The role of calcium in the body
• It is a vital mineral for the formation and strength of bones and teeth and for maintaining the health of the gums;
• It is also important in maintaining a healthy heart rhythm and in the transmission of nerve impulses;
• It is needed for muscle growth and contraction, as well as to prevent muscle cramps. It can increase the rate of bone development and bone mineral density in childhood;
• Provides energy and participates in the structuring of the RNA protein and DNA;
• It is involved in the activation of enzymes, including lipase, which dissolve fats so that they can be used by the body;
• Maintains cell membrane permeability, helps neuromuscular activity, maintains skin health.
Sources of calcium
• Found in dairy products, salmon (with bones), sardines, seafood, almonds, asparagus, molasses, brewer’s yeast, kale, carob powder, figs, hazelnuts, sesame seeds, turnip leaves, Chinese cabbage, kidney beans .
Remarks
• Calcium deficiency can lead to joint pain, brittle nails, eczema, muscle cramps, insomnia, nervousness, numbness of the arms and / or legs, pale skin, rickets, tooth decay;
• Vitamin D is needed to absorb calcium, the best food sources of vitamin D are egg yolk, salmon and mushrooms;
• Exercise and menopausal women should increase their calcium intake, as estrogen levels drop. Estrogen protects the bone system by creating calcium deposits in the bones;
• A diet rich in protein, saturated fat and sugar affects calcium intake. The consumption of refined cereals, sweet drinks (rich in phosphorus), excess salt, excessive consumption of coffee, lead to the loss of calcium from the body;
• The amount of calcium we need each day depends on age, for an adult the recommended amount of calcium is around 1,000 mg / day;
• The oxalic acid in beets, cocoa, rhubarb, soy and spinach affects the absorption of calcium, combining with it in the intestine and producing insoluble salts that cannot be absorbed. Normal consumption of foods containing oxalic acid shouldn’t cause any problems, but too much of these products can inhibit calcium absorption. Oxalic acid can combine with calcium to form calcium oxalate, which forms kidney stones.
“Football sfound in dairy products, salmon (with bones), sardines, seafood, almonds, asparagus, cabbage, figs, hazelnuts, sesame seeds, beans“
–
