Food sources of calcium

Posted on May 19, 2014 by john in Health Food

Recommended daily calcium :

800-1200 mg / day in adults

Calcium (Ca ) is a macro mineral that plays an important structural role in our body to be an integral part of bones and teeth. However, to fix calcium in the skeletal system is the necessary presence of Vitamin D.

Calcium is the most abundant mineral in our body and has a relatively high intake recommendations, as it is essential for the formation of the skeleton of the body is very important that their basic needs are met during childhood and adolescence. In addition, during pregnancy and lactation calcium needs increase dramatically.

In old age is also very important to have adequate levels of calcium in the body, and to replace losses that occur in this mineral, such as osteoporosis.

Of total calcium contained in food is absorbed only from 20% -40 % of the total. Enhances absorption in the presence of vitamin D, lactose, fat, protein, vitamin C and half acid. Hence foods with better bioavailability of calcium are milk and milk derivatives.
Calcium functions.

Calcium has several functions in our body :

Part of bones and teeth and helps to keep them healthy.
It is necessary for blood clotting.
Take part in the transmission of nerve impulses.
It has an important role in muscle contraction.
Stimulation of hormone secretion.
Contributes to the activation of enzymes that act as mediators in various chemical reactions.
Assists in the permeability of cell membranes so that they can perform the exchange of substances with the environment ( oxygen and nutrients ).
Contribute to the absorption of vitamin B12.

Dietary calcium FuncionesFuentes

The main food sources where you can get calcium through diet are:

The main source of calcium is milk, yogurt, cheese and other dairy products.
Fish that can eat the bones ( sardines, anchovies, salmon… ), seafood.
Green leafy vegetables ( cabbage).
Sunflower oil.
Legumes ( beans, soybeans).
Peanuts, walnuts.
Water consumption.

Calcium deficiency Functions

Lack of calcium necessary for the proper functioning of our body can cause: Osteoporosis: decreased bone mass and increased bone fragility.
Rickets : low mineralization and bone deformity.
Tetany : alteration in muscle contraction.

Calcium FuncionesToxicidad

Increased calcium in blood and urine.
Extra- osseous deposits calcium.