a large amount of vitamins, minerals and other basic nutrients that allow us to keep the body healthy. Of all of them, calcium stands out in a special way.

This metallic element has a white-silver tone, is chemically reactive, its symbol is Ca and its atomic number is 20. Calcium helps in many reactions with enzymes, participate in the metabolism of glycogen and regulate muscle contraction. The greatest quality of calcium is to allow our bones to enjoy excellent health. Its deficiency causes the appearance of diseases such as osteoporosis. In fact, the medical studies carried out indicate that an insufficient consumption of calcium throughout life decreases bone density and causes a high rate of fractures. National nutrition surveys reveal that most people do not take enough calcium to grow their bones and stay healthy.



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In addition, calcium is necessary for organs such as the heart, muscles and nerves to work properly and contributes to the proper coagulation of the blood.

The recommended dose depends on many factors such as age, sex, medications and bone density. The recommended daily calcium intake is approximately 1000-1500 milligrams. Against this dose, children between 4 and 8 years old should take 800 mg, adolescents (up to 18 years old), 1,300 mg, adults under normal conditions about 1,000 mg, adults over 50, 1200 mg, same than pregnant or lactating women. Finally, women with menopause should increase the dose to 1200-1500 mg.

Foods rich in calcium are: dairy products (milk, cheese, yogurt), broccoli, kale and Chinese cabbage, fortified cereals, juices, soy products and other foods (foods such as orange juice and soy milk are enriched with calcium ), tofu ...

In the market there are also calcium supplements to help in the lack of this mineral.

In addition, calcium is used to control high levels of magnesium, phosphorus and potassium in the blood. Similarly, calcium can help control high blood pressure and help mitigate the symptoms of menopause.

The groups that are most at risk of lack of calcium are postmenopausal women (because they are not used to taking more calcium), people with lactose intolerance (because they have taken less calcium than necessary) People who are treated with corticosteroids and the vegetarians.

The side effects of calcium intake can be gas, constipation and swelling. In high doses, calcium can cause kidney stones. If what is produced is an overdose, the side effects are nausea, dry mouth, abdominal pain, irregular heartbeat, confusion.


Calcium in the diet

Calcium is the most abundant mineral found in the human body. The teeth and bones are the ones that contain the most. Body tissues, neurons, blood and other body fluids contain the rest of the calcium.

Functions
Calcium is one of the most important minerals for the human body. Helps to form and maintain healthy teeth and bones. An appropriate level of calcium in the body over a lifetime can help prevent osteoporosis.

Calcium helps the body with:

• The development of strong bones and teeth
• Blood coagulation
• Sending and receiving nerve signals
• Muscle contraction and relaxation
• The secretion of hormones and other chemicals
• Maintaining a normal heart rhythm

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How to Add More Calcium to Your Weekly Diet

There is nothing better than starting the morning with a good cheese sandwich that gives us the right amount of energy for the whole day. This energy comes mainly from the calcium content of the cheese. Calcium does not really need a presentation, since most people know its benefits, such as its contribution to the normal growth process and its importance for bone health. Most people know how important it is to consume calcium more than any other mineral. But the benefits of calcium go beyond this. The intake of calcium can lead to an improvement in our quality of life in many surprising ways.



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Calcium intake

Before analyzing the amazing benefits of calcium, we believe it is important to keep in mind that you probably do not consume enough. The recommended dietary intake is 500 to 800 mg per day for children, 1200 to 1300 mg of calcium per day for adults, 1000 to 1300 mg per day for women who are breastfeeding and 1500 to 1400 mg of calcium for people who are doing Exercise regularly.

As you can see in these recommendations, calcium intake is important at all stages of our development and its importance increases at advanced ages. One of the most common reasons for this is osteoporosis, a common disease that causes bone loss. Unfortunately, there is currently no way to prevent the disease and its primary treatment is through preventive and protective measures, such as switching to a diet rich in calcium, vitamin D and bone-building exercise. As stated, treating osteoporosis is just one of the reasons to increase your calcium intake, and you are about to discover some of its amazing benefits ...

Surprising benefits of calcium intake:

1. Calcium and dental health

Studies conducted in countries around the world show that the consumption of calcium-rich foods, such as dairy products, provides protection against dental caries. These foods not only help to prevent a decrease in post-meal pH and damage to the tooth enamel, but calcium and other components also contribute to the mineralization process, the insertion of minerals in the tooth, which strengthens the teeth and prevents dental caries Another positive effect of calcium on teeth was reinforced by a study published in the American Journal of Medicine, which addressed the relationship between calcium and vitamin D intake and tooth loss in old age. The study included 145 healthy women over the age of 65 who provided researchers with information on the rate of their teeth falling in relation to high calcium content (at least 1000 mg / day) and vitamin D intake. The researchers concluded that the intake of calcium in combination with vitamin D can help strengthen teeth and improve resistance to falling.

2. Calcium and kidney stones

Many believe that high calcium intake causes kidney stones, a disease that creates mineral crystals in the kidneys or urinary tract. The reason for this is that there are several types of such crystals and about 80% of the cases are stones, most of which are formed by calcium. Despite this fact, calcium itself is not your enemy and reducing its consumption does not reduce the possibility of suffering this phenomenon. Studies have shown that calcium derived from milk reduces the risk of kidney stones, unlike calcium supplements in tablets that do not affect the risk. This argument is reinforced by Dr. Allan Jhagroo of the National Kidney Foundation of the United States, who proposes to reduce the intake of salt, instead of calcium, to prevent the development of kidney stones.

3. Calcium and reduction of the level of cholesterol in the blood

Almost all people over 50 are aware that they need to monitor their blood cholesterol levels if they want to live a good and long life. To achieve this goal, it is known that the dangerous accumulation of bad cholesterol (LDL) in the body should be avoided by avoiding the excessive consumption of foods such as red meat, foods with a high content of saturated fats and commercial food products. In addition to these important habits, you should also know what you should eat and, surprisingly, calcium-rich foods are on this list. Studies conducted in recent years show that high calcium intake can help reduce total cholesterol and bad cholesterol and increase good cholesterol. In a 1993 study, high calcium intake reduced total cholesterol by 6 percent and LDL levels by 11 percent.

4. Calcium and hypertension

One of the lesser known functions of calcium in the body is to help the walls of the blood vessels shrink and expand. When the body does not have enough of this mineral, it is difficult to adjust the width of the blood vessels to the amount of fluid that passes through them, a failure that can lead to an increase in blood pressure. However, when you consume enough calcium there is a decrease in the risk of hypertension problems, as demonstrated in a study on the dietary habits of the Mediterranean population conducted in 2002.

Calcium intake is especially important for people whose blood pressure is affected by high salt intake, people who suffer from systolic blood pressure, people who are affected by diuretics and women with high blood pressure associated with the pregnancy. The fact that calcium contributes to lower blood pressure contributes indirectly to the health of our heart, which means that its consumption has a positive effect on one of our most important organs.

How to consume more calcium
After you have learned some of the amazing benefits of calcium and the large number of processes in which you are involved, you may want to make changes in your daily diet to consume more. Just before you run into the kitchen and open the refrigerator, you should know that studies show that the calcium absorption rate of food is only around 30%. The reasons for this include the adverse effects of certain foods or supplements, the lack of ingredients that promote absorption in the body and more. Since none of us wants to consume artificial calcium supplements that can do more harm than good, you should know some rules and advice to help you improve your natural calcium intake effectively:

•     Avoid products rich in calcium in combination with coffee or tea: these drinks, as well as hot chocolate, have a high concentration of oxalic acid that reduces the absorption of calcium in the body. This substance is also found in leafy vegetables and is one of the factors that explain that the calcium absorption of spinach, which is a healthy and nutritious vegetable, is only 5%! To avoid the effect of oxalic acid, it is advisable to consume calcium mainly as part of a dairy meal and drink coffee or tea only about an hour after eating.
•     Choose calcium-rich dairy products: despite myths and rumors, dairy products are still a recommended source of calcium for the body. To make the most of them, you should choose dairy products that are especially rich in calcium to reach the daily amount needed. For example, high-quality ricotta cheese has between 500 and 620 mg of calcium per 100 grams, half the amount needed for an adult or ⅔ of the amount needed for a child.
•     Do not forget to consume vitamin D: as already mentioned, vitamin D is very important in terms of calcium absorption, dental health and bones. Sunlight allows the body to produce this vitamin in the cells of our skin, but exposure to the sun is still not enough. Most foods rich in vitamin D are also high in calories (eg, fatty fish, egg yolk, etc.), so it is best to get it from dairy products such as ricotta.
•     Pay attention to fat: as mentioned above, eating certain cheeses and dairy products is a great way to improve your calcium intake, but many people are in the fence because of the fat percentage of these products. It should be noted that in dairy products with low fat content (0-1.5%), the absorption of calcium is relatively low. This does not mean that you have permission to eat fatty cheeses, but to allow as much calcium absorption as possible with reasonable calories, it is recommended to consume dairy products with 3-5% fat.
•     Add vitamin C to foods that include foods rich in calcium: in addition to being an important vitamin in itself, with many contributions to the health of the body, vitamin C can also improve the absorption of calcium. Thanks to this ability, it is recommended to combine calcium-rich foods with products rich in vitamin C: a bowl of strawberries with cheese, a glass of refreshing orange juice after a ravioli rich in cheeses or vegetables such as broccoli and red pepper along with sauces rich in calcium.
•     Calcium, iron and magnesium supplements: although our body needs many different minerals, not all must be ingested at the same time because it can damage its absorption in the body and its ability to perform its tasks. For example, taking iron or magnesium supplements that reduce calcium absorption should be taken about an hour later.

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Calcium: benefits and properties, functions and rich foods

What are the properties of calcium in the diet and its benefits for teeth and bones? Discover its functions, recommended amounts and rich foods.

Calcium is the mineral that we have in the greatest quantity in the human body. Not in vain the teeth and bones carry the highest proportion of calcium , with 99%. However body tissues, blood, neurons and other body fluids take the remaining part, about 1%.

The properties of calcium makes it the most important mineral linked to the growth , maintenance and reproduction of the human body , and as it does not help to strengthen the bones and teeth, keeping them strong and healthy.



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Another benefit of calcium is that it helps blood clotting, nerve signals, relaxation and muscle contraction, as well as the release of some hormones; similarly, it is fundamental for the normal heartbeat.

Calcium functions

•     It forms part of both the teeth and the bones, as well as the tissues.
•     Necessary for the correct coagulation of the blood.
•     Actively participates in muscle contraction.
•     It participates in the transmission of nerve impulses, by finding it inside the cells of our body.
•     Stimulates the secretion of hormones.
•     It contributes to the activation of different enzymes, which act as gauges in chemical reactions.
•     It participates in the permeability of cell membranes.
•     It helps in the absorption of vitamin B12 (cobalamin).

Benefits of calcium

In addition to the calcium functions indicated in the previous section, it also provides the following benefits:

•     It helps us to enjoy strong bones and teeth.
•     Correct blood coagulation.
•     Helps to avoid osteoporosis, especially in women over 35 years.

Recommended daily amounts of calcium
         Age     mens     Women

•     0-6 months     210     210
•     7-12 months     270     270
•     1-3 years     500     500
•     4-8 years     800     800
•     9-13 years     1300     1300
•     14-18 years     1300     1300
•     19-50 years     1000     1000
•     +51 years     1200     1200
• Pregnancy and lactation     -18 years         1300
• Pregnancy and lactation     +18 years         1000
• Deficiency symptoms of calcium deficiency

Calcium deficit can cause:

•     Osteoporosis (decreased bone mass, as well as increased bone fragility).
•     Rickets (bone deformity and low mineralization in the bones).
•     Tetany (alteration of muscle contraction).

What are the foods richest in calcium?

Here is a complete table with information about some of the foods with a higher calcium content.

In this sense, we indicate the amount of calcium in food and drinks per 100 grams.

• Fresh manchego cheese        475 mg   
• Sardines in oil        405 mg   
• Almonds        243 mg   
• Hazelnuts        240 mg   
• Norway lobster        220 mg   
• Prawns        218 mg   
• Prawns        218 mg   
• Yogurt        155 mg   
• Dried figs        152 mg   
• Chickpeas        148 mg   
• Pistachios        125 mg   
• Cow milk        120 mg   
• White beans        119 mg   
• Chard        114 mg   

As we see, there are many foods that contain calcium , but mainly and always calcium is associated with milk and dairy products , such as yogurt, cheese, butter.

In many occasions we associate the calcium level with the fat that the food may contain, but this aphorism is not at all true, since calcium has nothing to do with the proportion of fat that milk, yoghurt, yogurt can contain. butter or other foods rich in calcium.

Other foods rich in calcium, are vegetables, such as broccoli, common cabbage, kale, mustard, or Chinese cabbage.

Also sardines, salmon, shellfish, almonds and dried vegetables are other sources of calcium.

There are some processed foods for those people who do not usually eat so many dairy products, and that serve as a source of increase in this mineral, are those products such as breads and orange juices that contain a sufficient amount of calcium for the body.

If there is a certain lack of calcium in the body, people can develop a condition that leads to osteoporosis , hypertension or other disorders.

However, there are other people who are lactose intolerant , that is to say, it is difficult for them to digest the milk sugar and therefore, different dairy products have been prepared, which carry the calcium that can not be supplied by said milk or are replaced by others such as rice milk, soy milk , almond milk , which contains the necessary calcium.

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Importance of calcium in the prevention of osteoporosis

Calcium to maintain strong and healthy bones

If you are interested in how to prevent osteoporosis, you need to know that there are minerals, such as calcium, which are very important to keep bones strong and healthy.

Osteoporosis is a disease that affects the integrity of the bones, which can cause fracture of the hips, wrists or vertebrae . Although anyone can suffer from this disease, it is women over 50 years of age , the risk group with the highest prevalence.

These data are only the beginning to understand why there are so many people suffering from osteoporosis. One of the most important causes of the appearance of osteoporosis is the lack of calcium.



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Unfortunately, those people, especially women who have not had a calcium-rich diet during their lives, are more likely to suffer from osteoporosis.

Why is calcium so important for the prevention of osteoporosis?

    Calcium is one of the most important minerals for the formation and maintenance of bones . Calcium along with vitamin D are essential to prevent osteoporosis. Unfortunately once osteoporosis is installed it is very difficult to reverse it, so it is very important to do everything possible to avoid it. How? Through prevention .

To prevent osteoporosis you need to consume foods rich in calcium . The best calcium is found in foods of animal origin, such as milk, cheese, yogurt and derivatives. Even, many of these products are added with calcium, to help avoid the lack of calcium.

In addition to these foods, there are other foods that also have calcium, such as nuts, from which you can make vegetable milks that can be a different alternative to cow's milk.

Unfortunately, today as children grow up children avoid dairy, which can be harmful to their bone health in the future. Therefore, to prevent osteoporosis it is important to emphasize prevention from small, especially girls (women, because of menopause, may be more likely to suffer from osteoporosis).

Osteoporosis is a highly disabling disease , so do not risk daily dairy consumption, avoid smoking, and above all, exercise.

Has this article been useful for you?
IMPORTANT: The mission of "Importance of calcium in the prevention of osteoporosis" is to help you to be informed, NEVER replace the medical consultation.




Calcium and its benefits

The human body needs nutritional sources to develop correctly throughout its useful life. Among these sources we have proteins , fats , carbohydrates , vitamins , antioxidants and minerals . But, there are some nutritional values ​​that take a different role than others in the basic functions of the person.

In this article we are going to talk about one of the most important minerals for the body, we refer to calcium . Also, we will find out why it is important to take it together in a balanced diet during the 4 to 12 years of age.

What is calcium?

Calcium is a mineral that fulfills functions of great importance in our body , as it is responsible for the strengthening, development of bones and teeth . In addition, calcium is the most abundant mineral in our body, that gives it a notorious importance before other minerals.

We know that dairy products are the main source of calcium, however, we can also find calcium in foods of animal and vegetable origin . You have to know that vitamin D favors the absorption of this mineral, so it is advisable to take the sun as a diet, since it is a vitamin that the human body produces naturally. We also need to know that, of the total calcium content in foods, only between 20% and 40% of the total is absorbed.

In addition, calcium is present in all stages of the human being , since during pregnancy and lactation the calcium needs increase in a valuable way. In adolescence and youth takes a role for the proper development of the skeleton . And in the old age stage it helps to avoid osteoporosis .

What functions does calcium meet?

Calcium plays a variety of functions in the body, including:

•     It helps with the strengthening of bones.
•     Protects and cares for teeth
•     Contributes to the growth of bones .
•     It helps to better absorb vitamin B12 .
•     Stimulates hormone secretion
•     Involved in the coagulation of blood .
•     Play a vital role in muscle contraction .
•     It contributes to the activation of enzymes in the chemical processes of the body.

Where do we find calcium sources?

•     The main source is milk , yogurt , cheeses and everything derived from dairy products .
•     Sunflower oil.
•     Green leafy vegetables (cabbages).
•     Seafood and fish (sardines, salmon and anchovies).
•     Legumes and soybeans
•     Peanuts and nuts

Diseases caused by calcium deficiency

You have to know that a lack of calcium can cause certain problems such as:

•     Osteoporosis , which is based on decreased bone mass and increased fragility in bones .
•     Rickets , which refers to bone deformity and low mineralization .
•     Tetany , which is the alteration in muscle contraction .

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The pros and cons of calcium supplements

If you are taking or plan to start taking calcium supplements to strengthen your bones or fight against osteoporosis, or for some other reason, do not do it on your own. Although calcium may seem like a harmless ingredient, it may have a negative side to your health and, in addition, interact with certain medications.

No one denies that calcium is necessary in anyone's life. It is fundamental for bone health and, above all, prevents bone weakness as we get older.

However, experts agree that you have to take between 500 and 600 milligrams of calcium per day, since the body absorbs this dose more easily. They even advise that if for some reason you have to take a dose of 1,000 mg daily, you should divide it into two of 500, so that your body can assimilate it.



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Another of the medical recommendations on the proper use of calcium is for pregnant women. There are experts who advise them to take it so that the fetus can develop strong bones. Even so, my advice is that you never take calcium without first checking with your doctor.

The importance of consulting with a specialist is that calcium has side effects that you must have under control.

For example, taken in excess can cause constipation, increase the likelihood of kidney stones and make it difficult for the body to absorb nutrients, such as iron and zinc, from the food you eat.

Some doctors have indicated that if you take calcium in large amounts, this may interact with some medications, such as several that control blood pressure.

It is also important that you know that not all calcium supplements are the same.

Calcium citrate and calcium carbonate are the most common variants.

The body absorbs calcium citrate more easily. However, carbonate is the one that provides the highest amount of calcium but it is advisable that you take it with food, never on an empty stomach.

Effects

Keep in mind that the high concentration of calcium in your blood can produce unpleasant side effects, such as nausea, vomiting, abdominal pain, excessive thirst, fatigue, muscle weakness and even confusion. This indicates that you should always be very clear about the dose you have to take and not exceed.

When you go to buy the supplements look for those that have USP on the label, which means US Pharmacopeia (American pharmacopoeia). These acronyms guarantee that the supplement contains the proper amount and will dissolve well in the intestines.

You should also check the label to verify that it is a supplement that does not contain lead (lead ), which can be extremely harmful to health and, especially, that of a developing baby.

For the body to absorb calcium efficiently it is necessary to take vitamin D, and also for this you should consult your doctor. I strongly advise you not to take these substances on your own, especially if you take prescription medications.

Possible risks

An analysis of 11 different studies of calcium supplements, recently published in the British Medical Journal , concluded that 31 percent of people who consume 500 mg daily of calcium supplements have a higher risk of having a heart attack.

"As calcium supplements are widely used, a modest increase in the risk of cardiovascular disease could translate into a heavy burden of that disease in the population," the study indicates. "This justifies a reassessment of calcium supplements in the treatment of osteoporosis."

An alternative

But sometimes it is not necessary to even take calcium in the form of pills, since it is found in many foods and you can obtain it naturally. For example, both milk and dairy products have a high calcium content, as well as other foods.

According to several nutritionists, a cup of yogurt gives you around 500 mg of calcium. Three ounces of sardines, with bone included, give you about 324 mg of calcium.

A cup of orange juice contains about 300 mg. and cheeses are also a good source of this mineral.

Spinach, turnip leaves, cabbage and broccoli, among other vegetables, are also rich in calcium, as well as almonds and sesame seeds.

It is likely that if you consume those foods often do not need supplements.

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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.

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Why Calcium Is Important

Are you worried about getting enough calcium in your diet? Although worrying is not the best use of your time, your worries are not totally unfounded, especially if you eat little or no dairy product. Dairy products are some of the richest sources of calcium, but it is possible to meet your calcium needs without consuming dairy. If dairy products are not your thing you can still get the calcium your body needs.

Vegans, those who have allergies to dairy products or lactose intolerance can have a beautiful, strong and healthy skeleton too, but it requires a conscious effort and a consistent work. Do not worry, once it's a habit to eat foods rich in calcium and all the nutrients needed for proper calcium absorption, it does not seem like work at all, but rather delicious food to look forward to.



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What is the Great Thing About Calcium?

The main concern behind calcium intake is getting enough calcium to support a strong and healthy skeleton and thus avoid fragile bones / osteoporosis. The International Osteoporosis Foundation states that current estimates put the number of people with osteoporosis in more than 200 million people worldwide! In the USA. More than 30% of postmenopausal women have osteoporosis and resulting in 40% of those women have had a fracture related to frailty.

Regardless of your age, it is important to get enough calcium. Your calcium consumption habits today will dictate your skeletal health the rest of your life and keep your heart pumping.
Calcium is the most frequent mineral in the human body that represents approximately 1-2% of our body weight. (We'll wait while you do the math on that.) Our bodies use 99% of our calcium to maintain the skeleton and the teeth. For the sake of brevity and simple mathematics, we will work with the current RDR ( the recommended daily allowance) for calcium for men and women aged 19-50 years of 1000 mg of calcium as "enough". (To see other RDR, click HERE. )

Do not underestimate the importance of the remaining 1% of calcium in the human body. It uses important important functions such as contraction and relaxation of the muscles, this includes pumping the heart. If something affects the pumping of the heart, it has a role in blood pressure and in the general health of the blood vessels. In addition, that 1% also goes towards blood clotting, nerve function and proper release of the hormone .

A lot more is not better

For a large number of people the logic is that if a little is good and lots should be impressive! It works for money, legitimate friends, happiness and tree planting, but beyond that this logic is actually what causes a lot of problems. It's like bringing a puppy home. 1 puppy is good. 2 puppies can be more work than I expected. 16 puppies is a disaster for you, your carpet, your wallet and especially the puppies.

Excessive intake of calcium can displace the absorption of other minerals, and vice versa - it's a long history about the electrical charge and the minerals as a whole do not really get along. Think of lions and hyenas. In general, excessive calcium intake is not a problem for adult women, but rather the opposite. Children are another story, especially small ones. Young children too often have iron deficiency anemia due to excessive milk and therefore calcium intake.

Excessive consumption of calcium at any age, especially in the form of mega dosing with certain supplements, is also associated with constipation, deposit in places where calcium does not belong (clumsy) and kidney stones. Definitely a case where more is not better, but rather target a healthy amount on a regular basis. We'll talk a little more about supplements in a minute.

The Low Calcium Deficiency

In addition to not getting enough calcium on a regular basis, there are several other things that can cause calcium deficiency. Vitamin D, vitamin K and magnesium are necessary to properly absorb and use calcium. Minerals also need friends! These 3 friends all deserve their own attention as the deficiency can cause severe health problems.

For more brevity:
1.) Get your vitamin D levels checked ASAP.

2.) Vitamin D is found in sunlight, supplements and a little fortified foods and mushrooms.

3.) Vitamin K made internally by healthy bacteria and found externally in green products.

4.) Magnesium is a BIG deal and can be found in seeds, nuts and beans.

Back to our analogy of the lion and the hyena, too much competitive substance will block your abundance of calcium. High consumption of sodium (honest with yo'self) and high consumption of phosphorus (soda and coffee are common culprits).

Some things that can negatively affect your calcium and the best thing to discuss with your health profession instead of a stranger on the Internet include kidney disease, problems with parathyroid function, bariatric surgery and certain medications.

Signs and Symptoms of Calcium Deficiency.

Here is the best of calcium and the problem of finding a deficiency. Calcium is necessary to pump your heart. Your body prioritizes that as important and when you are calcium in your blood drops from any of the above mentioned problems, your body is thrown into its calcium stores to maintain the level in the bloodstream within the area that keeps the pumps from heart. What an awesome feature! Unfortunately, this masks calcium deficiency with a blood test because your body is determined to maintain that value in a range.

Therefore, calcium deficiency tests involve looking at the laboratory style of the bones and / or talking honestly about what you eat. Obtaining legitimate levels of magnesium is a similar process for the same reasons. The levels of vitamin D in serum (blood) say a lot about your calcium status because vitamin D is necessary for the absorption and utilization of calcium and magnesium.

Get real with yourself about how often you are eating foods rich in calcium (the list below) and foods rich in magnesium (seeds, nuts and fava beans). Pick up a vitamin D supplement, take it regularly, and then talk to your health care provider to see if more tests are needed in your case. Healthcare provider, not the Internet, a celebrity, your sister, your boss's second cousin, the exe, is removed twice ...

While it is super impressive and a point of gratitude that our bodies have a reserve of calcium to keep our heart pumping, there is bad news. Bad news that the reserve is your skeleton and if you are not constantly replenishing your reserves you will lose skeletal mass. In the long term, this results in osteoporosis later in life.

Back to the good news, the skeleton is actually a living tissue that is constantly breaking and building again. Getting the 1000 mg of calcium we discussed or more days that will not help you establish and maintain a healthy skeleton. Establishing a healthy calcium intake is important even if you have had a reduction in skeletal mass due to calcium deficiency. It prevents additional losses and promotes general health.

Excavation in Calci-YUM!

You loved that nutrition pun and you know it!

While it's a pack of real dairy products a powerful punch of calcium, it's also not a food that is for everyone. All together now: good for you, not for me. There are 53 other sources of calcium that range from tofu, to canned fish all the way to many herbs and spices. That said, herbs tend to provide only 2 to 13 mg of calcium, which is a drop in the 1000 mg bucket. What this means is if a recipe calls for a spice, double the amount you put in. If a recipe does not require any spices add them. If a recipe does not have any of these calcium-rich foods in it, add them.

If you are looking for non-dairy calcium sources here you go! In descending order (most calcium first) 53 impressive sources of calcium:

Tofu, canned sardines, canned salmon, kale vegetables, spinach, turnip, soybeans, mustard vegetables, beet vegetables, bok choy, Cannellini beans, sea beans, Swiss chard, zucchini, chickpea, beans, Brussels sprouts, green beans, oranges, green dandelions, black beans, broccoli, fennel Bulb, parsley, black eyed peas, watercrest, celery, basil, asparagus, romaine lettuce, weed dill, cumin, zucchini, summer squash, kelp, oregano , leeks, dried figs, blackstrap molasses, cloves, black pepper, garlic, mustard seeds, thyme and rosemary.

For a list of calcium-rich foods with calcium content per serving and useful recipe tips, click HERE.

What to look for in a Supplement

If you look at the list above and see that most of the foods are not your marmalade due to preferences, sensitivities, allergies or price range, an honest look at a quality supplement may be in order. In addition, foods and drinks enriched with calcium are another good option. Make sure that any milk replacement you choose has added calcium, but has no added sugar or carrageenan.

Supplement means in addition to NO instead of. Any type of supplement is intended to work with a healthy diet and lifestyle. No calcium supplement in the market will void a calcium-high sodium diet and the phosphorus pair with a sedentary lifestyle.

Your body can only absorb both at once. When looking for a calcium supplement, look for one that does not hit your stomach and then the kidneys with one full day of calcium at a time. Oh! Also look for a supplement that also contains friends of calcium, magnesium and vitamin D (specifically D3). Vitamin K will come from green products, but some supplements will add it. Make sure it is vitamin K2.

Also watch your research. If the label or ad only reads, "doctor recommended" and does not support that even scientific research does not buy it. Doctors also used to recommend cigarettes. How did that work out? Right. Now, if a doctor recommends it based on scientific research, it has some influence. See how the company is candid about research and how accessible they are.

Take AlgaeCal calcium supplements are an example. Not only do they put their research online in an easily accessible way, they link the research with the study in reality - nothing to hide. They go beyond that to offer recipes because they know they provide a supplement that works in addition to a healthy diet. When you look at what is in the product, it is calcium and your friends magnesium, vitamin D3 and vitamin K2. All that is the gold standard in the creation and sale of quality supplements.

It may sound like a lot of work to research your supplements, but keep some things in mind. Dietary supplements are self-regulated at best. Which means that there is no official agency that governs the quality and validity of the supplements. The FDA will only get involved if the supplement is discovered to be dangerous or completely deceptive. That means that someone has to take one for the team before regulation. In addition, what you ingest will end up in the bloodstream. Anything that enters the bloodstream is worthy of your time to get to know.

Thanks to AlgaeCal for sponsoring this article to spread important information about foods rich in calcium and calcium. It is nice to see a supplement company that does the work to create a valuable product that truly helps people and provides research for consumers to make an educated decision.





Calcium-rich plant foods

There is a belief that the only sources of calcium are milk and its derivatives but this is not the case since there are plant sources of calcium. In some cases, these sources provide calcium that is easier to assimilate than that which can be obtained from milk and its derivatives.

Vegetables with calcium 

Vegetables rich in calcium are: spinach, kale, onion, watercress, chard and broccoli.

Spinach is one of the foods with more calcium . 100 grams of raw spinach contains 210 milligrams of calcium that can be reduced depending on the preparation. For example, boiled, its amount of calcium is reduced to 158 milligrams. However, spinach, although one of the foods that contain more calcium, are not recommended to avoid osteoporosis because they contain oxalates that are a substance that can prevent the assimilation of calcium and other minerals.

The kale is also a food very rich in calcium . 100 grams of kale has 150 milligrams of calcium. Calcium containing kale is absorbed by our body more easily than other foods because, among other things, cabbage does not contain oxalates like spinach.

Onion is a vegetable food, rich in trace elements and minerals, including calcium. The onion contains 20 milligrams of calcium per 100 grams. The onion, in addition to being a food with calcium , regulates stomach functions, it is diuretic and stimulates the appetite.

Watercress also has a considerable amount of calcium and other minerals such as magnesium, potassium, sodium, phosphorus, chlorine, sulfur, iron and iodine. 100 grams of watercress provide more than 20% of the recommended daily allowance of calcium recommended for an adult.

Legumes with calcium 

Vegetable foods such as white beans, cooked chickpeas, lentils and soybeans are legumes rich in calcium-

Soy is a food very rich in calcium. Its calcium content is such that it approximates the amount of calcium in cow's milk. Soy also contains daidzein, an isoflavine that helps prevent bone decalcification as it prevents the loss of calcium from the bones and the calcium being excreted in the urine. The amount of calcium in soy is 102 milligrams per 100 grams of soybeans cooked without salt.

Cooked chickpeas are a food rich in calcium because it contains 134 milligrams of calcium per 100 grams. Chickpeas, although they have a good amount of calcium, also contain oxalate and filiates that hinder their absorption.

Lentils, known to be one of the most popular iron-rich foods, are also rich in other minerals, including calcium. The amount of calcium in the lentils is 51 milligrams calcium per 100 grams of lentils. As for the nutritional properties of lentils, it is also a food rich in protein, fiber, iron.

Fruits with calcium 

Some nuts are also plant foods rich in calcium. Some of the nuts with more amount of calcium are nuts, hazelnuts and pistachios.

The nuts are vegetable foods very rich in calcium. The amount of calcium in nuts is such that they can replace milk in the diets of lactose intolerant people. Nuts, due to their large amount of calcium, help prevent osteoporosis since the calcium they contain helps keep bones in good condition and prevents their fragility. The nuts also help to promote proper growth and also strengthen the bones by the amount of calcium they contain.

Examples of nuts rich in calcium are almonds that have 240 milligrams of calcium per 100 grams, walnuts, with 170 milligrams per 100 grams, hazelnuts, whose calcium content is 140 milligrams per 100 grams and pistachios, which have 110 milligrams per 100 grams.

On the contrary, it should be noted the low amount of calcium they have, compared to the rest of nuts, chestnuts and dried figs.

Fruits in their natural state, also contain calcium, but in smaller quantities. Some fruits with calcium are strawberries, guava, fig, lemon, mango and apples.

Seeds with calcium

Chia contains 500% more assimilable calcium than milk.

Sesame contains more calcium than milk: 25 g of sesame cover 30% of daily needs.

Its cultivation is one of the oldest in humanity. It was widely used in ancient Egypt as a culinary ingredient. In the Hindu tradition, its seed represents the principle of life and is a symbol of immortality. In ancient Greece, Hippocrates (father of medicine), recommended it in his healing treatments.

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Benefits of calcium

Calcium is a mineral that has many properties but is well known for nourishing bones, preventing osteoporosis and as a muscle relaxant.

It is the most abundant mineral in the human body and is needed in important quantities. It performs multiple physiological functions. The most important function of calcium is the construction of bones. Along with phosphorus and magnesium, the bones grow, maintain and are strong. The bones are composed mainly of calcium and phosphorus.



Os-Cal 500 + D, Calcium 500 mg., D3 200 I.U., 210 Coated Caplets (Pack of 3 (210 ct ea))

It protects us from osteoporosis (abnormal formation inside the bone) and is useful in its treatment.

Helps dental health, forms enamel, preserves teeth and prevents cavities.
It is also a natural tranquilizer that serves to induce sleep.

It helps to lower blood pressure and cholesterol by preventing cardiovascular diseases.

It participates in the transmission of the nervous impulse and intervenes in the permeability of the membrane. It is also effective in histadelic schizophrenia.

Calcium is necessary for the formation of blood clots, prevents colon cancer and keeps the skin in good condition and health.


Deficiency symptoms of calcium

The disease characteristic of calcium deficiency is hypocalcemia and causes rickets, osteoporosis, decalcification and growth retardation on bones. The malabsorption of calcium can be produced by excess fats, phosphates or deficiency of magnesium, failure of the pancreas, colitis or diarrhea and immobility. Psycho-emotional tension or kidney failure cause calcium to be lost through urine.

Excess calcium is called hypercalcemia and the first symptom is excessive excretion of urine (polyuria) with a marked need to drink constantly and abundantly (polydipsia). Renal calcification and stone formation (accumulation of particles that form a compact mass)

The excesses in the nervous level are: depression of the vital forces (asthenia) and psychic fatigue.

In the cardiac field: palpitations and risk of cardiac arrest.

A digestive level: anorexia, vomiting and constipation.



Where do we find calcium

•     The nuts: sesame, almonds, hazelnuts, pistachio, sunflower, walnut.
•     Vegetables: parsley, kale, chives, spinach, broccoli, chard, olives, leeks.
•     Vegetables: soybeans, chickpeas, lentils.
•     Cereals: oat flakes, wheat.
•     Fruits: dried fig, raisins, dates.

To maintain the balance of calcium is very important alkalizing diet that are basically fruits, salads and vegetables, legumes, nuts, cereals and yogurt. The balanced diet is integrated in 80% of alkaline foods and 20% of acids such as sugar, coffee, alcohol, animal proteins, fish and eggs.



Did you know that calcium ...?

The bones represent about 1/6 of the total body weight. The average adult has 1.2 kg of calcium in their bones. Excess phosphorus hinders the absorption of calcium.
And without the calcium in the blood we would have convulsions.

The lack of calcium among adolescents and more and more young children, may be the result of the substitution of milk and natural juices for commercial soft drinks since they tend to carry an excess of phosphorus.

The absorption of calcium by the small intestine depends on vitamin D.

Vitamin D deficit hinders the absorption of calcium in the bones by depositing it in the soft tissues, which can cause rickets or osteomalacia (softening of the bones) .

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Calcium and its benefits

BENEFITS OF CALCIUM
Calcium is a mineral that has many properties. It nourishes bones, prevents osteoporosis and is even muscle relaxant. It is the mineral with greater presence in the body, and the fourth component of the body in greater proportion, after water, proteins and fats.



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Its benefits are:

•     It is essential for the growth and formation of new bone and to maintain the strength and density of the bones
•     It helps in the treatment and prevention of osteopenia and osteoporosis (fragile bones that break easily)
•     It is used as one of the ingredients of many antacids
•     It is often used to control high levels of magnesium, phosphorus and potassium in the blood
•     There is good evidence that Calcium can help control high blood pressure
•     Helps to improve the symptoms of Pre-Menstrual Syndrome

The recommended dose depends on many factors such as age, sex, medications and bone density.
The recommended daily calcium intake is approximately 1000-1500 milligrams.

• - Children (4-8 years): 800 mg
• - Adolescents (9-18 years old): 1300 mg
• - Adults (19-50 years): 1000 mg
• - Adults (51 years or older): 1200 mg
• - Pregnant or lactating women: 1200 mg
• - Women in the postmenopausal stage: 1200-1500 mg

Some of the foods that contain Calcium are:

•     Dairy products, milk, yogurt, cheese
•     Broccoli, Swiss chard, parsley, green leafy vegetables
•     Lentil, soy, walnut, almonds
•     Eggs
•     Salmon, sardines

IMPORTANT: The low-fat dairy products contain the same and even more calcium than the whole ones, I recommend the consumption of low-fat dairy products for the prevention of cardio-vascular and cerebrovascular pathologies, because saturated fats and cholesterol are reduced.

Vitamin D is necessary to help the body absorb calcium. When selecting calcium supplements, look for those that also contain this vitamin.

Example: The body itself produces vitamin D when exposed to the sun 10 to 15 min. At least 3 times a week, we also find this vitamin in milk, cheese, egg yolk and fortified cereals.




Calcium

People are regularly being exhorted to consume more calcium to prevent osteoporosis. It is practically impossible to comply with the recommendations without large amounts of cow's milk, calcium-fortified foods or supplements.

Because vegans do not consume dairy products, without fortified foods or supplements their calcium intakes tend to be low (around 400 to 600 mg per day compared to the US recommended intake of 1,000 mg per day) .

Traditionally, the vegan community has responded to this by saying that osteoporosis is a disease of calcium loss from bones, not a lack of calcium in the diet. This is based on two ideas.

The first idea is that ecological studies have shown that countries with the highest consumption of dairy products (northern Europe and the United States) have higher rates of hip fractures than people in Asian and African countries where much is consumed. less milk This, in turn, can be explained by the second idea, which is that studies show that after ingesting animal proteins, people urinate large amounts of calcium.

Therefore, the thought is that, calcium intake is not important to prevent osteoporosis and that vegans are protected due to the lack of animal protein in their diets.

Unfortunately, there is a lot of evidence that suggests that this is not correct . It turns out that hip fractures are more indicative of the risk of falls than of osteoporosis in some countries, with a recent study from Hong Kong showing that while men and women in Hong Kong had lower rates of hip fracture, they had higher rates of vertebral fractures, and women had higher rates of osteoporosis than Caucasian women.

As for the filtering of protein from bones through urine-it's much more complicated than that. Studies that showed that the calcium that was urinated was carried out using protein isolates, while the protein consumption of whole foods does not result in a calcium imbalance. Population studies and clinical trials show that proteins, including proteins of animal origin, do not have a negative effect on bones.

Where does that leave those who lead a vegan lifestyle?

The bone mineral density of vegan people (a measure of osteoporosis) has been shown in many studies to be a little lower than that of people who are not. Most importantly, the study of Western vegans that measures fracture rates over time found that those who lead a vegan lifestyle in the group that consumes 525 mg of calcium per day have a higher fracture rate than Vegan people in the group that ingests more than 525mg. Vegans in the group that consumed less calcium also had higher fracture rates than those who consumed meat and ovo-lacto vegetarians or vegetarians.

Although it is possible to meet calcium recommendations by ingesting only vegetables, the average vegan person will probably not comply with the recommendations without drinking a glass of fortified drink each day, eating tofu, or taking about 250-300mg (in addition to eating a balanced diet of another way).

Green leaves with higher absorbable calcium include kale, mustard greens, Chinese cabbage, turnip greens, cabbage, and watercress. In addition to calcium, these contain vitamin K, potassium and magnesium, which also contribute to better bone health.

Although spinach, Swiss chard and green beet are rich in calcium, they are not well absorbed because of their high oxalate content, which bind calcium and prevent absorption in the digestive tract.

The research is mixed on whether calcium intake above 1400 mg per day can put people at risk of chronic disease. If you take a calcium supplement, it is best not to overdo it. Most vegans who take 250-300 mg per day would not be close to 1,400mg.

recommendations

For the United States, the recommended daily intake of calcium is 1,000 mg for adults up to 50 years of age, and 1,200 for adults 51 and older. The recommended intake of the United Kingdom is 700 mg. The evidence to date does not indicate that vegan people have lower calcium needs than those who are not.

Only a few green leafy vegetables are rich in absorbable calcium: kale, mustard greens, Chinese cabbage, turnip greens, cabbage, and watercress. If you are not eating at least 3 servings of these foods a day (one serving is 1/2 cup cooked), then you need to be consuming calcium-fortified vegetable milks, (or other calcium fortified food), calcium-fortified tofu or take a calcium supplement of 250 to 300 mg per day to make sure you are getting enough calcium. Some research indicates that it is prudent to maintain calcium intake of less than 1,400 mg per day. Calcium supplements are taken with meals, especially for those people prone to kidney stones.

Tips for calcium

•     Many non-dairy milks are fortified with calcium, vitamin D and / or vitamin B12. Many orange juices are fortified with calcium.
•     Calcium-fortified beverages should be stirred well to ensure that calcium has not settled to the bottom of the carton.
•     Calcium supplements can inhibit iron absorption if consumed at the same time.
•     In addition to calcium in green leafy vegetables, they also contain vitamin K, which is good for bones.