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The role of Vitamin D prevent osteoporosis

We tell you how important it is for your bone health and how to acquire it

When it comes to bone health , most of us are aware of the importance of calcium intake, and we are not wrong. Calcium is essential to have strong bones, although it should be noted that there are other nutrients involved, and without a good contribution of all of them we can not enjoy good bone health and prevent a disease as widespread and silent as osteoporosis .



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Nutrients needed to prevent osteoporosis
On the one hand, calcium, phosphorus and vitamin D are necessary for bone development at a structural and functional level . On the other hand, magnesium, vitamin K and zinc are involved in its formation . Consuming sufficient amounts of all of them is important throughout life, both in the growing season, when the bone is developing, and in adulthood, to avoid excessive loss of bone mass that can end in osteoporosis .

The importance of Vitamin D for our bone health
After calcium, the most important nutrient for bone health is Vitamin D. This vitamin, which is found in the fat fraction of foods, has the function of facilitating the absorption of calcium and phosphorus from the diet , that is, consuming calcium along with Vitamin D favors the calcium that we are ingesting into the bloodstream .

For this reason, the calcium that dairy products contain is so good, because when accompanied by Vitamin D we can take better advantage of it. In addition, Vitamin D also causes less calcium to be eliminated and therefore also decreases its loss.

How can I get Vitamin D?
Vitamin D can be obtained through food , by eating fatty animal foods such as blue fish, mushrooms, egg yolks, fortified foods and dairy (if you take skimmed you will be losing part of this vitamin) .

There is another way to obtain Vitamin D without food intake, an alternative that is also our main source of this nutrient: the sun. The contact of sunlight with our skin stimulates the synthesis of Vitamin D. For this reason deficiencies of this type of vitamin usually occur in the winter months or in countries where they have fewer hours of sunshine.

It is estimated that in winter we would need around 130 daily minutes of sun exposure, with at least 10% of the body uncovered and in the central hours of the day and with 25% of the body exposed, to synthesize enough Vitamin D. Instead, in summer with 10 minutes (without protective cream) we would have enough.

Keep in mind that as we get older, our ability to synthesize Vitamin D through sunlight is lost and we will require more contact, in addition to strengthening our diet .
In summary, to provide a sufficient amount of Vitamin D, we advise you to take:

•     3 times a week blue fish (salmon, tuna, sardine, trout, bonito, jack mackerel, anchovy, mackerel, carp, anchovy, turbot ...).
•     2 or 3 times a serving of eggs.
•     Dairy daily or enriched vegetable drinks.

And do not forget to take a daily walk to facilitate sun exposure!






How can I prevent osteoporosis?

What is osteoporosis?

Osteoporosis is an alteration in the bone density that usually appears during the Third Age, but its origin is usually the cause of nutritional deficiencies that can begin in childhood. It is considered a silent disease, because it does not cause symptoms until fractures appear.

Characteristics of osteoporosis

By definition, osteoporosis is a decrease and deterioration of the bone mass , that is, the mineral density of the bone is reduced and a change in its structure is produced, converting it into a more porous tissue. The bone with osteoporosis , therefore, is more fragile and more susceptible to injury due to not being able to withstand normal stresses.

The incidence of osteoporosis is very high in women from the age of 50 , doubling between 50 and 60 years, and tripling from 60. In fact, it is estimated that half of women 50 years will suffer a fracture due to osteoporosis at some point in his life. The most frequent fractures are those of the ulna, vertebrae and ribs.

Classification

    Primary osteoporosis . It is due to physiological factors, without any associated disease . There are two kinds:

•     a) Due to low estrogen levels , especially in postmenopausal women.
•     b) Because of advanced age , both in men and women, from 70 years old.

    Secondary osteoporosis . There is a pathology or external cause that originates it . Four causes:

•     a) For diseases of the endocrine system.
•     b) For drugs.
•     c) For digestive diseases.
•     d) Due to nutritional deficit.

How does the formation and maintenance of bones work?

99% of calcium is stored in the bones, and only the remaining 1% circulates through the blood. The calcium in the blood will fulfill different functions, such as muscle contraction, coagulation or bone mineralization.

The body is responsible for maintaining the concentration of calcium in regular blood, controlling the absorption of calcium from the diet and its elimination from the body. If the body detects that the concentration of calcium in blood is low, activate mechanisms to increase it. These mechanisms involve, among others, obtaining the calcium from the bones, so that if it is not corrected, the mineral density of the bone decreases.

Bone remodeling is the process by which bone is formed and destroyed. During the growth the balance is positive (more is created than the one that is destroyed), during the adult phase there is usually a 0 balance and, after 40 years, the regulation mechanisms begin to fail and a negative balance is produced, that is, the bone is destroyed.

It is important to understand that with our habits we can improve the calcium accumulation and avoid excessive loss.

How to improve bone health?

To enjoy good bone health, we must begin to take care of young people and continue to do so throughout our lives. In the stages of bone formation we can achieve the maximum possible mineralization and in the adult phase minimize losses.

The factors most involved in bone health are:

Calcium

It is essential for the structural and functional development of bone. The best source of calcium that we have in the diet is that from dairy products. Throughout life is recommended to take between 2 and 4 servings of dairy every day to meet the needs of calcium. A dairy serving equals 1 glass of milk, 2 yogurts or 40 g of cheese.

Calcium also contributes pulses, nuts, broccoli or cabbage , and some enriched vegetable drinks, although its use is less.

The stages of life in which the requirements are greatest are childhood and adolescence, pregnancy and lactation, and also during the Third Age.

Vitamin D

Along with calcium, Vitamin D is essential for bone formation. Its role is to help the calcium in the diet absorb better. We can synthesize it when the sun hits us on the skin (10 minutes a day) or food: blue fish, mushrooms, cow's milk or eggs.

Physical activity

It has been observed that exercise has a protective role of bone health. The tensions that the skeleton receives when we practice exercise favor the quality of the bone. Exercises with impact are most stimulating and are especially important during puberty. In addition, there is a direct relationship between muscle mass and bone mass, so that maintaining a good muscle mass is preventive for bone health.

In summary, both to prevent and treat osteoporosis a balanced diet is recommended that covers all the needs of nutrients, especially calcium and vitamin D, and exercise on a regular basis.

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A diet rich in calcium prevents osteoporosis

The benefits that it contracts to suppress harmful habits, in order to build a strong and resistant bone, and prevent its loss of bone mass to prevent fractures in future stages.

The lack of daily exercise, the deficiency of vitamin D and calcium consumption (milk and derivatives), as well as smoking and alcoholism, are risk factors for osteoporosis, as reported by the person in charge of the State Program of Aging of the services of Health of Oaxaca (SSO), Carlos Castellanos.



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Who explained that fractures are the symptom and the main consequence of this disease, since the skeleton becomes porous, increasing the number and size of the cavities, and consequently is more fragile.

He warned that women are the most vulnerable population group, since the maximum amount of bone mass is usually lower than the male and the cessation of production of female sex hormones by the ovary, some may suffer a faster and faster loss of bone, which can lead to post-menopausal osteoporosis.

Therefore, he stressed the importance of raising awareness among the young population, especially the Oaxacans, that they should ingest an adequate amount of calcium in adolescence and youth, that they should carry out correct and constant physical exercise.

He also emphasized the benefits of suppressing harmful habits, in order to build a strong and resistant bone, and prevent its loss of bone mass to prevent fractures in future stages.

Since he mentioned that the complications associated with fractures include an increase in mortality and an increase in the risk of suffering new falls, causing partial disability or require special care.

In this regard, he stressed that during the administration of the governor, Gabino Cué Monteagudo, and the holder of the SSO, Germán Tenorio Vasconcelos, prevention strategies have been promoted for a healthy life that helps to take care of the bones, strengthen them and reduce the damages that put the health of the Oaxacans at risk.

He added that working on the factors that can improve the prognosis is key to prevent the incidence of this condition increases, "healthy bones require good habits," he concluded.





Osteoporosis: what it is, symptoms, diagnosis and treatment

What is it

Osteoporosis is a skeletal disease in which there is a decrease in the density of bone mass. Thus, the bones become more porous, increases the number and size of the cavities or cells that exist inside them, they are more fragile, they resist the blows worse and they break more easily.

Causes

Many metabolic changes occur throughout life, alternating phases of destruction and bone formation. These phases are regulated by different hormones, physical activity, diet, toxic habits and vitamin D, among other factors.

Under normal conditions, a person reaches 30-35 years a maximum amount of bone mass ("peak bone mass"). From that moment, there is a natural loss of bone mass .

Women have more frequent osteoporosis for several reasons: their peak of bone mass is usually lower than that of men and with menopause bone loss is accelerated (postmenopausal osteoporosis).

There are many other causes of osteoporosis: alcoholism, drugs (glucocorticoids, hormone treatment used for the treatment of breast and prostate cancer ...), rheumatic inflammatory diseases , endocrine, liver, kidney failure, among others

symptom

Osteoporosis is called a silent epidemic because it does not manifest symptoms until the loss of bone is so important that fractures appear. The most frequent fractures are the vertebral, hip and wrist fractures (Colles fracture or distal end of the radius). Hip fracture is especially important because it is considered a serious event because it requires surgical intervention, hospital admission and a loss of quality of life for the patient, even for a short period of time.

Prevalence

This disease mainly affects women after menopause, although it can also do so earlier or affect men, adolescents and even children. Specifically, in Spain, approximately 2 million women suffer from osteoporosis , with a prevalence in the postmenopausal population of 25% (1 in 4). It is estimated that this disease is responsible for about 25,000 fractures every year. Approximately 1 in 3 women and 1 in 5 men over 50 will suffer an osteoporotic fracture in their lifetime.

Diagnosis

Although it is a silent disease, currently rheumatologists have a wide range of tools for early diagnosis and thus adapt the treatment, either to prevent the loss of bone mass or to combat osteoporosis.

There are life habits that can help improve bone quality such as: adequate calcium intake, physical exercise and no smoking. The specific amount of calcium varies with age, but many adults will need 1,000 to 1,500 mg per day. This intake can be made with natural foods rich in calcium (especially milk and its derivatives) or as supplements in the form of medicines (calcium salts). In this last case there should be a control of your doctor about the amount and the administration schedule.

In the same way, vitamin D is a fundamental substance for bone . Their daily needs are mainly achieved by the formation of it on the skin when it receives the effect of solar irradiation.

Treatment

The goal of osteoporosis treatment is to reduce the number of fragility fractures.

As a generalized measure, it is recommended to maintain healthy lifestyle habits, such as a balanced diet rich in calcium , quitting tobacco and excessive consumption of alcohol, as well as exercising daily with control to avoid falls. In addition, some people may require calcium and vitamin D supplements.

The antiresorptive treatment is one that prevents the loss of bone mass. This group includes drugs such as bisphosphonates (alendronate, risedronate, zoledronate ...), denosumab, selective modulators of estrogen receptors (raloxifene, bazedoxifene) and estrogens. The osteoformador treatment , as the name suggests, stimulates the formation of new bone and within this group is included teriparatide. Finally, the drug that has a mixed mechanism of action (antiresorptive and osteoformer) is strontium ranelate.

However, the rheumatologist will assess the characteristics of the patient, their pathological background and risk factors for osteoporosis and decide in each situation which is the most appropriate drug in each case.

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Calcium : Osteoporosis and its prevention

Osteoporosis is a disease characterized by asymptomatic reduction of bone mass. When this happens, that is, when the bone mass decreases, the structure of the bone deteriorates; there is no more mechanical support and fractures with minimal traumas occur.

This disease appears more frequently in postmenopausal women and in elderly people of both sexes.



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The alternatives for an appropriate intake of calcium in the daily diet and that therefore does not involve a consumption of calories and excess fat are:

•     Dairy products and their derivatives. Because it is low-fat, its fat content (and therefore caloric content) is lower, without its calcium dose being lower. It usually happens that its calcium content is equal or greater.
•     Fish (sardines with their skeleton), dried fruits, legumes and broccoli are important sources of calcium.
•     Add skim cheeses (white spreads or soft cheeses) to salads, steamed vegetables, soups, purees, matches, etc,
•     Use skim milk as a cooking medium for cornmeal, rice, baked fish, white sauces, soups, etc.

The 10 tips to prevent osteoporosis:

1.     Ingest enough calcium with a balanced diet
2.     Ingest enough vitamin D ,
3.     Do not perform "starvation diets",
4.     Exercise periodically,
5.     No Smoking,
6.     Control caffeine intake , excess salt , protein and phosphorus ,
7.     Do not eat foods with excess plant fibers ,
8.     Limit the consumption of cola beverages,
9.     Moderate the consumption of alcohol ,
10.     Avoid medications that decrease bone mass.

Calcium deficiency

Studies on animals showed that diets low in calcium or high in phosphorus produce a generalized decrease in bone mass.

On the other hand, it is advisable to ingest 800 mg of Calcium per day in women between 25 and 45 years of age ( see table ), and up to 1200 mg / day between 10 and 25 years may be required to achieve peak bone mass. . These amounts can be reached with appropriate diets, which will prevent osteoporosis through proper nutrition.

The risk factors, also known as decalcifying factors, that exist and that must be taken into account because they do not allow the correct assimilation or use of calcium in the body are:

•     The consumption of alcohol ,
•     The exaggerated consumption of proteins ,
•     Zinc supplements,
•     Oxalic acid / phytic acid,
•     Exaggerated fiber consumption,
•     Ingesting excess salt,
•     Caffeine ,
•     The consumption of tobacco and
•     The sedentarismo.

The 10 best foods to prevent osteoporosis

Diet and sedentary lifestyle favor the appearance of osteoporosis. But the key is not to increase the consumption of dairy, as is often recommended.

Our bones are a living tissue that constantly absorbs or releases calcium, as the body needs. Osteoporosis arises when the body is not able to produce enough bone or reabsorbs too much, and this is heavily influenced by diet.

Basically our bones are formed by calcium , proteins, including collagen, water and other minerals such as magnesium and phosphorus. Certain vitamins such as K2 and D help fix calcium in the bone.

On the other hand, excess sugar and protein, refined foods, coffee, alcohol and salt can cause bone loss.

10 foods rich in calcium to prevent or stop osteoporosis

Traditionally we have been told that to strengthen our bones we have to increase our consumption of dairy products. The problem with dairy products is that in addition to calcium, they have a lot of phosphorus. This is essential, but in excess it competes with calcium and prevents it from being properly fixed in the bones. That is, dairy products are not only dispensable, but can also be counterproductive.

But calcium is not only in dairy. The vegetable diet is ideal for osteoporosis. There are plant sources of calcium that are better assimilated than dairy products.

1. Black sesame

These seeds are rich in antioxidants and calcium , the mineral most needed for bones.

Ideally, 2 tablespoons a day. You can make tahini and use it in countless sweet and salty preparations.

2. Kombu seaweed

It has abundant vitamins and minerals, like most sea vegetables, and is ideal for enriching soups and broths. You can also cook cereals and legumes with a slice to make them more digestive.

Add a dry piece, about 2 fingers, to all your broths and cooking cereals and legumes.

3. Almonds

Nuts contain high levels of calcium , especially almonds. You will take more advantage of its nutrients if you activate them by previously soaking them in water.

Take 1 handful a day, preferably with a pre-soak of 8-12 hours in water to activate them.

4. Azuki beans

Traditional Chinese Medicine advises them together with black soybeans to strengthen bones , for their proteins and antioxidants. Well cooked they are very digestive and introduce variety in the diet.

Take them 2-3 days a week, boiled with vegetables or in the form of pate.

5. Col kale

Cabbages in general are especially rich in high availability calcium . The kale, in addition, is very versatile: you can make it steamed, marinated in salad or in the form of dehydrated chips, for example.

We recommend that you take 4-5 leaves every day, in broths, salads, chips or any other variation.


6. Orange

Taking frequently foods rich in vitamin C, such as orange, favors the formation of collagen, necessary for the formation of bone .

Take one or two oranges, 5-6 days a week.

7. Walnuts
They are a good source of omega-3. These fatty acids influence the activity of bone-forming cells, which can reduce the risk of fractures .

1 handful of nuts a day, raw as is or with a previous soak to make them more digestive.

8. Dates

They are very nutritious. Eat two a day, for example of the tasty variety Medjoul, provides minerals, proteins and vitamins that favor the formation of bone tissue and the proper functioning of the body. They also satisfy the need for candy at any time.

Taking 2-3 a day will help prevent osteoporosis.

9. Whole grains

They are much more nutritious than the refined versions. Some provide more protein than others, and all will be more digestive if soaked in mineral water for 8 hours and cooked with kombu seaweed.

Take them 3 times a week, introducing variety.

10. Spinach

They are rich in vitamin K2, another vitamin that is involved in the formation of bone . In addition, green leaves in general contain a large amount of calcium and minerals necessary for bone tissue .

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Does taking more calcium during menopause prevent osteoporosis and fractures?

That is not enough, there are other important ways to achieve it

The estrogen lowering characteristic of menopause can affect a woman's bone health. Therefore, during this stage of life is essential to maintain a healthy diet and include in the diet foods that strengthen and prevent the occurrence of osteoporosis , especially those rich in calcium.



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But, it is also necessary to acquire other nutrients and meet certain recommendations. 

Osteoporosis implies a decrease and deterioration of the bone mass that causes a greater fragility of the bones and, therefore, the increased risk of fractures.

This disease develops slowly, is asymptomatic and occurs in 80% of women , usually 10 years after menopause.

To prevent it, there is to know, through a bone densitometry, what is the state of the bones. It is also convenient to do an analytical to evaluate calcium and vitamin D levels.

BONES

To prevent the risk of osteoporosis, it is necessary to maintain some guidelines

1. Balanced diet through: 

•     Foods rich in calcium, which can be of animal origin such as dairy products and edible soft-bodied fish such as sardines or salmon, and those of vegetable origin.
•     Adequate protein intake, since an excess produces an increase in calcium requirements, which being excessive causes hypercalciuria (loss of calcium in the urine). 
•     Get enough magnesium and vitamin K through green leafy vegetables, as well as phosphorus, an essential mineral for bone formation. 

2. Exercise:
Perform physical activity and exercises (mainly strength as weights) on a regular basis for at least 40 minutes 3 times a week to reduce the risk of fractures and slow down the osteoporosis process.

3. Vitamin D:
It is necessary to achieve an adequate absorption of calcium, since this mineral does not fix itself.   To obtain this vitamin the main way is through exposure of the skin to the sun, there are also other limited sources such as fatty fish, egg, viscera. More information:
It may interest you:
Eat more vitamin D

4. Moderate sodium consumption , since an excess causes an increase in calcium excretion through urine.

5. Avoid alcoholic beverages, smoking, moderate caffeine consumption.

Foods rich in calcium not only dairy

Calcium is one of the minerals that we must try to obtain through an adequate intake of food since its deficit can cause the decalcification of bones. 

For this, dairy products can be selected, which are the main source of calcium with the greatest bioavailability, and can be consumed provided that the person does not present alterations in the absorption of lactose, allergies or other symptomatology.

Of the dairy products we can choose : natural yogurt, kefir, milk, cheeses of low fat content such as cottage cheese.

But there are also other sources of calcium of vegetable origin (of lower absorption).

Of vegetable origin: pulses, especially cooked chickpeas, green leafy vegetables, nuts such as almonds, whole grains, sesame seeds, chia, hemp, ground or broken flax to absorb their nutrients, sesame paste or tahini spreads or enrich purées or soups and marine algae such as wakame and hiziki.

Although recommendations for calcium intake vary greatly between countries, for example, the EFSA (European Food Safety Authority) indicates a reference intake of 950 mg / day for people over 25, in the United States for adults is 1,000mg.

It may interest you:

How to improve bone health with our eating habits?

Example to cover calcium needs in the day:

•     50 grams a day of low-fat cottage cheese 295 mg of calcium
•     1 glass of natural yogurt 200 ml 240 mg calcium
•     2 canned sardines 244 mg calcium
•     150 grams of cooked spinach 204 mg calcium

Total: 983 mg calcium / day

Food, exercise and sun exposure throughout life are the best insurance against osteoporosis and consequently fractures. 

Your time is now, take care of yourself and plan to lead a healthy life, doing the relevant exams and feeding yourself consciously.

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Lack of Calcium - Symptoms, Cause, Sources and Tips

Calcium is an essential mineral for the proper functioning of the body. It has several essential functions within the human body, including stabilizing blood pressure and acting in the structural formation of bones and teeth.

The bones have the most calcium, having a total concentration of 95% of the mineral.

Lack of calcium is considered a disease also known as hypocalcemia, which includes fragile bones, ocular lesions and abnormal heart beat. This disease appears when the human body does not have enough calcium, and because of this, there is a great increase in risk of the development of diseases such as osteoporosis.



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The human body does not produce calcium, which has to be ingested through a balanced diet. It is possible to consume the recommended amount per day through food, but depending on the severity of the case, the best way is to intake calcium supplements.

Remember that self-medication can be dangerous, since taking a large amount of calcium supplements can be fatal. So, it is best to have a medical appointment to see which is the best option for your case.

Symptoms of lack of calcium

In the early stage, calcium deficiency may have no symptoms or only mild symptoms, such as cramps and muscle pains (especially in the thighs, arms and armpits when they are moved).

But most of the time, the discovery is made when a disease due to lack of calcium is discovered and is already more advanced.

In more advanced cases, the symptoms of lack of calcium include:

•  Memory loss;
• Muscle spasms;
• Numbness and tingling in the hands, feet and face;
• Depression;
• Hallucinations.

If you have any symptoms or cases in the family of calcium-related illnesses, seek medical advice before you even experience any type of symptoms. He will consult the history of the hypocalcemia problem in your family. Based on this, you will ask for a blood test to check the level of calcium in your blood. If it is low, it will prescribe drugs and mineral-rich ideal food .

Other health problems are caused by calcium deficiency and are often not easily detected, such as sleep problems. Animal studies have shown that insomnia prevents the formation of new bones. This happens because calcium levels increase and decrease while we sleep, and their elevation happens during a deep sleep.

In addition, normal sleep cycles were found to be restored when the rate of calcium in the body was increased to normal. In many cases, when consulting with a doctor to find out the cause of insomnia, often only one remedy will be prescribed to help you sleep, without actually finding out what causes it.

The difficulty in losing weight may also be associated with a lack of calcium. According to some research, calcium stored in fat cells helps in the storage and processing of body fat, meaning fat cells with more calcium burn more calories, resulting in greater weight loss.

Cause of calcium deficiency

The natural cause of lack of calcium is aging. Most of the body's calcium is stored in the bones and as it gets older, they start to get thinner or less dense, further increasing the daily requirement of calcium. However, there are several other causes that lead to mineral deficiency.

Lack of calcium can still be intensified for women, because by the time menopause arrives, there is a decline in the estrogen hormone that causes the bones to thin up quickly, requiring them to properly take a daily dose of calcium during middle age. According to the National Institutes of Health, during menopause, women should consume about 1,500mg of calcium every day to further reduce the chance of developing osteoporosis .

Genetics may also be a factor to be taken into account. If your parents or grandparents have had osteoporosis, the chances of you acquiring the disease are even greater. So, as said earlier, even if you do not have symptoms but have cases in the family, seek medical advice.

Cases of babies born to diabetic mothers and those who had low levels of oxygen during pregnancy are at increased risk of developing natal hypocalcemia. In the case of children and adolescents is more difficult, because it is a phase where the body "remodels" the bones, ie rebuilds new bones, so that in this phase is very important the intake of foods rich in calcium.

In some cases, the lack of calcium can be due to malnutrition or malabsorption of nutrients, ie when the body can not absorb the vitamins and minerals that the person obtains from the food.

Another cause may be hypoparathyroidism, which happens when the hormone PTH, which is produced by the parathyroid glands, does not work properly. This hormone controls the levels of calcium and phosphorus in the body, and people with this disease do not produce it correctly, resulting in a drop in calcium levels in the blood, causing various symptoms.

Calcium deficiency and osteoporosis

Calcium deficiency, leading to hypocalcemia, can generate fragile bones, ocular lesions and irregular heartbeats. If left untreated, the disease can lead to death.

If the calcium deficiency is at an early stage, in the long run it may be at risk of developing osteoporosis. Osteoporosis is a disease that causes the bones to become brittle due to bone loss. The person with this disease has a great chance of fracture even with small impacts.

In addition, osteoporosis can also lead to fractures of the spine and inability to walk.

How to Reset Calcium

In most cases, a lack of calcium is easy to treat. Generally, foods with more calcium are added to your diet, and in some cases your doctor prescribes a mineral supplement with the right amount for the patient.

In rare cases, the intake of calcium-rich foods and calcium supplements are not enough to treat the deficiency. In this case, the doctor will choose to regulate calcium levels with injections of the mineral.

Tips

To prevent diseases from the lack of calcium is recommended to eat foods rich in calcium and vitamin D daily. Vitamin D is important because it increases the rate of calcium when absorbed in the blood and also helps in the absorption of calcium and other minerals and nutrients. Examples of foods rich in vitamin D are: eggs, oysters, orange juice, canned tuna, mushrooms, sardines, salmon, liver steak, milk, among others.

The amount of intake needed for calcium and vitamin D depends on sex and age, so it is advisable to seek a doctor.

It is noteworthy that foods rich in calcium and vitamin D, such as dairy products, can have high rates of saturated fat and trans fat, so when buying one of these options, choose the fat-free or low-fat version so there is no increase in risk of developing other heart disease and high cholesterol.

A healthier tip is to add sardines and spinach to your diet. Other foods that contain the mineral are, cheese, yogurt, veggies, some cereals, and fish. It is worth remembering that milk and dairy products are easily absorbed by the body, making them the main suppliers of calcium.

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Lack of calcium: symptoms and how to increase absorption of calcium

Symptoms of lack of calcium in organism, also known as hypocalcaemia, arose mainly at long term, when deficiency is prolonged temporarily, causing problems such as fraxness, osteoporosis, osteoporosis, sensitization and heart palpitations. You know more about what hypocalcemia is and what this condition can cause.

Calcium is a fundamental mineral for pumping or working of the organism, mainly for the operation of the nervous system and its raw material, and it is present in various foods such as yogurt, milk, cheese, spinach, tofu and broccolis, which must be to maintain the adequate quantity of calcium, not an organism.



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Symptoms of lack of calcium

Symptoms related to the deficiency of this nutrient in the body are:

•      Memory loss;
•      Muscle spasms;
•      Cramps;
•      Formulation in the hands, feet and not face;
•      Depression;
•      Hallucinations;
•      Fracking two bones;
•      Irritability, nervousness and anxiety;
•      Increase in arterial pressure;
•      Cavities and frequent problems tell us.

Diagnosis or lack of non-corporeous calcium through a conventional blood test, not in short, to know if bones are weak, and it is necessary to perform a test called bone densitometry. See how osseous densitometry is made.

In cases of proven deficiency, or doctor usually recommends or increase consumption of foods rich in calcium using a supplement of these capsules nutrient.

How to increase absorption of calcium

To increase the absorption of calcium, not the intestine, to use the organism, to increase or consume nutrient-rich foods, or to increase or consume vitamin D, which is present in foods such as fish, milk and egg, to increase the time of exposure to sun, because in the skin that occurs to the production of vitamin D. See how taking sun of effective form to produce vitamin D.

In addition, the frequent practice of physical activity increases absorption and fixation of calcium, and also important care is taken with some medications that can reduce calcium absorption, such as those that contain cholestyramine, neomycin, diphenylinitoxide and tetracycline.

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Osteoporosis : you really need much more than calcium

Twenty-five thousand. It is the number of fractures caused by osteoporosis in Spain every year. A silent disease that is estimated to affect one in four women over 50. Women who, in many cases, religiously take a calcium or vitamin D supplement with the confidence of doing what is best for their bones. But is this really the best preventive strategy? A study published in the Journal of the American Medical Association (JAMA) questions it.



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This meta-analysis of 33 different trials , in which 50,000 people over 50 years old participated, has not been able to prove that these supplements serve to reduce the risk of suffering these fractures. A not so unexpected result (in 2015 a review of studies published by the 'British Journal' already pointed to the same), but that undoubtedly breaks the molds and removes the waters. So much so that the American Society of Bone Metabolic Pathology has published a document to qualify its results. First, they warn that in the meta-analysis published in JAMA only the use of calcium and vitamin D supplements in healthy people has been taken into account. Among the ranks of the 50,000 participants there were no patients with osteoporosis or people at risk of suffering from it and that makes a big difference.

"It's a good study, it's very well done, but its recommendation speaks to the general population. People who are sick can not say 'do not take calcium supplements because they do not do anything', simply because it's not like that. You have to be careful with the messages, "says Dr. Núria Guañabens Gay , senior consultant at the Rheumatology Service of Hospital Clinic de Barcelona and spokesperson for the Spanish Society of Rheumatology.

The sources of calcium go far beyond dairy products: legumes, cruciferous, nuts, sardines ...

The supplements are good for something, but in very specific cases . For example, they have shown efficacy in the prevention of fractures in the elderly population, who live in residences and suffer from a deficit of calcium intake or low levels of vitamin D. "There are also people who, when they come to the consultation and assess how much calcium they ingest, it is a very small percentage, and since we know that it is very difficult for them to change their eating habits, we resort to a supplement. And another unavoidable case are those people who are under treatment for osteoporosis. Calcium supplements are often given to these patients because the studies that were done to test their medication contemplate it; that is to say, the manufacturer already indicates that the medicine must be associated with the intake of 500 or 1,000 mg of calcium to function ", points out Dr. Núria Guañabens.

And what should the rest of the population do? Well the rest of us should stop looking for the fast track of the pills and start to become aware of what is good and what is not, and thus avoid being candidates for one of those 25,000 annual fractures. And to achieve this we must not expand our sights beyond calcium. "We tend to focus on that, but good bone health is something more than dairy in daily," says dietitian-nutritionist Lucia Martinez and blogger in 'Body Mind'. We forget that it is equally important that the vitamin D status is good, that you have to do physical exercise, that the intake of vitamin K and magnesium has to be adequate ... All these factors are equally important, we should not be alone looking at the specific calcium intake. " We review with both experts what you do and what you should not do to keep your bones healthy.

What your bones do need

    Take calcium

Calcium is the main mineral component of our bones and if there is no risk diagnosed, it must be achieved through the diet . And here the manufacturers of dairy products have done a great job, because it is impossible for us to think about this mineral and not associate it with its products in all its forms, textures and flavors. But how much should we eat daily to provide our bones that they need? "The needs are very variable. For an adult, they are recommended from 700 mg / day in the United Kingdom to 1,000-1,200 in the United States. That is, there is up to 30% difference between the two and that does not make sense ", describes Lucía Martínez . This oscillation of figures is due to multiple factors. One of them is, of course, cultural (you do not eat the same in one country as in another). Another thing that we must not lose sight of is that taking calcium and that it is available to our body is not the same. Another one, that when we eat little calcium, the one we eat needs enough vitamin D to reach a good port ... and the vitamin D deficit is chronic in our society. Another is that each stage of life seems to have its own needs for this mineral ... And so it could continue to infinity.



In principle, a healthy adult (and Spanish) should ingest 1,000 mg / day of calcium, which is only able to absorb 300 mg. Do we get to that number? Well, the reality is that the data does not agree on this either. According to the National Survey of Dietary Intake in Spain (ENIDE) , the calcium intake of the Spanish population is 900 mg / day in adults. But the scientific study ANIBES proved that most of us take about 798 mg / day (862 mg / day the most applied). What can we do to increase our intake and reach those figures, for many unreachable? Take a good pantry is the solution. And expand our sights. While dairy products are the favorites of Spaniards when it comes to having strong bones, many must learn that not only does this mineral hide in them. Vegetable milks such as soy, if they are enriched, have the same absorbable calcium fraction as cow's milk and with the same amount of product (100 g). Among the legumes, the white beans provide 17 mg of calcium ready to be used in only 100 g. Cruciferae such as broccoli (25.8 mg) and cauliflower (18.7 mg) can also be a good source of calcium. And the list increases if we include vegetables such as cabbages, nuts such as almonds , seeds such as sesame seeds, and even products such as sardine and anchovy cans . So, in summary, yes, our bones need us to eat calcium and that we do not like milk is not an excuse for not giving it to them.

    Include magnesium in your diet

Maybe you do not know, but in your bones there is not only calcium, there is also magnesium. A balanced diet should provide 300 mg of this mineral daily , of which the body barely absorbs 30%. There are several factors that can modify this absorption, such as drinking alcohol, suffering from liver disease, eating foods that contain a lot of water or eating a diet rich in proteins.

Spain is a country with lots of light, but vitamin D deficiency (which is synthesized by exposing the skin to the sun) is a fact

According to the ANIBES study, the Spanish population makes an intake daily below the required: 222 mg / day. Is it imperative to reach those 300 mg to keep our bones intact? At the moment, the studies are not very clear about it. "Just as calcium is a lot of work, the problem is that with other minerals such as magnesium there are many less and contradictory results. It is not at all clear, for example, that taking magnesium supplements reduces the risk of fractures . There is even a study, conducted with women, in which we can see that, indeed, those with lower magnesium intake had less bone, but, paradoxically, that did not mean an increase in the number of fractures, "explains Dr. Guañabens. What the studies do seem to point out is that the nutritional deficits are not good and that, given the scant results obtained with the supplements, we have to take advantage of what we find in the supermarket. According to the University of Harvard (USA) the bulgur is the cereal that more magnesium contains, followed by the barley. The ranking of the magnesium champions is completed with cooked spinach , pumpkin seeds, cornmeal, beans, green beet, halibut, toasted almonds and brown rice.

    Check your vitamin D

We may be a country of sun and sand, but our deficit of vitamin D (which is synthesized by exposing the skin to the sun) is a fact. The intake of vitamin D in the ANIBES population is well below the national and European recommendations and that improved the results of the ANIBE study. "We need to sunbathe 10 minutes a day, make analytical to check the levels of vitamin D in case we need a supplement and eat a healthy diet, including foods that provide it," warns Lucia. The group of fish and shellfish was the main source of vitamin D, followed by eggs, milk and dairy products, and cereals and derivatives. With these four food groups already add more than 85% of the reported daily intake of this vitamin.



    Discover vitamin K

More studied than magnesium there are two types that are the most interesting for bone health, vitamin K 1 and vitamin K2. Vitamin K, in principle, participates in coagulation and its deficit has been associated with cardiovascular risk. Why is bone also involved? Well, because in our skeleton there is a protein ( osteocalcin ) that needs vitamin K to be coupled as it is due to bone tissue. When a disease (for example, liver) causes a deficit of vitamin K, this protein does not fit well inside the bone and that has been proven to increase the risk of fracture of the femur . Should one then recommend taking a vitamin K supplement? Well, what is recommended is an adequate intake of vegetables, cauliflower, kiwis , avocados ... "There is not enough information to recommend vitamin K supplements to prevent fractures in osteoporosis," concludes Dr. Guañadens.

    Exercise daily

The bone, to be healthy, you need to do load exercises (yes, walking serves) and all those strength exercises that are done with machines and serve for the strengthening of extenders. "The exercise is great for the bone and in older people, which you can not ask for according to what things, well more, because simply walking every day retains more muscle mass. Other exercises such as tai chi have shown that not only do they strengthen the muscles of the back, but they help to exercise balance, which means that they fall less, "explains Dr. Guañadens.



What your bones do not need

    That you drink alcohol

Consuming three units of alcohol per day is a risk factor for developing fractures. And how much is an alcohol unit? One unit of alcohol equals 200 ml of beer , 100 ml of wine or 25 ml of a liquor. If you regularly consume three beers a day, three glasses of wine or three shots ... in the long run you can have bone problems.

Smoking influences the predisposition to suffer osteoporosis and to suffer fractures because of it

"This is what is said to the general population, apart from those who make excessive use of alcohol, they have seen more fractures for two reasons: the first is because they fall more and the second, because they suffer more osteoporosis because this consumption significantly alters the entire hormonal system and the cells that synthesize the bone tissue have less activity because alcohol affects them directly.The good thing is that if they stop drinking, they improve the bone, "explains Dr. Guañabens .

    That you abuse salt

"In general, we consume more salt than recommended, not so much for which we add ourselves, but for the one we consume when consuming ultra-processed products that are usually quite rich in salt. Hence, to have good bone health, a healthy balanced diet is recommended. It is understood that this type of diet consumes less of these products and thus reduces salt consumption while increasing the intake of nutrients, "explains Lucia Martinez. The problem with salt and bone is that if there is too much salt in the body, it 'drags' the calcium into the urine . "Therefore, if a person excretes a lot of calcium in the urine or suffers from kidney colic due to this problem, the first measure that is asked is that they take little salt. If you give a lot of salt, there may be an increase in calciuria and this may contribute to you having a loss of this mineral, "explains Dr. del Clinic.


    That you smoke
There are multiple studies that suggest that smoking influences our predisposition to suffer from osteoporosis and to suffer fractures due to this disease. Tobacco and its components attack the bones from many fronts. For example, they interfere with the hormones that the bone needs to remain strong. At the same time, smokers not only have more ballots to suffer a fracture (specifically double), but when it occurs, they heal worse. They recover worse from the fractures they suffer.

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Calcium to stop osteoporosis

To mitigate the loss of bone density in elderly people, it is usual to recommend an increase in the consumption of dairy products and calcium supplements, since the efficiency of absorption of this mineral decreases as age increases. Is it a good solution?

Without a doubt, the contribution of calcium in the diet always helps when there is a problem of osteoporosis. What happens is that the food supplements or fortified dairy products (usually based on calcium salts) does not work for everyone.



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Keep in mind that 99% of the calcium that enters the body is deposited in the bones and teeth, but the rest dissolves in the blood and tends to deposit in body tissues and arteries, which hardens them.

Therefore, what is important to include in the diet are the ideal nutrients to regenerate the bone without altering or harming the organism. Therefore, look for foods that contain calcium and other adjuvants (magnesium, phosphorus, vitamin D) and that are easy to digest and absorb.

A very good option is to increase the intake of plant-based foods rich in calcium: sesame , almonds , poppy seeds and small amounts of seaweed (hiziki, wakame or cochayuyo).

Essential sources of calcium

•     Cruciferous: the vegetables of this family ( broccoli and all varieties of cabbage) are not only rich in calcium, but also contain vitamin K, which regulates osteocalcin, the protein responsible for regenerating the bone and give it strength.
•     Soy in all its varieties: it provides an interesting calcium content, and is a little higher in the case of tofu.
•     Chickpeas and small blue fish : they are two excellent sources and can become magnificent allies against bone degeneration.

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Calcium, what is it, functions and food sources

Calcium (Ca) is a macromineral that plays an important structural role in our body by being an integral part of bones and teeth. However, for the fixation of calcium in the bone system, the presence of Vitamin D is necessary.

Calcium is the most abundant mineral in our body and has relatively high consumption recommendations, since it is essential for the formation of the skeleton of the body, being very important that its basic needs are covered during childhood and adolescence . In addition, during pregnancy and lactation the calcium needs increase significantly.



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In old age it is also very important to have adequate levels of calcium in the body, in order to replace the losses that occur in this mineral, such as osteoporosis .

Of the total calcium content in foods, only between 20% -40% of the total is absorbed. Its absorption improves with the presence of vitamin D, lactose, fat, proteins, vitamin C and acid medium. Hence, the foods with the best bioavailability of calcium are milk and dairy products .

Calcium functions

Calcium has various functions in our body:

•     It is part of the teeth and bones and helps to keep them healthy.
•     It is necessary for the blood to clot.
•     Participates in the transmission of the nervous impulse.
•     It has an important role in muscle contraction.
•     Stimulation of hormonal secretion.
•     It contributes to the activation of enzymes that serve as mediators in different chemical reactions.
•     It collaborates in the permeability of cell membranes so that they can effect the exchange of substances with the medium (oxygen and nutrients).
•     Participates in the absorption of vitamin B12.

Food sources of calcium

The main food sources from which to obtain calcium through diet are:

•     The main source of calcium is milk, yogurt , cheese and other dairy products.
•     Between the cheeses they emphasize the gruyere, emmental, the manchego, the one of Burgos or the roquefort.
•     Fish from which you can eat the spines (sardines, anchovies, salmon ...), seafood (prawns, crayfish, prawns).
•     Green leafy vegetables (cabbages).
•     Seeds of sunflower.
•     Legumes (legumes, soybeans, chickpeas, green beans, beans).
•     Peanuts, almonds, hazelnuts, pistachios and in smaller proportion dry figs, nuts, dates or raisins.
•     Water for consumption.

  Calcium deficiency

The lack of calcium necessary for the proper functioning of our body can cause:

•     Osteoporosis: decreased bone mass and increased fragility of bones.
•     Rickets: low mineralization and bone deformity.
•     Tetany: alteration in muscle contraction.

  Calcium toxicity

• Increased calcium in blood and urine.
• Deposits of extra-bone calcium.

Daily calcium recommendations:

• 800-1200 mg / day in adults

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The Calcium

Did you know that calcium is a very important nutrient in the diet of athletes ? In addition to being an essential component for growth and bone formation, calcium helps maintain the strength and density of the entire bone structure and prevents fractures.

Discover below the importance of calcium in the diet of athletes ,   its main properties and benefits, the recommended daily dose and in which foods you can find it. Always remember to ask any questions you have about the consumption of calcium to your doctor or nutritionist.



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Properties of calcium

Calcium is the most abundant mineral in the human body. It has a great variety of properties, being valued for the nutritional effect it exerts on the bones, preventing osteoporosis . The important functions that it fulfills require that you have large amounts within the body. Calcium is equivalent to 2 percent of our body weight and, almost entirely, is concentrated in the bones and teeth , with the rest distributed in the bloodstream and muscle cells.

It should be considered that both its excess and its deficiency are harmful to health , because it directly influences the blood coagulation and the correct permeability of the membranes. Calcium has a close relationship with phosphorus, in terms of its assimilation . The lack of any of them in the body , can harm the absorption of the other.

Benefits of calcium

Calcium is a mineral with an immense variety of nutritional and therapeutic benefits . Among them, we have to provide stiffness and strength to the bones, teeth and gums. At a preventive level, it works by decreasing the risk of suffering from cardiovascular diseases, reducing the volume of cholesterol in the blood. For athletes , it is usually very effective avoiding cramps in the body muscles, as well as the chances of suffering injuries or fractures.

It also maintains the permeability of cell membranes and prevents osteoporosis. In the case of pregnant women, they will need additional amounts of calcium to reduce gestational hypertension or increase in blood pressure. Other important benefits are the stimulation of heart rate and the transmission of nerve impulses.

Calcium for athletes

As with the rest of vitamins and minerals, calcium is important for all those who do physical activities constantly. However, in the case of women athletes, the need is usually greater. This is because many of them decide to stop taking dairy products, due to digestion problems or not to gain weight. If you do not want to drink natural milk , it is possible to compensate calcium with soy milk or almonds, otherwise you must resort to nutritional calcium supplements , especially in the harder seasons of training.

The sweating produced by physical exercise leads to losing large amounts of calcium per hour. The average amount to cover these decompensation in women, is 400 milligrams of nutritional supplements, twice a day. The lack of calcium in women athletes can expose it to injuries , fractures and a future osteoporosis .

How much calcium do I need?

The consumption of calcium is essential for the development and preservation of bones, in addition to fulfilling other important functions. The recommended daily amount of calcium, either through food or nutritional supplements, will go according to our age or specific stages, such as pregnancy . In fact, pregnant women are also recommended 1000 milligrams daily, while babies from 0 to 6 months , will need 210 milligrams daily . From 6 months to 1 year of age, the dose rises to 270 milligrams.

In children up to 8 years of age, the administration of calcium of 500 milligrams may increase up to 800 . From 10 years to 18, the ideal dose is 1300 milligrams daily . Adults can lower the amount up to 1000 milligrams. In the case of elderly people, additional amounts of calcium are usually needed, which will be contingent upon a doctor's evaluation.

Calcium indications

Before taking any nutritional supplement , such as calcium, you must take into account certain contraindications or effects, which can prevent us from having bad moments. Calcium nutritional supplements are not usually well assimilated by people suffering from chronic kidney diseases, such as stones . In some cases, the measures are marked in values ​​that are foreign to us, which occurs if the product is imported . If the situation occurs, consult a nutritionist , in order not to administer inappropriate doses.

For calcium to be absorbed in its entirety, supplementation with vitamin D should be complemented. High levels (more than 1000 milligrams daily) may cause constipation, bloating, and gas . Also, special care should be taken if you have ulcers, requiring in such a case a professional opinion, prior to the start of any treatment.

Calcium in foods

What foods contain calcium?

What are the foods that contain calcium ?, You will ask. Our body requires generous amounts of calcium, which can be found in different foods, as rich as they are nutritious. Calcium is present in whole skim milk and fat-free milk powder. Also, we place it in yogurt only without fat or low in fat.

In the different varieties of cheese , such as American, cheddar , mozarella , parmesan or ricotta , we find high amounts of calcium , as in desserts such as vanilla ice cream. With regard to animals , it is undoubtedly fish that contains the highest concentrations of calcium. Although in smaller quantity, this mineral is also found in molluscs and shrimps. The most remarkable vegetables in this aspect are the spinach, the kale, the onion, the cress, the chard and the broccoli . We find pulses in white beans, chickpeas and lentils.

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What is calcium and what effects does it have on our body

What is calcium?
99% of the calcium in our body is found in the bones and the remaining 1% distributed in various tissues.

Calcium is a mineral that is part of our body and plays an essential role in the formation of bones and teeth. In fact, 99% of the calcium in our body is found in them. The remaining 1% is in the blood, extracellular fluid and adipose tissue. To obtain this last percentage, the organism uses two mechanisms: the intestinal absorption of calcium through the diet (favored by vitamin D), and the mobilization of calcium from the bones.



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What happens if we do not assimilate it?

If calcium is not assimilated with the diet, a series of hormonal mechanisms are activated that extract calcium from the bones to ensure this 1%. This is why if calcium is not restored with new intakes of this material, the bones weaken resulting in osteoporosis.

How do we increase our calcium levels?

On the other hand, we must take into account that only about 30% of the calcium we ingest is absorbed (the rest is eliminated through faeces, urine and sweat). To facilitate its absorption, we must count on the presence of lactose, gastric acidity and vitamin D. It is difficult to absorb oxalates, phytates and excess phosphates.

In the opinion of experts, we must increase the intake of calcium by consuming the products that contain them, by taking foods enriched in calcium (such as milk or yogurt), or by taking supplements.

It is necessary to guarantee sufficient consumption to reach the recommended levels of calcium. Therefore, a daily intake of around 1,200 mg per day is recommended, depending on age, sex and circumstances, together with a daily administration of vitamin D of between 400 and 800 IU.

Factors that regulate calcium.

PTH . It is important to maintain the level of calcium in the blood. It increases the calcium output of the bone, the renal tubular reabsorption of calcium and the intestinal absorption of calcium. All this increases the level of calcium in the blood. Therefore, its secretion increases when blood calcium decreases.

Vitamin D It is obtained from food (blue fish, viscera, especially brain, fish liver oil, butter and egg yolks, enriched milk and enriched cereals) and is also produced in the skin by the action of the sun. It stimulates the intestinal absorption of calcium and promotes bone reconstruction.

Calcitonin It is a hormone that is secreted stimulated by the increase of calcium in the blood, decreasing calcium levels in it. For this, it favors the decrease of calcium output from the bones and increases the loss of calcium by the kidney.