Calcium deficiency is often caused by a chronic illness rather than an insufficient intake of foods rich in this mineral. Calcium performs many essential functions in the body. It helps with bone mineralization, contributes to the proper functioning of cells in the body and, not least, intervenes in muscle contraction and relaxation and in the process of blood clotting.
In most cases, calcium deficiency (hypocalcemia) is discovered by chance during routine tests. In order to detect the level of calcium in the blood, there is also the option of determining this mineral from the venous blood sample (serum calcium).
Normal calcium values are considered to be between 8.6 and 10 mg / dL in adults. In children under 2 years of age, normal calcium levels are between 9 and 11 mg / dL.
When you are deficient in calcium, the most common symptoms may be neuromuscular, neurological or dermatological manifestations, detailed below.
What are the symptoms of calcium deficiency?
When we talk about a mild calcium deficiency, the symptoms are very vague or even non-existent. However, when calcium deficiency is more severe, manifestations such as:
In extremely severe cases of hypocalcemia, arrhythmias are possible, hypotension resistant to treatment or even cardiovascular shock.
What are the causes of calcium deficiency
In addition to insufficient intake of foods containing this mineral, there are other causes that can lead to calcium deficiency.
E.g, vitamin D deficiency specifically in the winter months can come “packaged” with calcium deficiency. Kidney disease can also cause severe hypocalcemia due to abnormal kidney calcium loss and decreased production of active vitamin D metabolites.
Hypoparathyroidism (caused by thyroid or parathyroid surgery) or pseudohypoparathyroidism may be another cause of a lack of calcium in the blood.
Pseudohypoparathyroidism is caused by a group of complex genetically transmitted diseases that cause resistance to parathyroid hormone (PTH) and are associated with dysmorphic changes (low height, obesity, round face, short neck, short fingers).
Another cause of calcium deficiency may be a decrease in serum albumin levels, usually in diseases such as liver cirrhosis, nephrotic syndrome, malnutrition, chronic intestinal diseases.
Alcoholics also have an increased risk of calcium deficiency magnesium deficiency, chronic pancreatitis or malabsorption.
Other causes of calcium deficiency may be bone metastases (most common in patients with prostate cancer or breast cancer), sepsis or severe burns, acute pancreatitis or certain medications (cytostatics, bisphosphonates, calcium chelators).
What to eat if you lack calcium
Calcium-enriched foods and beverages
Yogurt, cheese, cereals, orange juice, soy or almond milk and certain calcium-fortified breads can significantly help keep this mineral in balance.
For example, a glass of calcium-enriched natural orange juice covers 50% of your daily requirement. But beware of other ingredients in such foods and beverages, as many may contain sugars that may contribute to fattening.
Most varieties of cheese are excellent sources of calcium. However, Parmesan cheese has the supremacy, with 330 milligrams per portion of 30 grams.
Fresh fruits
figs Raw fruits are the most suitable fruits with a high calcium content. Can be consumed with porridge, in yogurt or in a delicious salad of quinoa with mint.
Other sources worth mentioning in this category are oranges, blackcurrants, raspberries and blackberries. In addition to calcium, these fruits are also rich in fiber, vitamin C and many other beneficial minerals.
Cruciferous vegetables and greens
Slightly bitter-tasting plants such as spinach, bok choi, kale and turnip greens, and cruciferous vegetables like broccoliCauliflower, cabbage, Brussels sprouts are excellent sources of calcium, but they also contain oxalates, substances that can prevent the absorption of this mineral.
An effective way to get rid of up to 90% of these oxalates is to boil or steam the vegetables.
Oily fruits
All oleaginous fruits are high in calcium, but almonds it stands out from all of them, as it provides about 10% of the recommended daily dose of calcium at a portion of only 35 grams. Almonds also contain fiber and vitamin E, nutrients that can help you lose weight and have a healthy intestinal transit.
Other calcium-rich oily fruits are brazil nuts, pistachios, walnuts, hazelnuts and macadamia nuts.
These foods are high in fiber, healthy fats, protein, as well as antioxidants, B vitamins, and minerals such as magnesium, copper, potassium, and selenium. All of these nutrients help regulate blood pressure and help maintain satiety, which is especially important if you want to lose weight.
Beans, peas, lentils, chickpeas
In addition to being rich in protein and fiber, such foods are also excellent sources of calcium.
They are also rich in iron, zinc, potassium, magnesium and folic acid, nutrients with a beneficial role in maintaining health. Moreover, they can reduce the level of “bad” cholesterol in the blood, thus preventing diseases such as type 2 diabetes or cardiovascular disease.
One serving of boiled chickpeas contains 315 milligrams of calcium, many proteins and fiber. It can be eaten in salads or in the form of humus.
Whole grains
Certain varieties of whole grains, such as amaranth and millet, are high in calcium and are suitable for people with celiac disease. gluten.
A serving of 250 grams of such cereals brings to the body almost 15% of the daily requirement of calcium, plus many fibers necessary for the proper functioning of the intestinal transit.
Oats contain 200 milligrams of calcium per serving. If you want to double the dose of calcium, cook the oats in almond milk.
Soy products
Tofu cheese, tempeh, soy milk and soybeans contain a lot of calcium, about 18% of the recommended daily dose of 175 grams. They are also excellent sources of fiber, protein, essential amino acids, vitamins and minerals.
Soy tofu can also be eaten by people who are lactose intolerant.
seed
Tahini paste made from Sesame seeds is an excellent source of calcium. Almost 30 milliliters of tahini paste contains almost a quarter of the recommended daily allowance of calcium.
Chia and flax seeds are also rich in calcium, but also in other nutrients that have an anti-inflammatory effect and can regulate blood sugar levels.
In a portion of 100 grams of Semințe chia no less than 620 milligrams of calcium are found. They can be eaten in salads or in puddings.
Sardines and seaweed
Consumption of seaweed, especially raw wakame, provides the body with 12% of the daily requirement of calcium, in a portion of only 80 grams. Another variety of seaweed, kelp, is also an excellent source of calcium.
However, these algae should be consumed with caution by people with thyroid problems, as they also contain a lot of iodine.
A portion of sardine 100 grams brings you no less than 370 milligrams of calcium, as well as vitamin D and Omega 3 essential fatty acids.
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