Calcium in our diet

The calcium is a mineral that is stored mainly in our teeth and bones. We could say that calcium is the mineral that has the most presence in our body, representing up to 2% of our weight.

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Calcium functions

Calcium has a structural function, that is, together with phosphorus it forms bone tissue.

Energetic function

Calcium also has a regulatory function . It maintains the muscles in good working order, the heartbeat regular and participates in the transmission of the nerve impulse.

Foods rich in calcium

It is recommended to increase your calcium intake from the age of 35.

During pregnancy and lactation, the intake of calcium should be increased in the diet.

The growth stages are also more demanding of this mineral

Some of the foods rich in calcium that are most beneficial to our health are dark green vegetables, cabbages (broccoli, cauliflower, cabbage) and turnips.

Also nuts such as almonds, sunflower seeds, Brazil nuts, and seeds such as flax or linseed and sesame or sesame, fruits such as oranges, strawberries or figs and figs, legumes such as beans or white beans ( beans) and algae.

For calcium to be properly absorbed, it must be accompanied by phosphorus, vitamin D and magnesium.

Moderate physical activity adjusted to our condition is also essential to properly fix calcium in the bones

How much calcium should you take?

It will depend on factors such as age, our eating habits, the lifestyle we lead (if we are active or sedentary) and, very importantly, on the health of our small intestine.

Babies 0-12 months need about 350 milligrams each day.

From 1 to 3 years, 700 milligrams a day are given

From 4 to 8 years, 1,000 milligrams a day is recommended

From 9 to 17 it is convenient to provide 1,300 milligrams a day

From 18 years to 50 it is recommended to consume 1000 milligrams / day

From 50 you should increase to 1,200 milligrams of calcium a day

During pregnancy and lactation: 1,300 milligrams a day

Excess calcium (hypercalcemia) can be toxic, you should not ingest more than 2,500 milligrams per day. It could lead to kidney stone formation, arrhythmias, anxiety, and digestive disorders.

For calcium to be better absorbed, it is preferable to distribute it in the diet throughout the day.

Calcium deficiency in the diet

When we do not provide enough calcium with the food we eat or when there are difficulties in assimilating it, it is removed from the long bones. If calcium deficiency were chronic, all the reserves of this mineral would be used and malformations can occur.

If we are deficient in calcium, it is very likely that we will notice symptoms such as joint pain, weak teeth, cramps, hypertension, numbness and stiffness, weak nails, sensitive skin, even rickets, osteoporosis and osteomalacia.

Excess abnormal protein and sodium in diets cause the elimination of calcium.

Spinach has oxalates, components that prevent calcium absorption. Phylates (found in whole grains, seeds, and nuts) can also inhibit calcium absorption. For that we must toast them or leave them to soak for several hours.

Drinks such as tea, coffee and alcohol also cause the loss and loss of calcium from our bones.


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