Calcium consumption: find out why it is important and where to find it

Low calcium absorption can contribute to the development of problems such as osteoporosis and osteopenia

THE soccer It is an essential mineral for health, being recognized for the formation and maintenance of bones and teeth. Present in various foods, calcium is stored mainly in the bones, which also act as a “depot” to regulate levels of the mineral in the blood.

Although it is often associated with growth during childhood and adolescence, it is especially necessary for postmenopausal women and older adults to prevent conditions such as osteoporosis, a bone disease resulting from changes in the quantity and quality of bone.

Furthermore, it plays an important role in muscle contraction, energy metabolism – a set of chemical reactions processed in the body -, the functioning of the nervous system and the maintenance of heart rate.

Impact on health

Calcium deficiency, also called hypocalcemia, may go unnoticed, but it can cause symptoms such as muscle cramps, weight gain, brain fog, tingling around the mouth, and even insomnia. If left untreated, hypocalcemia can lead to diagnoses such as osteoporosis and osteopenia.

«Not everyone knows it, but calcium and iron are absorbed by the same receptor and, therefore, if consumed in the same meal, they are not used at the same time and one of the two is neglected. The ideal is to alternate meals rich in calcium and rich in iron”, says Gisele Pavin, Head of Nutrition, Health and Wellbeing at Nestlé Brasil.

To avoid these problems it is important to consume foods such as milk, cheese and yogurt, which are already the best known and generally present in the routine of many adults. However, for those who do not consume animal products or suffer from celiac disease, options may include seafood, salmon, sardines, broccoli, beans, chia, kale, watercress and okra.

How to consume calcium daily

1. Prioritize balanced meals

Adopt the famous “colorful plate”, with fruit, vegetables, proteins and fibre, to ensure a balanced diet.

2. Intersperse meals rich in calcium with those rich in iron

To ensure the recommended daily amounts of calcium and iron, it is essential that meals are rich in each nutrient. Good advice is for breakfast and afternoon to contain dairy products such as milk, yogurt and cheese, while lunch and dinner include foods such as legumes and meats that contain a lot of iron.

3. Include calcium-fortified foods

One serving of calcium-fortified foods can provide levels of calcium equivalent to those found in milk (300 mg/cup), approaching the recommended daily intake (1000 mg). It’s worth knowing that calcium-fortified foods can be nutrient-dense, like yogurt.

I need to supplement, now what?

Women over 50 and men over 70 need a higher calcium intake. If the diet is not sufficient, supplementation may be indicated, but always following medical or nutritional advice.

«In this age group there is a greater probability of having hypocalcemia, since the body no longer absorbs nutrients effectively. The diagnosis of this insufficiency must be made through blood tests prescribed by a doctor or nutritionist. An integration, if necessary, is always necessary to be monitored by a professional”, explains Gisele.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.