Calcium is an essential mineral for building and maintaining bones and teeth, in addition to being very important for muscle contraction and transmission of nerve impulses.
Because it is widely used by the body, it is essential that calcium be ingested in adequate quantities, especially during childhood, as it is at this stage of life that bones and teeth are formed, which in the future may function as a calcium reserve in cases of disability.
Calcium Functions
Calcium is involved in the metabolism of all cells in the body, performing functions such as:
- Strengthen and give structure to 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 a deficiency of this mineral, which is then removed from the bones to perform its other functions in the body. When this condition lasts for a long time, problems such as osteopenia and osteoporosis, which are the weakening of the bones, can arise. Learn how to recognize the symptoms of lack of calcium.
Calcium-rich foods
Calcium can be found in foods such as milk, yogurt, cheeses and other derivatives, as well as in canned sardines, Brazil nuts, almonds, peanuts and tofu.
For an adult to reach his recommended amount of calcium per day, he must consume about 200 ml of milk + 3 slices of Minas cheese + 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, as some meats and vegetables also contain good amounts of this nutrient. See the amount of calcium in food.
Absorption of calcium
For calcium to be absorbed efficiently, it is important that it be ingested without food containing caffeine, iron, which is present mainly in meat, and phytates and oxalates, present in vegetables such as beans and spinach.
Another essential factor for calcium absorption is the presence of Vitamin D, which stimulates the intestine to absorb ingested calcium and increases calcium fixation in bones. However, besides milk, few foods are rich in Vitamin D, which is produced mainly when the skin is exposed to the sun without using sunscreen.
In addition to food, physical activity, especially those involving impact, such as jogging or walking, also increases the effectiveness of calcium absorption and stimulates its accumulation in bone mass. See more tips to improve calcium absorption.
Calcium recommendation
The calcium recommendation per day varies according to age, as shown below:
- 1 to 3 years: 500 milligrams4 to 8 years: 800 milligrams9 to 18 years: 1, 300 milligrams19 and 50 years: 1, 000 milligrams from the age of 50: 1, 200 milligramsGenerals up to 18 years of age: 1, 300 milligramsManagers after 18 years: 1, 000 milligrams
Childhood is a phase of life in which calcium is important to form strong, firm bones and grow longer and wider, in addition to being the period of tooth formation. Already after the age of 50, the need for calcium increases to prevent problems such as osteoporosis, which is common especially in women after menopause.
