Calcium and its role in the human body. Why does the body need calcium The human body contains calcium
In addition to the key role in the formation and functioning of the skeleton, the Ca2+ ion is involved in:
- in the permeability of cell membranes!!!
- transmission of nerve signals
- contraction of the myocardium, skeletal and smooth muscles,
- reduction of secretory and hormonal cells,
- regulates blood clotting, permeability of the walls of blood vessels,
- vascular sensitivity to vasopressor substances,
- activates the synthesis and translates the action of many hormones,
- is the most versatile regulator!
The phosphorus ion - P5 + together with Ca2 + forms the mineral basis of bone tissue, is an obligate component of cell membranes and the main energy carriers (ATP, ADP), as well as cAMP - a mediator of hormone-receptor and neuro-receptor signals. Through these and other substances, P5+ participates in almost all metabolic processes.
The Mˆ2+ ion determines the functional state of the nervous tissue, especially the CNS, regulates more than 300 enzymatic and other reactions and processes, including Ca2+ and P5+ homeostasis.
Ca2+, P5+ and Mg2+ are the most important buffer that saves our lives every day by balancing blood pH and maintaining homeostasis.
Many foods (most notably sugar, soft drinks, alcohol, coffee, modern "meat"), stress, gut health (especially fermentation), many medications, and even sports all shift blood pH to an acidic side.
Simplifying, let's say sour. And this "corridor" is very narrow. A shift in pH by one leads to the death of a person.
Therefore, from our mineral depots (these are bones and teeth in the first place), these minerals instantly “shoot” into the blood. For "alkalization", maintaining homeostasis, saving the owner's life.
The body would rather "resolve" all the bones and teeth than let us die.
The exchange and homeostasis of Ca2+, P5+ and Mg2+ is provided by a complex neurohormonal-multiorgan mechanism.
At the center of this complex are three hormones:
- Parathyroid hormone (parathormone, parathyrin, PTH) is synthesized in the parathyroid glands;
- Calcitonin (CT) is produced by C-cells thyroid gland;
- B-hormone (dioxycholecalciferol, calciferol) is formed from Vitamin D by hydroxylation.
Despite the external solidity, the bone is constantly changing, there is a disintegration of bone structures and their replacement with new ones.
Bone remodeling is performed by two types of cells: osteoblasts and osteoclasts.
Osteoblasts carry out bone tissue repair, osteoclasts carry out bone resorption.
Osteoblasts are derived from stromal cells in the bone marrow. Their function: the synthesis of osteoid - the protein matrix of bone tissue, which consists of several specific proteins, but the main ones are two:
- Type 1 bone collagen, which polymerizes into rope-like structures. In the intervals between the "strands" of the rope-like protein, mineral crystals are deposited, which are calcium salts of phosphoric, carbonic, citric and other acids.
- Osteocalcin contributes to the deposition of these salts. This peptide contains - gamma-carboxyglutamic acid (a product of glutamic acid and vitamin K).
Osteoblasts decrease their activity when the level of sex hormones decreases.
Osteoclasts originate from the precursors of mononuclear leukocytes (monocytes). These bone cells are rich in lysosomal and mitochondrial enzymes, with the help of which they carry out the resorption of bone tissue. These cells are always active.
The affinity of bone cells with hematopoietic and immune systems explains the frequent damage to the osteoarticular system in Bechterew's disease, rheumatism and rheumatoid arthritis, hemoblastosis, plasmacytoma, as well as the high frequency of bone metastases of malignant tumors.
Summary: the physiology of Ca, Mg, P metabolism is provided by a very complex, multi-component regulation.
And complex regulatory systems are prone to destabilization and often go out of balance.
Almost all endocrinopathies, many systemic and organ diseases are accompanied by disorders of this metabolism.
The most significant load: during intensive growth in childhood, during puberty, pregnancy, lactation, menopause and andropause.
During these periods, it is especially necessary to help the body maintain homeostasis of Ca, Mg, P. Health depends on this. No need to wait for the development of pathology.
The most important factors determining the state of the bone tissue and the metabolism of Ca2+, P5+ and Mg2+ are the adequate intake of the corresponding ions into the body, and then their effective absorption in the intestine, followed by "utilization" by the bone and other tissues.
It is clear that the basic points of the exchange of calcium and related ions are their sufficient content in food and water, intestinal health.
In practice, there is alimentary, i.e. nutritional deficiency, most of all in relation to calcium.
Intestinal absorption of calcium at different ages is negatively affected by many factors. In particular, when artificial feeding only 30% of the calcium contained in food mixtures is absorbed, while 70% is absorbed from human milk.
Among other "dietary" causes of calcium deficiency and osteopathy are the use of chlorinated water, the abuse of chocolate, sugars, coffee and cocoa, excessive consumption of sweets and salt, excessive consumption of foods containing organic acids - sorrel, spinach, rhubarb, cranberries, tomatoes, citrus fruits. .
direct bad influence smoking, alcohol consumption, drug and substance abuse, environmental problems, many medicines(laxatives, diuretics, antacids and adsorbents, etc.)
Inadequate physical activity, psycho-emotional stress.
Children are the most vulnerable group in relation to Ca-P-Mg imbalance. First of all, these are infants and children of the first year of life, and in second place are schoolchildren, which is associated with increased mental and not quite physiological static loads that children experience at school. There are three main forms of osteodystrophy:
Osteomalacia- this is a decrease in the mineralization of bone tissue without disturbing the protein structure of the bone and without reducing its protein mass.
Osteoporosis- destruction and loss of the protein matrix of the bone with impaired bone tissue and its mineral density per unit volume.
Decreased mechanical strength of the bone.
Osteopetrosis- excessive increase in bone mineralization. As a result, the strength of the bone decreases.
Bioavailability of various forms of calcium
Bioavailability of various forms of Ca. Let's talk about some:
1. Ca carbonate.
In a healthy person, only about 15% of calcium carbonate is absorbed in the small intestine (85% "bypassed").
Elimination by the kidneys (20%) and with faeces (80%).
More effective as a means of reducing the acidity of the stomach.
2. Ca gluconate.
With a healthy intestine, about 9% is absorbed. Elimination by the kidneys (20%), with feces (80%).
3. Sa citrate.
Ca citrate has a positive feature - it reduces the amount of oxalate in the urine.
The bioavailability of Ca citrate reaches 44%.
4. Unlike simple salts Calcium Chelate is a complex where the Ca salt is "packed" into an amino acid framework. Already enters the intestine in a form ready for absorption. Sa must be converted to small intestine in chelates, and so it already comes in a bioavailable form.
The best form is . Bioavailability exceeds 86%.
At night, there is a circadian acceleration of resorptive processes in the bone. It is advisable to take Ca after lunch and in the evening, which will prevent its accelerated loss in the second half of the night.
The efficiency of Ca absorption is affected by:
- Optimum acidity of gastric juice. Decreased acidity- Sa is absorbed worse.
- Balance with fat. The optimal ratio of fat and Ca = 100:1. Ca forms highly digestible compounds with fatty acids.
- Balance with magnesium (Mg). Ca:Mg ratio = 2:1. With magnesium deficiency, Ca is poorly absorbed. Mg deficiency in food is a separate topical problem.
- Balance with phosphorus (P).
- Vitamin D. With a lack of this vitamin, calcium is not able to be absorbed normally from the intestines and enter the bone.
- Vitamin K2: participates in protein synthesis, which destroys and removes calcium that has settled on the walls of blood vessels; activates a protein that fixes calcium on the surface of bone tissue; provides interaction of calcium and vitamin D.
The reception of Ca should be accompanied by a reception that produces K2.
And, this is only part of the mandatory factors.
Understand labels. Try to take Ca preparations, which, with long-term use, will guarantee not only effectiveness, but also your safety.
Lecture by nutritionist Arkady Bibikov
Calcium also regulates the transmission of nerve impulses, thereby ensuring the normal functioning of the heart and skeletal muscles. Without the presence of this element, the blood coagulation process is disrupted, the elasticity of the vessels is lost and their permeability increases.
daily requirement for calcium
In addition to bones in our body, calcium is constantly used to ensure the normal functioning of the heart and muscles. That is why it is the element that must be constantly supplied to the body in the optimal amount.The higher physical activity a person and the faster biochemical processes go in his body, the more calcium he will need. For men and women, on average, 450 to 800 mg this item per day.
During exercise the heartbeat quickens, the biochemical processes in the muscles go much faster. As a result, more calcium is required. That is why people leading an active lifestyle, in particular athletes, are advised to increase the daily intake of this trace element. up to 1000-1200 mg per day.
Children also need more calcium, due to the rapid growth of bones. In addition, most children are constantly on the move. Therefore, the child needs no less than athletes - 1000-1200 mg!
During pregnancy, especially in the second half, a woman's body works to the limit of its capabilities: breathing and heart rate quicken, all reactions in the body go much faster. In addition, there is a little man in the uterus, which is rapidly growing and getting stronger, taking everything that he needs from his mother. Therefore, the daily dose for pregnant women is the highest - 1100-1400 mg daily in the first half of pregnancy and 1500-1800 in the second.
It is not necessary to reduce the daily intake of calcium for nursing mothers, as it is necessary not only to provide them with a growing baby, but also to restore reserves in bone tissue.
Functions of calcium in the body
First, calcium is constantly required for formation of bone structure. It is no secret that thousands of biochemical reactions take place every second in the human body, old cells die, new ones are formed. Bone tissue is no exception. Its cells and the structures formed by them are constantly updated and, of course, require calcium.Calcium plays an important role in in the work of the heart. Under its action, the nerve impulse is extinguished, due to which the heart muscle relaxes. Since the heart works all its life without stopping, the rest phase is very important for it. For a visual representation, one can give an example of the performance of a sleepy person and a sleepy one. It is clear that the efficiency of a tired person will be an order of magnitude lower.
Calcium also provides relaxation of skeletal muscles , blocking the possibility of re-irritation of nerve endings. That is why calcium salts are used to relieve seizures.
One of the most important functions of calcium in the body is blood clotting. If there is too little calcium in the body, then it takes much longer for the wound or scratch to close with a blood clot. During this time, you can not only lose more blood, but also infect the wound, which will slow down its healing.
How does calcium deficiency manifest itself?
The most famous manifestation of calcium deficiency occurs in children - rickets. With this disease, the bones lose their strength, become flexible and take on a different shape. The most common symptoms of this disease are curvature of the spine, legs, expansion of the chest and an increase in the volume of the skull. The load on the joints increases, due to which they also change their shape. A typical example of this is the "rosary" at the junction of the ribs with the sternum.It is a mistake to believe that all the symptoms described can only be in children. In adults, everything can be the same, but the disease is called osteomolation. More often in adults, osteoporosis is observed - a disease in which the bones become brittle and break easily.
The first signs of a lack of calcium in the body are brittleness, dullness of nails and hair, slowing of blood clotting, increased heart rate and rhythm failure. Later, painful cramps of the legs and arms occur, there may also be seizures similar to epileptic ones, as well as hallucinations and clouding of consciousness.
Other signs of calcium deficiency include muscle pain, vomiting, and renal colic.
Excess calcium
Excessive consumption of any trace element also adversely affects health. So an excess of calcium can lead to disruption of the muscles, in which movements become difficult, lethargy, lameness, and impaired coordination of movements appear. An interesting fact is that with an excess of calcium, fractures also often occur, as with a lack of it, only the cause of this is strong muscle contractions - muscle spasms are so strong that they can break a bone!A fairly common sign of excess calcium is a violation of the kidneys, which can be manifested by frequent or infrequent urge to urinate, pain in the kidneys.
Food sources of calcium
Traditionally, the best source of calcium is cottage cheese. However, calcium is much higher in a number of foods, such as almonds, spinach, cheese, sour cream, and sesame. Also, calcium in slightly smaller quantities is found in herring, mackerel, meat, beans, bread, dates and other products.An interesting fact is that sesame seeds contain ten times more calcium than cottage cheese. Why is it not sesame that is recommended as a source of calcium, but rather cottage cheese, cheese, herring and meat? The answer to this question lies in the fact that calcium, like other active substances, is rarely found in nature in its pure form, and most often in the form of salts.
From a school chemistry course, you can learn that calcium salts are insoluble, and this greatly complicates their absorption into the body. digestive system. Therefore, calcium metabolism occurs only in the presence of vitamin D, the assimilable form of which is found exclusively in animal products.
That's why cottage cheese is a more valuable source of calcium than any plant product. More than in cottage cheese, calcium in digestible form is found only in hard cheeses, of which cheddar is the most valuable.
Interaction with other substances
Most substances react with each other. It was on this basis that the theory of separate nutrition and the corresponding theory that various vitamins and minerals should be taken separately once arose. Calcium, as an active element of the periodic table, is also capable of reacting with various substances. This is the reason for its interaction with a number of micronutrients in the body.So, vitamin D promotes the absorption of calcium, turning it into a soluble form during the reaction.
Vitamin B6 slows down the excretion of calcium from the body, helps to maintain the desired concentration in the blood and tissues of the body.
In addition to "allies", among necessary for the body substances, calcium also has “opponents”. First of all, it is zinc and manganese. Due to its high activity, calcium blocks the absorption of these substances in the intestine and promotes their removal from the tissues.
Another important function of calcium lies in its association with cyanocobalamin, better known as vitamin B12. In the absence of calcium, the adsorption of this vitamin is not possible. Therefore, the intake of these substances must be combined.
Calcium in the human body: video
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The value of calcium for the human body
Since calcium is the main element of bone tissue, its sufficient content in the body is important for the proper formation and development of the bone skeleton and the prevention of bone fragility. Especially pregnant and lactating women and children in the period of active growth need calcium. In older people, calcium deficiency often causes osteoporosis.
The processes of excitation and inhibition in the brain and their balance directly depend on this element - calcium is involved in the transmission of nerve impulses. Calcium is also important for the normal permeability of cell membranes and blood vessels, and therefore plays an important role in normal metabolism.
In order for the baby’s teeth to grow strong and beautiful, the mother needs to take care of a sufficient amount of calcium in his body.
The stability of the work of the nervous and cardiovascular systems, blood clotting, muscle contraction, the production of necessary hormones and enzymes and their activity - all this also depends on calcium. Possessing anti-allergic properties, calcium reduces the manifestations of allergic reactions and is used for the prevention and treatment of diseases such as Quincke's edema, bronchial asthma, urticaria, hay fever and so on.
Calcium helps rid the body of salts of heavy metals and radionuclides, lowers blood pressure, provides sound and healthy sleep, relieves fatigue and stress, and has a positive effect on overall well-being.
Calcium deficiency in the body
A lack of calcium in the body can lead to:
- rickets;
- curvature of the bones;
- scoliosis
- growth retardation in children and adolescents;
- blood clotting disorder;
- various allergic reactions;
- the formation of kidney stones;
- fragility of capillaries.
Caffeine, nicotine and alcohol contribute to the intensive removal of calcium from the human body and lead to its deficiency.
People suffering from chronic calcium deficiency often experience involuntary muscle contractions, bleeding gums and tooth decay, are more susceptible to infections, and have poor physical and mental stress.
After 30 years, the human body begins to lose calcium especially intensively, and if the problem of this trace element deficiency is left unattended for a long time, it not only worsens appearance(the condition of the teeth, skin, hair and nails) and mood, but there is also a huge risk of developing serious diseases and reducing life expectancy.
Calcium is best absorbed at night, because it is at night that the parathyroid glands work especially actively.
Those who constantly work indoors should not forget that vitamin D, which is produced by the body under the influence of the sun, is necessary for the absorption of calcium. Lack of calcium and vitamin D is the cause of serious diseases such as osteoporosis and osteomalacia - softening of the bones (sometimes osteomalacia is also called "adult rickets").
In addition, a lack of calcium can cause an incurable neurological disease - multiple sclerosis. Most often, this disease develops after 40 years, however, with acute calcium deficiency, it can occur even earlier.
What foods contain calcium?
Calcium is found in:
- dairy products;
- seeds;
- nuts;
- greens;
- dried fruits;
- soybeans;
- cheese;
- seafood;
- fish;
- fruits;
- vegetables.
From vegetables, young turnips with tops, spinach, onions, carrots, cucumbers, beets, green beans, celery, dill and parsley are especially rich in calcium, from berries and fruits - gooseberries, blackberries, currants, grapes, strawberries, strawberries, grapes, oranges, peaches , pineapples, cherries. An excellent source of calcium for the body are bran, honey and dairy products.
A large amount of calcium is found in sesame seeds and rooibos tea.
The topic of today's article ". It turns out that the well-being of any person is much dependent on the balance of calcium metabolism in our body. In other words, too much calcium is bad, too little calcium is bad. It should always be enough, but not in excess. This article will cover the following questions: what is calcium, what role does it play in human life .
What is calcium in the human body
If we talk about the human body, then calcium or Calcium is one of the significant elements of inorganic nature that affects the life support of the existence of each of us.
Calcium in the periodic table of D.I. Mendeleev is at number 20 and is denoted by the Latin letters Ca. In medicine, it is called a macronutrient, but in fact it is an active divalent metal of an alkaline earth nature.
Did you know that pure calcium is not found in nature. It can only be isolated from various compounds such as lime, gypsum and marble. Therefore, one can imagine what happens in our body when abnormal metabolic processes occur in it and calcium is deposited in the wrong place.
In total, the adult human body contains more than one kilogram of calcium. Basically, it is part of the bone tissue, is a solid frame for the skeleton. Calcium is the basis for the growth of teeth, nails and hair. And only 1% of the total amount of calcium is in the blood. But, nevertheless, for the construction of bone from calcium obtained from outside, the body uses a small part, most goes to chemical processes and, most importantly, to reduce the acidity of the blood.
What is calcium in the human body? It is the main mineral component of bone tissue and at the same time one of the main cations, along with potassium, magnesium and sodium, involved in all metabolic processes within the body. The level of calcium in the blood (homeostasis) is regulated mainly by thyroid hormones and vitamin D:
- parathyroid hormone - increases the level of Ca in the blood, affects the incorporation of calcium not only into bone tissue, but also on the functioning of the kidneys, stomach and intestines
- calcitonin - acts opposite to parathyroid hormone, i.e. reduces the level of calcium in the blood, participates in the metabolism of calcium
- vitamin D- improves calcium absorption, due to the fact that its active form, namely D3, is formed in the kidneys. In order for calcium to be absorbed, there must be enough vitamin D in the body.
If the amount of other elements in the blood, such as potassium, can fluctuate, then calcium is always maintained in the same amount. This element can be called an almost constant or constant value. Even if we don’t provide enough calcium to the blood with food, it will begin to replenish from bones, teeth, and hair.
It is the bone tissue that is the so-called reservoir of calcium, from which it passes into the blood. This is important because in this way the work of the heart is ensured. Doctors pay special attention to the amount of calcium in the body in children and the elderly. After all, for a growing body you need a lot of calcium, and people of advanced age are rapidly losing it from their bones.
Calcium can be found in the blood in different forms:
- Free active - ionized - 60%
- Associated with proteins (albumins) inactive - 40%
- Anion-bound inactive (Ca lactate, Ca bicarbonate, Ca phosphate, Ca citrate and others) - 10%
When a biochemical blood test for calcium is examined, the total content of these three forms is determined.
Calcium can only be supplied to the human body through food. Its absorption occurs in the small intestine, and metabolic processes begin in the bones. Calcium is excreted from the body by the kidneys and through the intestines. The coordinated work of all these organs ensures a normal level of calcium in the body.
Calcium is responsible for many functions within the body. So, its deficiency or excess threatens a person with serious diseases.
The role of calcium in the human body
It is important that the level of calcium is maintained at a relatively constant value, because it is involved in many life-supporting biological processes within the body. Calcium has the following functional properties, participating in:
- in the formation together with phosphorus of bone tissue, teeth, hair
- in the contraction of smooth and skeletal muscles, including those that control the rhythmic work of the heart and blood vessels.
- in the stable work of the cardiovascular system in tandem with sodium, magnesium, potassium, which makes it possible to regulate blood pressure and reduce vascular permeability
- influencing the permeability of cell membranes, the transport of nutrients through these membranes and the evacuation of waste substances
- in blood clotting, enhancing the action of vitamin K
- in the secretion of hormones and the normalization of work endocrine glands, which in turn affect the processes:
- digestion
- metabolism
- enzyme activity
- iron metabolism
- binding salts and removing them from the body
- in work nervous system during the transmission of nerve impulses, as well as the normalization of sleep
The rate of calcium in the blood
Calcium is a life-supporting substance for the body. The rate of calcium in the blood provides a person with activity, vigor and balance. Therefore, to maintain a sufficient amount of it, you need to know its norm.
- The norm of Ca in the blood
- in an adult, indicators are considered from 2.2 to 2.50 mmol / l
- in children under 12 years old - these figures are slightly higher - up to 2.75 mmol / l
- Recommended Intake Rate - RNP per day of calcium for adults should be in the range from 800 to 1200 mg, for children - 800 mg
Thanks to the skeleton, we are endowed with strength, our body has a shape. Calcium in the human body is the main component of bones - this is a well-known fact. But few people know what else important features assigned to him. And a decrease in Ca stores leads to much more serious problems than thin nails or split ends.
The human body contains about 1 kilogram of Ca. Less than 1 gram perform a number of operations while in intercellular fluids and tissues. Due to this, a biological signal is transmitted and also implemented in tissues of various types at the cellular level. What is 1 gram of a mineral for, outside of bone tissue:
- are conductors of nerve impulses;
- responsible for specialization and cell division;
- contraction and relaxation of muscles;
- provides blood clotting function;
- participates in the synthesis of certain enzymes and hormones, and so on;
- regulates water exchange;
- maintains acid-base balance;
- reduces vascular permeability;
- has anti-inflammatory properties;
- contributes to the proper metabolism of carbohydrates.
How is Ca absorbed?
Calcium is an inorganic substance that is ubiquitous and is of inestimable importance for all living things.
The human body absorbs calcium with food. In turn, the plants draw the mineral from the soil, and then the cow's milk is saturated. Ca is absorbed, mineral exchange occurs in the bone tissue, and the kidneys are responsible for excretion from the body. The necessary balance between all these processes is provided by a certain concentration of Ca in the blood.
Important! The required level of calcium is 2.16-2.5 mmol per liter of blood.
The blood contains:
- Ca ions - 50%;
- combined with albumin - 45%;
- Phosphate and citrate - 5% (anions).
Vitamin D3 (calcitriol) is the "conductor" of calcium in our body. His role is no less important. Thanks to the vitamin, the balance of calcium and phosphorus is maintained, substances are produced that regulate calcium metabolism in the body, and support muscle function. The vitamin is synthesized by the body itself under the influence of ultraviolet radiation. It is recommended to walk on a sunny day for at least 20 minutes. May come with quality seafood, liver and eggs.
Important! Physical activity also affects the compensation of mineral reserves. For the growth of strong bones, exercises with a barbell or dumbbells, easy running, regular walking are useful.
Alarming symptoms and consequences
People who are prone to fatigue, anxiety or irritability do not always think about a possible lack of minerals. More clear signs there will be stratification of nails and white blotches on the nail plate, dull, dry, falling out or graying hair.
Important! The daily norm of the mineral supplied with food should reach 840-1200 mg and not exceed 2500 mg.
The lack of both Ca and vitamin D will equally affect the functioning of the muscles, nervous system, the state of blood vessels and blood pressure. A person may complain about the following phenomena:
- frequent convulsions, moreover, with the deepening of the deficit, convulsions appear in other parts of the body (epistome, femoral muscles);
- hypertension;
- tingling or hardening of the muscles with a long interruption in one position, painful sensations;
- paralysis of the facial nerve;
- the fragility of the vessels leads to severe bruising and bruising due to minor bruises, while the person often cannot remember what caused them.
Even if many symptoms of deficiency are on the face, they think about how to replenish its reserves, more often after unexpected fractures “out of the blue”. According to experts, a low concentration of the mineral leads to the development of more than 150 diseases in different body systems. Osteoporosis is recognized as the most common disease - thinning of bone tissue, resulting in:
- bones lose strength, become more porous and brittle;
- microcracks and fractures grow poorly;
- sore bones and joints;
- movement is accompanied by a characteristic crunch and discomfort;
- frivolous falls turn into bone displacement or crushing into several parts.
It is generally accepted that bone problems overtake people in old age. But such problems overtake the younger generation as well. Initially, due to soil depletion, the use of numerous growth stimulants and pesticides, supermarket foods, which were recently considered a mine of minerals, contain much less useful substances including calcium, magnesium and phosphorus. The impact of pollution is also detrimental to seafood.
Ca reserves also become scarce if:
- adhere to strict low-calorie diets, starve;
- disrupted bowel function due to allergies to any foods or dysbacteriosis (read how to treat this disease);
- often work in dusty rooms or with phosphates;
- there is an excess of iron, cobalt, zinc, magnesium, lead, sodium;
- During breastfeeding and pregnancy;
- Constantly take diuretics and laxatives;
- there is chronic, kidney, dysfunction of the parathyroid glands.
More severe effects are observed in children. Based on the above functions of calcium, a lack of a mineral inhibits the development of a child's body as a whole:
- disorders of the nervous system;
- abnormal structure of the eye lens, vision problems;
- teeth and bones are formed incorrectly;
- convulsions are observed;
- bad blood clotting.
Important! calcium starvation with early years leads to multiple sclerosis in adulthood.
When there is too much Ca
An excess of this substance may not manifest itself in any way. Causes of oversaturation include:
- the use of dairy products in large doses;
- against the background of a malignant tumor of the breast (in women), lungs, prostate(in men);
- long course food additives with calcium and vitamin D;
- excess vitamin D;
- hormonal disruptions;
- after a long or bowel;
- radiation therapy.
In some cases, hypercalcification masquerades as a deficiency: severe weakness, psychological disorders, impaired renal function. To distinctive features include: nausea with vomiting; constipation; arrhythmia; poor appetite.
The consequences of calcium accumulation take a serious form over time: kidney stones; ; deposits of calcium salts on the walls of blood vessels and their narrowing; heart valve calcification; dehydration; pancreatitis; spinal tuberculosis; oncological diseases and so on.
You can remove excess reserves with the help of diuretics and a diet without foods high in calcium. Distilled water is enough effective remedy. AT chemical composition no minerals.
Important! You can drink distilled water for no more than 2 months. Since it actively dissolves and removes minerals, the body may lose strategic reserves. Next, you should switch to boiled or filtered water.
How to determine the amount of calcium in the body? People who are susceptible to such diseases should periodically monitor their performance. You can take a blood or urine test.
How to eat right to accumulate Ca
How is calcium absorbed? The mineral was retained in the body with the participation of magnesium (Mg) and phosphorus (P). Due to the deficiency of such minerals, calcium passes through the body in "transit" without being absorbed.
Important! Lack of magnesium provokes leaching of calcium.
The optimal balance of all 3 minerals contains cottage cheese. Also, the diet should include eggs, beans, fresh herbs, fish. Whole grain bread or cocoa will help fill the lack of magnesium.
Calcium is present in dairy products as lactate. The substance is almost completely absorbed. 20-30% less absorption of Ca from kale and greens, turnips, broccoli and almonds. In these products, the mineral is represented by citrate. Sesame is very useful and rich in Ca. 100g of grains per day or 1 tablespoon of sesame oil in the morning before meals is a good addition to the daily allowance.
Important! Dried apricots, due to the high content of potassium, prevents the leaching of calcium.
Fun fact: Contrary to popular belief, much more calcium is found in non-dairy products, as you can see from the table below.
What flushes out calcium? Do not abuse foods such as rhubarb, spinach, beets. It is recommended not to consume such foods along with calcium-containing foods. That is, cottage cheese - in the morning, and salad with beets - in the evenings. Oxalic acid and phosphates in their composition prevent the absorption of calcium. Salt, nicotine, excess coffee and fatty foods enhance mineral loss.
Important! With vigorous long-term training or visiting the sauna, calcium is excreted in the composition of sweat. It is important to make up for losses. A glass of kefir with greens is well suited.
Calcium tablets
Mankind has long been asking the question: how to make up for the loss of Ca in an unbalanced diet. So a lot of products artificially enriched with various minerals appeared.
Also, the pharmacy industry annually supplies customers with a huge amount of calcium preparations. There is a misconception that it is better not to consume foods high in calcium and tablets at the same time. Since there is a risk of oversaturation of the body with this mineral.
Firstly, tablets labeled "daily dose" are not able to fully provide the norm, since artificial additives are much less absorbed. Secondly, by combining natural and tableting sources of calcium, the natural mineral is first absorbed and helps to better absorb dietary supplements. Third, calculate your calcium dose with your doctor.
Basically, Ca exists in three forms:
- Phosphate Ca - more expensive, quickly absorbed, does not cause difficulties with stools and flatulence;
- Ca carbonate is the most readily available and widespread form of the mineral, containing 40% of the mineral, but can cause complications such as constipation and/or bloating;
- Ca citrate - a plus is that the drug can be taken regardless of the nutrition schedule, it is equally well absorbed, contains 20% of the mineral; minus: can cause constipation and bloating, flatulence, but to a lesser extent.
Choose vitamin D supplements for more effective treatment Ca deficiency. With long-term use of such drugs, calcium levels should be periodically monitored.
Anton Palaznikov
Gastroenterologist, therapist
Work experience more than 7 years.
Professional skills: diagnosis and treatment of diseases of the gastrointestinal tract and biliary system.
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