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Fatty hair solutions. Coconut oil for oily hair

Fatty hair you have solutions, for example, Do you know that organic coconut oil solves your oily hair if it has become unctuous and greasy? If this is your case, let's say you have oily hair and you do not know what to do with oily hair. Do not worry , in this article we will explain how to eliminate hair grease definitely by means of an infallible treatment for oily hair, following simple tips and using natural remedies, how to treat and improve with coconut oil greasy hair.

Oily hair is like oily skin. Sometimes that's how it is. And other times it's like that because of the habits we keep. Of course, the hair type too.
Keep reading and you will know how fatty oil coconut oil is perfect for you and you will know how to stop having oily hair.



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Why do you have oily hair?

Oily hair is due to excessive production of capillary fat and needs special care. Oily hair is due to multiple factors ranging from genetics, that is, hair can be naturally oily or due to external causes such as pregnancy, menopause and hormones also play an important role when it comes to oily hair .

Why do you have oily hair?

Sebum keeps your hair healthy and smooth, and prevents hair from drying out and breaking. However, some sebaceous glands produce an excess of oil, which results in oily skin and oily hair.

Seborrhea or seborrheic dermatitis?

It is important to see a specialist to determine if it is seborrhea or seborrheic dermatitis. In the first the scalp only generates excess fat , while seborrheic dermatitis, also called seborrheic eczema, is a skin disease that involves a rash of the skin of the face and scalp, is a very common skin disease and of little gravity and accompany other symptoms such as inflammation of the skin, redness, itching and bad smell.

Why do I have oily hair all of a sudden?

Sudden fat? There are many cases in which hair health is not adequate and one of them is the seborrhea or oily hair that affects many people.

Why do I have oily hair all of a sudden? The first thing you should do is identify what things have changed in your routine lately, because the hair can be naturally oily or due to external causes.

Fatty pregnancy?

It is very common to hear phrases like these: "I am 24 weeks pregnant ... and in the last two weeks I noticed that my hair was getting more and more greasy, There are no signs of dandruff, it is very greasy" ; "I am 7 weeks pregnant and I have always had dry hair. In the past ... Even when I'm washing it with shampoo to lighten oily hair, nothing! "

Fatty pregnancy?

Fatty hair symptom pregnancy. The hair undergoes an alteration during pregnancy due to the presence of hormones, so if your hair is oily , the increase in the secretion of fat from the scalp will increase in pregnancy, consequently more fatty hair in pregnancy.

Fatty hair pregnancy girl? A curiosity about the symptoms of being pregnant with a girl. If you are interested is that if you are pregnant and you want to know if the baby will be a boy or a girl ? The answer is in your hair. If the hair begins to lose its shine and you notice your hair more greasy then it is because it will be a girl. 🙂
What to do with the oily scalp?

You are not the only one. The scalp has glands that produce sebum, which is the fat that protects the hair and that keeps it healthy, but both the greasy hair due to hormonal change , as well as oily hair due to stress and some medical treatments makes it one of the Main causes of having oily hair in men like oily hair in women. We advise you to eat vitamin A, such as carrots, spinach, melon, milk, egg and cheese.
If I have oily hair you can use coconut oil

If I have oily hair can I use coconut oil? Yes of course.

If I have oily hair you can use coconut oil

The fat in the hair is produced by the activity of the sebaceous glands and the fat is a kind of natural lubricant and the coconut oil makes it a lubricant.

Fatty hair man solution

Fatty hair man? The hair of men is more greasy than the feminine and needs a lot of care. Fatty hair man solution Actually, the secretion of oil is very good to maintain the strength of the roots of the hair, if the amount is not excessive. Because if this excessive secretion of hair will greatly interfere with your appearance.

Does coconut oil make hair greasy?

No, quite the opposite. The coconut oil for oily hair manages to control fat and at the same time moisturizes and nourishes the hair fibers in depth, avoiding dryness and other problems, such as split ends or frizz.

Does coconut oil make hair greasy? Next, discover what are the benefits of coconut oil for oily hair and how to use it step by step.

FAT HAIR SOLUTIONS. The Best Home Remedies for Oily Hair

Why do you put on oily hair? The hair stems are protected against breakage and your scalp is kept in good condition due to the sebaceous glands. A wash by excess of shampoo affects the pH of the skin and stimulates the secretion of the sebaceous glands, or, by genetic factors can be inherited having the hair greasy.

How to stop having oily hair? These glands can secrete too much oil due to a variety of reasons such as hormonal fluctuations, hereditary conditions or the natural texture of your hair. Next we will explain in detail how to treat oily hair and reduce the excess oil in the hair at low cost.

Solutions for oily hair in 3 steps to eliminate hair grease

Take note of these 3 tips! If you also have a tendency to oily hair

•     EXFOLIATE your scalp
•     WASH dry and wet
•     MASK. Use a mask for oily hair using home remedies such as coconut oil

1. EXFOLIATE your scalp.

The first thing you should do for a good treatment for oily hair is to exfoliate and clean the scalp well . Exfoliate it is basic to reduce impurities and dead cells, especially in oily hair where excess sebum can reach obstructing the follicles .

EVERY DAY, use specific combs to massage your scalp that will begin to balance, adjusting the secretion of sebum.

• 1 TIME PER WEEK, make a hair scrub to remove excess capillary fat from your hair and scalp with a clay mask , as the clay absorbs fat and is ideal to fight against oily hair
• 2. How to wash the oily hair? wash it every 4 days

What is good for oily hair? The oily hair must avoid the use of hair products containing SILICONES AND SULFATOS, because they clump the hair too much and would only aggravate the situation making the oily hair look even worse.

What is the correct way to wash your hair? Below I explain these remedies for oily hair . What is the correct way to wash your hair? The first day, wash it as if you were going to the hairdresser, but when washing your hair it is important that you do not massage your scalp too much. Use a shampoo for oily hair without sulfates, silicones or parabens to regulate the secretion of sebum. Second day : Pick up your hair. Better not touch it too much, to avoid oily hair.

How to remove grease from hair without washing it

This technique is ideal for you to know how to clean your hair without getting wet and you can also use it whenever you need it, although for us we will use it in your plan to wash your hair in 4 days, that is to say for your third day . For this occasion, use a dry shampoo to keep you from washing your hair, so you will hold another day. Only use it on the root and bangs if you have.

how to remove hair grease without washing it

Following your plan of how to wash the oily hair, finally comes the fourth day and simply wash with warm water, to open the cuticle and allow the grease and waste products to be removed.

How to wash dry hair with talc, greasy hair tricks

Does talc damage hair? If you do not have dry shampoo, another solution is to clean the hair with talcum is a quick, good and economical solution. To use talc correctly, you must be sure that the hair is dry, and you can sprinkle talcum powder on the brush you use to mold your hair. Wait a few minutes for the talc to absorb the fat from your hair and then brush the hair until the product is removed.

2.Dry hair with talc

Is talc bad for hair? Talc for hair is not bad, on the contrary the absorbent properties of talc allow to remove excess sebum from the skin and hair, but it does not clean your hair

Does talc work to add volume to hair? Yes, talcum powder can be used to regulate the excess fat of the scalp, also providing volume to it. When you apply it to dry hair through the lengths and ends you get at the same time that remove the oily hair, give volume.

Alternate the different methods for the hair and you will see the effects of talcum powder on the hair, how it leaves your hair softer, clearer and with a pleasant smell.

What shampoo is good for oily hair?

When your scalp accumulates a lot of fat the hair looks chafed and lifeless. We have easy solutions for your oily hair that you can apply.

Normal hair requires a fatty hair shampoo with a pH between 4.5 and 6.7, but oily hair requires more pH than that. So pay attention to the correct Shampoo that you will use if you want your hair to be always healthy. Use shampoo for oily hair and dry ends specially designed for oily hair. We recommend this to definitely remove hair grease:

When washing with shampoo, be sure to rinse your hair thoroughly. The rest of the shampoo will only attract more oil and dirt. Do not let soap or shampoo leave on your hair. It is important to wash the remaining foam soap in your hair to get clean hair. The rest of the shampoo will not only cause your hair to become oily, but it will also have detrimental effects on your hair.

Next, use a brush with natural bristles to remove all traces of oil.

3. MASK for oily hair
If your hair is oily and you do not know what you can apply to nourish it without increasing the sebum, you will love our homemade masks for oily hair. Learn how to make natural masks for oily hair with simple, economical and effective recipes.

This mask for homemade fatty hair applies 1 WEEK PER WEEK using home remedies for oily hair, such as organic coconut oil for hair. Discover it! It will serve as a treatment for oily hair and dry ends.

Coconut oil for oily hair

properties of coconut oil I have very greasy hair, what can I use? When our sebaceous glands are in over production, this oil will be your best friend. Use coconut oil on your hair, you'll see it's an excellent remedy for oily hair. Wonderful! can help you to reduce the excess of sebum that causes your hair to be oily, caked and with a dirty look in a very short time.

We explain below everything you need to know about this super hair treatment with coconut oil before buying your coconut oil.

3.1.Why buy coconut oil as a treatment for oily hair? Why buy coconut oil as a treatment for oily hair? Coconut oil is used for lots of things, including removing the fat from our hair. Coconut oil is made up almost 90% of saturated fats, such as lauric acid and capric acid, and also contains oleic acid which is a monounsaturated fat and contains polyunsaturated fats such as linoleic acid.

•     Lauric acid : has a high affinity for hair protein as it easily penetrates the inside of the hair and nourishes it, which helps reduce the loss of protein in damaged hair .
•     Oleic acid : which serves as an emollient
•     Also the capric acid that penetrate the scalp
•     and finally linoleic acid : helps prevent hair loss

It also has vitamin E and very potent antifungal, antibacterial and antimicrobial properties that help reduce excess sebum.

3.2. Is organic coconut oil the best for oily hair?

Is organic coconut oil the best Yes. Before getting down to work, it is best to buy organic coconut oil and as pure as possible. Coconut oil for hair is convenient for vitamin E which is an antioxidant that is present in coconut oil. It will help us to have a hydrated skin and stronger hair.

3.3.How to use coconut oil in the hair

The treatment for oily hair that you must carry out is very simple and consists of the following steps:
Homemade mask for oily hair and dry ends

Ingredients

•     5 teaspoons pure coconut oil
•     2 teaspoons fresh lemon
•     2 teaspoons of grape juice

To make this homemade mask for dry ends and greasy root, mix 5 teaspoons of pure coconut oil with 2 tablespoons of fresh lemon and 2 tablespoons of grape juice. Apply the treatment 1 or 2 times per week, starting at the root and going down to the tips. Let the mixture penetrate for 5 minutes before rinsing it with hot water.

How to use the mask with coconut oil

•     The coconut oil will be in solid state, so in order to apply it, you will first have to heat it a little in the microwave. Place 1 or 2 tablespoons of coconut oil in a bowl and heat it in the microwave for a few seconds to turn it into liquid. The amount of oil to use will depend on the length and density of your hair.
•     Then, apply the coconut oil on dry hair. It is best to start at the tips, continue through the media and finally reach the area of ​​the scalp. In this, make a small circular massage so that the product penetrates better in the hair follicles.
•     To enhance its effects, cover your hair with a towel or a plastic cap and let it act for about 20 or 30 minutes, approximately.
•     After that time, remove with plenty of warm water and wash your hair as usual. It is essential that you use specific shampoos and conditioners for oily hair, this way you will make your hair look cleaner and looser.

Mask vs conditioner

When to use mask and when conditioner ? These two products have different uses and benefits. Mask vs conditioner While the mask is applied after washing, after removing the moisture from the hair and leaving it to act between 5 and 15 minutes , the conditioner is used after washing, with the hair rinsed and it is not necessary to let it act for a long time so that it has effect. With a couple of minutes is more than enough. Both conditioner and mask should be rinsed with plenty of water, better if it is lukewarm.

Now you have clear the differences between mask and conditioner to make a correct use of both products.

3.4.How to remove the fat of the coconut oil from the hair with shampoo?

If you are wondering if coconut oil leaves oily hair, we will say NO. You must understand that there is sebum under the hair because it is produced naturally by the sebaceous glands to lubricate the scalp and thus protect the hair cuticle.

Coconut oil is a natural moisturizer for dull and dry hair , but it can be difficult to get the right amount in your hair . In addition, coconut oil is able to control excess fat without causing

  If you do not have time the best thing is to comb with a dry shampoo that can absorb part of the excess oil, this combs from root to tip, we go as any shampoo for root fat and dry ends. You will see that the white hair is left to apply, but to give a little with the towel or a brush everything goes perfectly, it takes very little time to apply and remove, a couple of minutes in total and the result is very good.

When you have time, with very oily hair, it is best to shower with a shampoo for clarifying fatty hair is better to help remove it from your hair completely.

3.5. Use shampoo for oily hair with coconut oil

If your hair secretes more fat than normal, it is best to use coconut oil that does not contain sulfates, which will prevent stimulation of the sebaceous glands that secrete more sebum.

How to stop having oily hair? Ideally, choose a specific hampu for oily hair . A good coconut hair treatment is to wash it regularly to keep hair clean and oil-free. If your hair is dry, use only conditioner on the strands of hair just to keep it moist and soft. If you have oily hair and scalp, massage your scalp thoroughly while you wash your hair. Massage is a mandatory step to keep the scalp clean of oil and dirt that tend to adhere to the scalp.

3.6. Conclusion, How to use coconut oil to avoid greasing oily hair

•     Do not use a large amount of coconut oil, since then you could grease the hair even more. Start by using a small amount and, depending on how you see your hair reacting to the treatment, increase it a little or not.
•     Avoid the scalp: Although coconut oil seems to be beneficial for those who struggle with dandruff that has a fungal component, others can see the negative effects of using coconut oil directly on the scalp. Coconut oil can clog pores and cause irritation for some types of scalp (just as it does on certain types of skin), and it is better to use directly on hair and scalp not (of those that have the type of hair). hair).
•     This treatment is ideal to combat excess fat in the hair and at the same time moisturize and nourish the means and tips, so it can be a great option for those who have a mixed hair, with greasy roots and dry ends.
•     Do the treatment once a week and you will notice great results in a very short time, your hair will look healthier, beautiful and hydrated. It is not advisable that you carry out this treatment more days a week, since an excessive use of it could accentuate the problem of excess fat in the hair.

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Fat roots: we help you fight them

Do you feel identified with this story? You leave the house with freshly washed hair, with a body and spectacular flexibility. But before midday arrives, your roots become oily and your hair loses all its style. Our tips will help you put a "dry" end to this serious problem.


When your scalp accumulates a lot of fat the hair looks chafed and lifeless. There are very quick solutions to combat it!



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Simply dust off your fat roots!

Carry a bottle of talcum powder or corn flour with baking soda. Simply apply a small amount of one of these powdered substances to the roots of the hair and work the scalp with your fingers just as you would with a shampoo. Next, use a brush with natural bristles to remove all grayish residue from your hair.

Use alcohol on the fat roots

Spray a little lacquer on the roots of your hair (make sure to use a lacquer indicated for fine or oily hair, never for damaged hair) or massage a small amount of foam on your scalp. Alcohol, both lacquer and foam, absorbs excess fat and returns the body to the hair. Another simple method: use a cotton soaked in facial toner to clean excess oil from your scalp. The facial toners also usually contain alcohol that will help you clean the fat (check the ingredients in the product's packaging).

The fat under control!

Of course, washing your hair would be the right solution, but we can not always do it. In these cases, dry shampoo is very practical. Simply spray it on the hair, near the scalp, and use a towel to gently rub it. Brush your hair and wait a few minutes for the dry shampoo to take effect.

Keep hair away from the oily scalp

The closer the scalp hair is, the more fat it absorbs. Therefore, you should lightly brush the hair closest to the roots or the fringe. You will get more volume to your hair and keep it away from the source of sebum (fat).

More solutions for the roots of oily hair:

- The fringe is not entirely useful when it comes to hiding the roots of oily hair. The line on the side or in the middle is much more appropriate, you can always make the fat roots part of an ultra smooth or straight look.

- If a few hours after washing your hair your hair becomes very greasy, several wicks can be an ideal solution to this problem. The hair with wicks has a slightly rougher and drier structure.

- Be sure to use brushes, combs, curling irons and curling irons that are clean. Otherwise, the residues of conditioners, finishing products and sebum will cake your hair shortly after you have washed it. Ideally, clean the brushes and combs once a week with a mild shampoo and let them dry outdoors. (Drying the brushes and combs by leaving them on radiators would damage the bristles.) Regularly clean the hair straightener and curling iron with a cotton soaked in pure alcohol.

- If your scalp produces too much sebum (fat) you should not, under any circumstances, use hairdressing products that contain oils, such as wax. Alcohol-based fixation products such as foams, lacquers and fixative gels are much more suitable for oily hair. As always, start using a small amount, you can always add more if necessary.

- Use brushes with natural bristles (for example, boar bristles). These bristles are able to distribute the sebum in the hair.

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HOW TO WASH AND REMOVE HAIR GREASE

Washing your hair is important to keep hair healthy, but does it make it more oily? Discover how to wash your hair affects the fat.

When your hair looks greasy, your natural reaction is to wash your hair to remove fat.

Washing your hair is important to remove excess grease, dirt and accumulation of products.

Hot water helps soften fat but does not eliminate it. You need to use shampoo to properly wash your hair and scalp.



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The oils in your hair and scalp are hydrophobic, which means they "fear water" - the job of a shampoo is to emulsify the oils - it helps to mix them with the water and then to rinse them.

Natural oils are necessary to keep your hair and scalp hydrated and healthy.

So even if you want to eliminate the excess of accumulated products to avoid hair with greasy appearance and it is important not to eliminate all natural oils.

The body produces oils constantly - no matter how often you use your shampoo.

This means that washing more hair can lead to dry hair and scalp and your body can not compensate by producing extra oils.

Be careful with the conditioner.

Make sure you rinse the conditioner well since the buildup of it on the roots can make your hair look greasy.

All the world is different. If you are prone to having oily hair, washing it daily could be the best solution, look for a shampoo that is delicate for daily use.

Depending on the type of hair and lifestyle you may need to wash your hair more or less - our surveys people around the world tell us that people wash their hair an average of 3 times a week, but the habits are very varied. Just do what works best in your hair.

Our Instant Fat Control Shampoo has been proven to give your hair and scalp a deep cleansing, attacking dandruff and keeping excess oil under control.

Its formula with balanced pH is delicate in the hair and suitable for daily use.

Your hair will have a clean look that you will notice from the first wash.

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How to remove Olive oil from your hair

Rinse and condition hair Use other tricks Take appropriate precautions

For those who enjoy using natural products instead of chemical products and bought in stores, Olive oil is a basic household product. It has many benefits and uses beyond the kitchen, one of them includes serving as a deep conditioning mask for hair. However, it can be difficult to remove the Olive oil from the hair, due to its thick and greasy composition. But with a little extra care and cleaning, you can get all the benefits that Olive oil can offer to your hair while removing all the Olive oil residue.



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Method 1
Rinse and condition hair


    1

•     Use a regular shampoo. Wash your hair thoroughly with the shampoo and conditioner you normally use. Apply the shampoo to the scalp and rub it gently. Rinse with warm water. Then apply the conditioner in the same way and rinse it. [one]
•         Reapply the shampoo and conditioner if necessary. Repeat these steps until your hair feels less Olive oily because of the Olive oil.

    2

•     Wash your hair with a lightening shampoo. Lightening shampoos are shampoos designed to remove any buildup in the hair. This may include residues of wax, gel, lacquer, chlorine or a mask of Olive oil for the hair. Pour some lightening shampoo on the palms of your hands and apply it to the hair. Massage it gently into the hair, focusing on the scalp. Then rinse it with warm water. [two]
•         This step is only necessary if your normal shampoo and conditioner were not enough to remove the Olive oil from the hair.

    3

•     Prepare a paste of baking soda. Combine baking soda and water to remove any residue of Olive oil. Mix the ingredients in your palm to create a paste. You simply add a little water to the baking soda until it becomes a paste. Cover your hair with it starting at the roots and advancing until you reach the ends of the hair. [3]
•         Try covering the hair with a bathing cap, towel, plastic bag or other similar device. Let it sit for about 15 minutes. [4]
•         Then rinse it thoroughly in the shower. Repeat these steps as necessary to remove any residue of Olive oil.

Method 2
Use other tricks

    1

•     Try a dry shampoo. Dry shampoo can do wonders to absorb any excess Olive oil you may have put on your hair. Simply apply it to dry hair as indicated on the package. Most dry shampoos come in aerosol containers, so spray the product and use a brush to comb through the hair. [5]
•         Make sure you do not apply dry shampoo to wet hair.
•         You can also rub a towel on your hair after applying the dry shampoo. The added friction should help get a little more of the Olive oil.
•         If you do not have any dry shampoo on hand, you can use a little baby powder if necessary. Just spray a small amount on the crown and use a brush to comb through your hair.

    2

•     Use dishwasher detergent. Apply a small amount of liquid dishwashing detergent to damp hair if it is still Olive oily. Detergents are designed to remove Olive oils and can remove Olive oil from hair after other conditioners and shampoos have only part of the fat. [6]
•         To avoid drying the hair unnecessarily, start with a small amount of detergent and use more as needed.
•         Use a deep moistening conditioner after applying dishwasher detergent. This can dry your hair and remove all the natural Olive oils.

    3

•     Tie your hair back in a ponytail. If you can not get all the Olive oil out of your hair, try combing it in a tight ponytail. This style combed backwards will hide a little of the greasy residue of the remaining Olive oil and will give you more time to try to remove it. [7]
•         You can make a ponytail on the top of the head or one on the back of the neck. You can even make a pretty ponytail at the base of the neck.
•         Additionally, you might consider other hairstyles such as bows, French braids or other braids to hide the grease from your hair. These hairstyles are particularly effective for longer hair.

Method 3
Take appropriate precautions


    1

•     Give yourself a lot of time. Do not apply the Olive oil mask just before an event such as a wedding or a party. If you find problems to remove all the Olive oil, your hair may look lifeless or dirty. This can result in unattractive and greasy looking hair. [8]
•         Make sure you only apply Olive oil treatments at least several days before any important event so that you have enough time to deal with any unforeseen circumstances or accidents that may occur.

    2

•     Avoid prolonged contact with the skin. Leaving hair in contact with the neck or forehead when applying and removing Olive oil can cause acne in those areas. Place your hair in a bathing cap or towel to avoid any potential skin problems. [9]
•         Remember that hot Olive oil can burn your skin. Warm it lightly and be careful when applying it to hair.

    3

•     Dilute the Olive oil before use. Before applying Olive oil to hair, take precautions when diluting Olive oil with water. Dilute the Olive oil in half by adding one part and two parts water.
•         Performing this step will make it easier to remove the Olive oil from the hair once you have finished with the application. This could save you a lot of trouble managing too Olive oily hair afterwards.

    4

•     Take everything out Leaving Olive oil in the hair for too long can be quite problematic and damaging to the skin on the scalp. It can cause pores in this area to become clogged which can result in imperfections and irritation. Additionally, you can make any skin flake (dandruff) stick to your head, which can aggravate the problem. [10]
•         If one of the cleaning methods does not work, do not be discouraged. Keep washing your hair or trying other methods until your hair returns to normal.

Tips

•     Olive oil is a natural way to keep hair conditioned and repair split ends. Depending on the texture and the natural fat of your hair, apply an Olive oil mask several times a week until once a month.
•     Only apply Olive oil to wet or damp hair. It is much harder to remove the Olive oil if you apply it directly to dry hair.
•     Warming the Olive oil lightly before applying it (for example, heating it in the palms of the hands) will make it more watery. This can make it easier to apply in small quantities.

Warnings

•     Do not apply too much Olive oil when making a hair mask at home. Start with small amounts and add more as you progress; otherwise, it might be difficult to remove it from your hair.

Things you will need

•     Water
•     shampoo
•     lightening shampoo
•     conditioner
•     sodium bicarbonate
•     liquid dishwashing detergent

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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.

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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.