Calcium is an essential mineral for the construction and maintenance of bones and teeth, as well as being very important for muscle contraction and transmission of nerve impulses.
Because it is widely used by the body, it is essential that calcium is ingested in adequate quantities, especially during childhood, because it is at this stage of life that bones and teeth are formed that in the future may function as a reserve of calcium in cases disabilities.
Functions of Calcium
Calcium is involved in the metabolism of all cells in the body, performing functions such as:
- Strengthen and structure the bone and teeth;
- Participate in blood clotting;
- Transmit nerve impulses;
- Allow muscle contraction;
- Maintain blood pH balance;
Because it is widely used in the body, low calcium intake can cause calcium deficiency, which is then removed from the bones to perform its other functions in the body. When this picture goes on for a long time, problems such as osteopenia and osteoporosis, such as weakening of the bones, can arise.
Calcium source foods
Calcium can be found in foods like milk, yogurt, cheeses and other derivatives, as well as canned sardines, Brazil nuts, almonds, peanuts and tofu.
For an adult to achieve his recommended amount of calcium per day, he should consume about 200 ml of milk + 3 slices of cheese mines + 1 natural yogurt per day, for example. However, most of the time it is not necessary to consume so many dairy products to have enough calcium, since some meats and vegetables also contain good amounts of this nutrient. See the amount of calcium in food.
Calcium Absorption
For calcium to be absorbed efficiently it is important that it be ingested without foods containing caffeine, iron, which is present mainly in meats, and phytates and oxalates, present in vegetables such as beans and spinach.
Another essential factor for the absorption of calcium is the presence of Vitamin D, which stimulates the intestine to absorb ingested calcium and increases calcium fixation in bones. However, in addition to milk, few foods are rich in Vitamin D, which is produced primarily when the skin is exposed to the sun without the use of sunscreen.
In addition to diet, physical activity, especially those involving impact such as running or walking, also increase the efficacy of calcium absorption and stimulate its accumulation in bone mass. See more tips to improve calcium absorption.
Calcium recommendation
The recommendation for calcium per day varies according to age, as shown below:
- 1 to 3 years: 500 milligrams
- 4 to 8 years: 800 milligrams
- 9 to 18 years: 1, 300 milligrams
- 19 and 50 years: 1, 000 milligrams
- from the age of 50: 1, 200 milligrams
- Pregnant women up to 18 years: 1, 300 milligrams
- Pregnant women after the age of 18: 1, 000 milligrams
Childhood is a phase of life in which calcium is important for forming strong, firm bones and growing longer and wider, in addition to being the period of formation of teeth. Already after age 50, calcium needs increase to prevent problems like osteoporosis, which is common especially in postmenopausal women.
