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Calcium and Bone Health
Health and bone strength depends on a balanced diet and intake of nutrients, including: calcium and vitamin D.
Calcium mineral substances needed by the body to build bones and teeth, and also very important for other body functions, such as controlling the movement of the muscles and the circulatory system.
Does not produce calcium in the body, but absorbed by the body from the food we eat, and even the body can absorb calcium well, he needs to vitamin D.
If we take enough calcium in our diets is consumed from a place to store (the bones), and with the passage of time, the bones become weak, which displays a disease osteoporosis.
Often women are subjected to osteoporosis after menopause is complete, due to the loss of estrogen, low intake of calcium and vitamin D in the early stages of life, and lack of exercise, all this is one of the important factors that play a role in the development of osteoporosis.
Also, men are also exposed to the risk of osteoporosis, usually occurs at a later age than women, so it is important for them also calcium intake.
Calcium:
Calcium is a chemical element necessary organisms, including man, and the amount of calcium in the human body more than any other element, it is very necessary eating sufficient amounts of it in the three decades of age for the prevention of osteoporosis in later decades, and resides in the body, mainly in the bones and teeth 99%.
The functions of calcium
1 - to maintain the integrity and strength of bones and teeth
2 - a key factor in blood clotting in cases of bleeding
3 - helps to stimulate the hormones and enzymes in the body
4 - Organizer for blood pressure
5 - involved in maintaining the integrity of the brain
6 - Assistant to the transmission of neural signals and runny
7 - regulates muscle contraction, including the heart .
The recommended daily amount (mg)
Life Stage
The recommended daily amount
From 0-6 months
200mg
7-12 month
250mg
1-3 years
700mg
4-8
1000mg
Men and women 9-18 years
1300 mg
Men and women 19-50 years
1000 mg
Women 51-70 years
1200 mg
Men 51-70 years
1000 mg
Women and men over 70 years
1200 mg
Pregnant or lactating women 14-18 years
1300 mg
Pregnant or lactating women 19-50 years
1000 mg
Food sources of calcium:
You can get the recommended daily amount of calcium by eating a healthy diet that includes a variety of calcium-rich foods, such as milk, yogurt, cheese and other dairy products are the biggest food sources of calcium, there are other foods that contain a high percentage of calcium:
• kale, broccoli and other green leafy vegetables.
• sardines, salmon, and other fish soft bones.
• bread, pasta and cereals.
Some foods make it difficult for the body to absorb calcium, such as soft drinks, should be avoided not only for bone health but also for the food many reasons, including the prevention of obesity, soft drinks reduce calcium absorption in the intestine.
Milk and calcium-fortified juices and water are better alternatives for drinks soft drinks for all age groups.
Factors that reduce the absorption of calcium in the body
1 - Age: children, their bodies absorb 75% of the calcium and older, only 30%.
2 - type of food: proteins, fats increase the phosphorus found in carbonated water hinder calcium absorption
3 - Chemicals: Aloksaleck acid in spinach, as well as tea and coffee, and smoking are all hinder the absorption
4 - female hormones: loss after interruption cycle causes a lack of absorption
5 - Lack of sports cause poor absorption of calcium in
Dietary supplements of calcium:
Although it is easy to get calcium through diet, but it's hard to get it for vegetarians who do not eat dairy products.
At certain stages of life the body needs large amounts of calcium to build stronger bones, such as the stage of adolescence, and that postmenopausal women and men after the age of 70 years need large amounts of calcium to slow the process of bone loss (osteoporosis).
Therefore advised supplements of calcium for those who do not get enough calcium from the foods they eat, although the calcium there with some vitamins, but that there is small amounts, many people need to take calcium supplements separate to ensure they reach the recommended amount.
For your information not all of what we eat calcium, either through food or supplements, is absorbed in the intestine. Research has shown that calcium is absorbed most efficiently when taken in doses less than 500 mg, because many calcium supplements come in a dose of 500 mg, must who need 1,000 milligrams of calcium supplements per day dose is taken on two separate periods.
Some calcium supplements also vitamin D, which helps the body absorb calcium.
Vitamin D:
Without vitamin D, our bodies can not absorb calcium effectively, which is essential for bone health.
Children who lack vitamin D are infected with so-called rickets, which causes weak bones and curvature of the legs, and other abnormalities in the skeleton, such as bending, and adults who suffer from a lack of vitamin D, they have a so-called Blaine bone (the bone soft), such as rickets, osteomalacia can also cause bone pain and deformities of long bones.
Amounts of vitamin D recommended:
Is recommended to take 400 international units (IU) of vitamin D for infants during the first year of life, recent research says that the body needs to 1000 IU per day, starting from the age of 5 years.
Many foods contain vitamin D, but it is not enough to meet the daily recommended levels.
Recommends the American Academy of Pediatrics that all children should eat vitamin d.
Safe levels of vitamin D:
The multiplication of vitamin D can be harmful and cause serious side effects.
People who live in areas that are exposed to the sun with a small amount, and the dark-skinned, and those suffering from obesity may need more than the amount of vitamin D than the recommended daily amount.
The upper limit of vitamin D:
Age
Dosage
0-6 months
1.000 IU
7-12 months
1,500 IU
1-3 years
2,500 IU
4-8
3,000 IU
≥ 9 years
4,000 IU
Other key nutrients for bone health:
Many of the other nutrients in food within a healthy diet contributes to maintaining bone health and growth, including:
• Phosphorus: elements of the main mineral in bone crystals in the body, and is found on the phosphorus in dairy products and meat, vitamin D improves phosphorus absorption in the intestine and kidney.
• Magnesium: found primarily in the bone crystals, and magnesium improves bone strength, and older people are more prone to magnesium deficiency, can eat calcium supplements that contain magnesium.
• Vitamin K: of the elements necessary for bone formation and bone strength, and vitamin K is also important for blood clotting, and can help in directing calcium directly to the bone instead of the blood vessels.
• Vitamin C: Collagen is the main protein in bone, vitamin C is essential for the synthesis of collagen, which is found in citrus fruits, tomatoes and vegetables.
• Vitamin A: Vitamin A is essential for the growth of the skeleton, which is very important for the health of the eye, and is found in liver, eggs, butter, green leafy vegetables and carrots.
Lack of vitamin A is the leading cause of blindness in most parts of the world, in turn, increase the vitamin A causes loss of bone density and increase the risk of hip fractures, and animal source (retinols) of vitamin A may cause toxicity, but plant sources (B carotene) do not cause toxic, and should be retinols daily consumption of less than 10,000 IU.
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