Found in everyday elements, calcium should be part of the daily diet of everyone, adults and children. Important in several aspects of health, essential to essential for bone health and hormones important for health.
Calcium is present in several elements of nature, mainly food. It has a fundamental role in the health of the human bone structure. Everyone should consume food or other sources of calcium, such as supplements. In nature, calcium is present in elements such as shells from the sea. Another element that contains calcium is cement, copper, lead and magnesium. Its molecular structure leaves the elements that this element composes rigid , therefore the hardness of oysters, shellfish and other natural elements. As a single element, calcium resembles a metal both in appearance and composition.
Properties and Benefits
Calcium is essential in the formation of bone structure and the maintenance of rigidity. Calcium must be present in greater quantities in the diet of children, because in this phase, it adheres to the bones of the growth phase and prevents future problems. Calcium is also important for the formation and maintenance of tooth resistance, which is why ingestion throughout life is so important. Calcium also helps prevent disease and they are:
Osteoporosis: More common among women from 55 to 70 years old but also occurs in men, osteoporosis is a disease that affects the structure of the bones leaving them with the appearance of a sponge. They lose their resistant mass and are prone to fractures and cause pain in the wearer. Osteoporosis has no cure, but it can be helped with regular consumption of the supplement sold in pharmacies and also when you have an ideal food intake in your diet. To prevent osteoporosis, annual examinations must be performed, bone densitometry is one of them. This examination checks the density of the bones and from there the stage of the disease.
Osteomalacia: Disease of the bones is also caused by the error of the metabolism of minerals and calcium is one of them. The element does not add to the bones as it should, even in cases of adequate calcium consumption and makes bones weak as well as osteoporosis. Its cause is not yet known, but it also has treatment as well as osteoporosis.
Lymphatic System: Calcium also increases the production of lymphatic fluids, which maintain the fluids secreted by the thyroid. Therefore, it also helps in balancing hormones important for metabolism such as T3, T4 and others.
Rickets: Rickets are failure to thrive in children up to 14 years old. The less than ideal size and impaired weight gain are fundamental characteristics for the diagnosis. The absence of calcium in food contributes to this episode, which is common in low-income families where food is deficient in minerals and vitamins.
Milk and milk products are the main sources of calcium.
Optimal calcium intake can prevent many diseases, including heart disease. Some recent study reports have published that the cause of premature death in premature babies is prevented when the mother has adequate nutrition of the nutrient.
Calcium deficiency can bring about these problems mentioned above, but also psychological problems like depression and irritability. It also leaves the body unprotected against cavities, hypertension and palpitations. Deficiency can be caused by an excess of other elements in the body, such as iron. The considerable increase in calcium in the body can cause kidney stones. They are nothing more than excess waste not processed by the body. Ingesting too much of the substance also causes deficiencies in others, such as selenium and magnesium, which are also important for health.
Where to find
Most of the nutrients are in food and calcium is no different. The elements that most contain the mineral are:
- Milk (about 297mg)
- Milk Derivatives (about 300mg 100g portion)
- Spinach and kale (160g in four tablespoons)
- Sesame or sesame milk (100g in 100ml or grams)
- Soy foods (juice, tofu and other 140mg in 100grams or ml)
Other foods such as cabbage, broccoli, chia seed, parsley (seasoning), chickpeas, seaweed and fish are also rich in calcium. The ideal is to ingest about 1000mg of the mineral per day, distributed throughout the day as the body can only properly process about 500mg at a time. These foods must be included in every meal to have a correct absorption and to boost their metabolism to the bones and other benefits. The ideal amount of calcium for each age is approximately:
- Up to 6 months: 200mg
- Up to 12 months: 280mg
- Up to 3 years: 520mg
- Up to 8 years: 800mg
- Up to 13 years: 1300mg
- Up to 18 years: 1300
- Up to 50 years: 1000mg
- Above 51: 1300mg
With Other Vitamins
The use of calcium associated with other vitamins such as vitamin D and B enhances its effect on bones. It is recommended to use calcium and vitamin D and immediately after exposure to the sun for at least 15 minutes daily. This procedure will make the calcium fix more efficiently in the bones. Vitamin A present in meat and vegetables contributes to the better use of this mineral for lymphatic function.
My name is Dr. Alexis Hart I am 38 years old, I am the mother of 3 beautiful children! Different ages, different phases 16 years, 12 years and 7 years. In love with motherhood since always, I found it difficult to make my dreams come true, and also some more after I was already a mother.
Since I imagined myself as a mother, in my thoughts everything seemed to be much easier and simpler than it really was, I expected to get pregnant as soon as I wished, but it wasn’t that simple. The first pregnancy was smooth, but my daughter’s birth was very troubled. Joana was born in 2002 with a weight of 2930kg and 45cm, from a very peaceful cesarean delivery but she had already been born with congenital pneumonia due to a broken bag not treated with antibiotics even before delivery.