Calcium in the diet
Vitamins And Dietary Supplements / / August 12, 2017
Calcium - element of the periodic table of chemical elements of Mendeleyev, soft, reactive alkaline earth metal silver-white tsvetamineral in which the human body needs the most.
Teeth and bones contain the most calcium.Nerve cells, body tissue, blood and other body fluids contain calcium rest.
Calcium is one of the most important minerals for the human body.Calcium helps build and maintain healthy teeth and bones.
Maintaining normal levels of calcium throughout life can help prevent osteoporosis (chronic progressive systemic metabolic diseases of the skeleton, the clinical syndrome, which manifests itself in other diseases characterized by decreased bone density, a violation of their microarchitectonics and increased fragility, due to violations of bone metabolism with prevalencecatabolic processes of bone formation, decreased bone strength and increased risk of fractures).
Calcium helps our body to perform the following functions:
- the formation and maintenance of strong bones and teeth;
- blood clotting;
- transmission and reception of nerve signals;
- contraction and relaxation of muscles;
- work releasing hormones (or otherwise releasing factors liberinov, statins - a class of peptide hormones of the hypothalamus, which is a common property - the realization of their effects through stimulation of synthesis and secretion in the blood of those or other tropic hormones of the anterior pituitary gland);
- maintaining a normal heartbeat;
- is a source of food (especially a lot of calcium found in dairy products).Many foods contain calcium, but dairy products are the best source of it.Milk and dairy products - such as yogurt, cheese, buttermilk (milk processing byproduct obtained during the production of oil from cow's milk, concentrate of biologically active and scarce materials) - contain calcium form that the body can be quite easy and fast to digest, metabolize.
Symptoms of lack of calcium
growth - Increased nervous excitability, irritability, insomnia
- High blood pressure
- Heart palpitations
- Numbness and tingling in hands and feet, tics, cramps
- portability Worsening pain, sore gums, sore joints
- The fragility of nails
- Abundant menstruation
- The desire to eat chalk
- The destruction of tooth enamel
With a lack of calcium (hypocalcemia) in children develop skeletal disorders, rickets possible.In adults - increased fragility of bones due to bone demineralization.Increased risk of osteoporosis.By lowering the blood concentration of calcium ions may occur muscle cramps, in extreme cases up to convulsions.
At deficiency of calcium a person's behavior becomes nervous, there is the emotional anxiety and mood worsens.
whole milk (4% fat) is recommended for children aged 1 to 2 years.Adults and children over 2 years of age should consume skim or low fat (1% or 2%) milk, and other dairy products.Removing fat from milk products do not reduce the amount of calcium therein.
yogurt, most cheeses and buttermilk are excellent sources of calcium - low-fat or fat-free forms.
Milk is also a good source of phosphorus and magnesium, which help the body absorb calcium and spend.
Vitamin D is also very necessary for an organism to help absorb and use calcium.Often dairy companies for this reason milk is enriched with vitamin D. When choosing calcium supplements, look for ones that also contain vitamin D.
Other sources of calcium, which can help meet the calcium needs of the body:
- leafy green vegetables - suchas broccoli, kale, mustard and turnip leaves, Chinese cabbage, etc .;
- canned salmon and sardines with soft bones;
- almonds, brazil nuts, sunflower seeds, tahini, dried beans;
Calcium is added to certain foods - such as orange juice, soy milk, tofu, ready to eat honey and bread.This is a very good source of calcium for people who do not eat a lot of dairy products or who are on a vegetarian diet.
Try to make sure you get enough calcium in your diet.It is important to retain more calcium in the foods that you eat.
However, be careful with the consumption of calcium-rich foods.Certain types of fiber - such as wheat bran and foods containing oxalic acid (spinach, sorrel, rhubarb) may interact with calcium and neutralize its beneficial effects on the body.
The following list can help determine how much calcium a person gets from food:
in 227 ml milk = 300 mg of calcium;
57 g Swiss cheese = 530 mg of calcium;
in 170 ml of yogurt = 300 mg calcium;
in 57 g of sardines with bones = 240 mg of calcium;
170 g of cooked turnip = 220 mg of calcium;
85 g almonds = 210 mg of calcium.
Side effects excess calcium in the body
Increased calcium for a limited period of time, usually does not cause side effects.Nevertheless, the production of large amounts of calcium for a long period of time, some people increases the risk of kidney stones.
People who do not receive enough calcium over a prolonged period of time, osteoporosis can develop.There are other disorders.
People with lactose intolerance ( "milk sugar" - carbohydrate group disaccharide found in milk and dairy products lactose molecule composed of glucose residues and galactose molecules.) Have trouble digesting milk and dairy products.Such people are better to eat more food, which would facilitate the digestion of lactose.It is also possible to buy milk without lactose - for example, soybean.
encourage the patient to tell your doctor about any dietary supplements and medicines that he takes.The doctor can tell whether these supplements interact with medications or affect their effect on the body.In addition, some medicines may interfere with the body absorb calcium.
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Symptoms of excess calcium (hypercalcemia)
- Loss of appetite
- Increased thirst
- General weakness
- Frequent urination
excess calcium may occur while taking large doses of calcium with therapeutic doses of vitamin D. hike phenomenon can occur with unilateral milk diet for a few years of 4-6 lin a day.
If the level of calcium in the blood more than normal (hypercalcaemia) as a result of the simultaneous reception of large doses of calcium and of vitamin D, probably calcium deposits in the internal organs, blood vessels and muscles.
When administered intravenously, an excess amount of calcium and vitamin D toxic doses of nerves and muscles can relax to the extent that it can lead to coma or lethargic sleep.
preferred source of calcium - calcium-rich dairy products.Some people will need to take calcium supplements in the form of medicines.
The recommended dietary allowance for vitamins reflects how much of each vitamin most people should get each day.The recommended dietary allowance for vitamin can be used to help create calcium consumption scheme for each person.
How many units of each vitamin you need to patient, depending on his age and gender.Other factors - such as pregnancy and disease - are also important.
Infants (adequate intake):
0-6 months: 200 milligrams per day (mg / day)
7-12 months: 260 mg / day
Children and adolescents:
1-3 years: 700 mg / day
4-8 years: 1000 mg / day
9-18 years: 1300 mg / day
Adults 19-50 years:
1000 mg / day
Adults 50-70 years:
men - 1000 mg / day
woman - 1200 mg / day
Adults over 71 years:
1200 mg / day
Pregnant and breastfeeding women:
14-18 years: 1300 mg / day
19-50years: 1000 mg / day
Eat to 2500-3000 mg per day of calcium from dietary sources and supplements - safe for children and adolescents.2000-2500 mg per day - safe for adults.