Minerals in food and their role. calcium and magnesium
Calcium is an important macronutrient needed for healthy teeth and bones, good blood clotting and muscle function. The body's need for calcium is high, and there is no way to replace it with anything. Fortunately, calcium is widely available to us in food and dietary supplements.
Calcium content in products (per 100 g):
Powdered milk 1155 mg
Roquefort cheese 740 mg
Brynza 530 mg
Ice cream 140 mg
Hercules 52 mg
Cabbage 48 mg
What is calcium?
Chemically, calcium belongs to the alkaline earth metals. It is predominantly present in the body in the form of salts. In total, the body contains about 1-1.5 kg of calcium, which approximately corresponds to 2% of body weight. Most of the calcium is located in the skeleton and tissues of the teeth, smaller amounts - in the blood, muscles and other tissues.
Foods rich in calcium
Most calcium is found in milk and dairy products - cottage cheese, cheese, etc. Some dosages of calcium are present in meat products, liver, fish, poultry.
Plant foods are poor in this mineral. IN most calcium contains old parts of plants and overripe fruits. It is worth noting that both of them are often unsuitable for eating. Therefore, in products grown in the garden or taken from a tree, the more calcium is less.
With a complete diet, calcium in the composition of food is enough to fully fill the need for this element.
daily requirement for calcium
An adult requires up to 1 g of calcium per day.
Increased need for calcium
The need for calcium increases:
In old age. After 50-60 years, the loss of calcium by the body increases, which causes pathological changes in the bones, the strength and density of bone tissue decreases, osteoporosis develops. The elderly need to take up to 1200 mg of the mineral per day.
. During pregnancy. Calcium is needed, firstly, to build the skeleton of the child, and secondly, to prevent bleeding during childbirth. If, during the expectation of a child, calcium does not enter the body of a pregnant woman, then in the future the mother may experience serious problems in particular with teeth. Usually during pregnancy, women are prescribed two courses of calcium in the second and third trimester.
. During breastfeeding, when there is a high loss of calcium from breast milk.
. in the nursery and adolescence when intensive processes of growth and development occur, the need for calcium is increased.
. At active classes sports.
Absorption of calcium from food
Calcium is perfectly absorbed from dairy products, where it is contained in a form accessible to the body. In fact, milk is the best source of calcium. In order for this mineral to be absorbed in the intestines, it is necessary that magnesium and phosphorus are also present in food, moreover, in strictly defined ratios. In milk, the dosage of calcium, magnesium and phosphorus, as well as their proportions, are ideal. That is why all three elements are perfectly absorbed.
Those who love milk should drink it more often. Individuals who cannot tolerate dairy products are less fortunate: they will have to "settle" with other, less rich and effective sources of the mineral.
The absorption of calcium improves:
There is an opinion that one of the most optimal sources of calcium is chalk. It is calcium carbonate, so in an absolute sense, it really contains a lot of this element. However, most of the mineral it contains is not absorbed.
The biological role of calcium
Functions of calcium in the body:
. It is the basis of bone strength, protects them from fractures, osteoporosis
. Responsible for the condition of teeth: enamel and dentin
. Has anti-allergic effect
. Participates in the processes of muscle contraction and relaxation
. Present in the blood, responsible for its ability to clot
. Participates in the metabolism of a number of hormones
. Included in some enzymes
. Supports acid-base, water-salt balance
. Takes part in the processes of protein synthesis
. Participates in the work of the heart, generation heart rate
. Influences the processes of conducting signals in the nervous system.
Signs of calcium deficiency
In childhood and adolescence, with a lack of calcium, the slowdown in the processes of growth and development first of all attracts attention. Increased nervous excitability and even aggressiveness may appear, progress in learning worsens. There may be cramps, painful spasms in the muscles.
Adults may also experience convulsions, spasms, and nervous system. There is also an increase in blood pressure, heart rhythm disturbances, problems with teeth. In severe cases, osteoporosis develops, and increased bleeding occurs. The condition of hair, nails suffers.
Signs and Dangers of Too Much Calcium
Calcium is a mineral that, among other things, "patches holes" in our body.
It is known that when a vessel is damaged, calcium ions accumulate in the area of injury, and as a result, calcium accumulations in the form of lime are formed in the injury sites.
They are also called calcifications. Calcifications are formed:
In all cases, calcium accumulation is defense mechanism, but this can harm the organs, disrupt blood circulation in them, etc. With excessive intake of calcium in the body, these processes are accelerated, which can be harmful.
Sometimes an increased calcium load on the body leads to the appearance of independent violations and diseases:
Calcium is deposited in the elements of the joints, reducing their mobility
. The mineral accumulates in the renal pelvis, which can cause the formation of calcium stones.
Causes of excess calcium
In many regions of Russia, very tough drinking water. People who drink tap water are more likely to have excess calcium and suffer from its effects, so it is recommended to drink only boiled or filtered water. Excessive consumption of calcium-containing foods can also lead to an excess of calcium. Moreover, it is dangerous additional application calcium in high doses.
Factors affecting the content of calcium in foods
Calcium is well preserved in foods. When curd is cooked, most of this mineral passes into whey, so it is also recommended to use it for food.
Why calcium deficiency occurs
The occurrence of a lack of calcium is possible due to malnutrition (especially the risk of suffering is great for people who adhere to veganism), during pregnancy, breastfeeding, in old age. Deficiency occurs in diseases of the digestive system, in which the absorption of nutrients is impaired. If a person has lactase deficiency (that is, he does not tolerate milk well), then this can also cause a lack of a mineral.
IN last years cases of calcium deficiency began to occur somewhat less frequently than before. Experts explain this by the fact that people have become more medically literate, they have begun to monitor the quality of their diet more. In addition, many foods are now additionally enriched with calcium, especially foods for children.
Calcium: price and sale
A balanced diet is the best way to avoid both deficiency and excess of the described mineral. But still, pregnant, lactating women, adolescents and the elderly often need to take calcium supplements.
You can buy calcium on our website. Our catalog includes a wide range of mineral supplements with calcium, among which you are sure to choose the best option. Add the selected drug to the basket or call us by phone. Our managers will immediately start processing the purchase and send you your purchase the same day.
Calcium is a macronutrient that performs a variety of functions in the human body. It is a plastic material for the skeleton, takes part in enzymatic processes, and maintains normal neuromuscular excitability.
The role of calcium in immune processes is extremely important, because it regulates the permeability of cytolemmas: in the presence of calcium ions, they remain intact, in the absence they become porous, easily passable. Calcium is a regulator of the permeability of intracellular lysosomal membranes, due to which it is highly effective in inflammatory and allergic reactions(desensitizing therapy). Calcium ions are involved in initial stage activation of T-lymphocytes and the implementation of the second signal for the proliferation of T-lymphocytes. Coagulation processes are calcium-dependent anticoagulation. Read more about calcium metabolism.
For better assimilation calcium required
Calcium is metabolically bound to phosphorus, so it is important to maintain a 1:1 intake ratio of these elements.
A lot is found in milk and dairy products, some vegetables (cabbage, garlic, celery, parsley), fruits and berry crops (gooseberries, currants, strawberries, cherries). Some foods (cereals, sorrel, spinach) slow absorption dietary calcium. These products contain phytic or oxalic acids, which, as a result of interaction, form insoluble salts - phytates and oxalates, and calcium absorption is difficult. Therefore, it is necessary to consider the combination (compatibility) food products.
Calcium (Ca) in food Table of foods rich in calcium
| The product's name | Calcium content in 100g | Percent Daily Need |
| Sesame | 1474 mg | 147% |
| Cheese "Parmesan" | 1184 mg | 118% |
| Milk powder non-fat | 1155 mg | 116% |
| Milk powder 25% | 1000 mg | 100% |
| Cheese "Dutch" 45% | 1000 mg | 100% |
| Cheese "Poshekhonsky" 45% | 1000 mg | 100% |
| Cheese "Cheddar" 50% | 1000 mg | 100% |
| Swiss cheese 50% | 930 mg | 93% |
| Milk powder 15% | 922 mg | 92% |
| Cheese "Russian" 50% | 880 mg | 88% |
| Roquefort cheese 50% | 740 mg | 74% |
| Cream powder 42% | 700 mg | 70% |
| Gouda cheese | 700 mg | 70% |
| Processed cheese "Russian" | 700 mg | 70% |
| Sulguni cheese" | 650 mg | 65% |
| Cheese (from cow's milk) | 630 mg | 63% |
| Processed cheese "Sausage" | 630 mg | 63% |
| Cheese "Adyghe" | 520 mg | 52% |
| Cheese "Camembert" | 510 mg | 51% |
| Tea (dry brew) | 495 mg | 50% |
| Chees Feta" | 493 mg | 49% |
| Salt | 368 mg | 37% |
| Sunflower seeds (seeds) | 367 mg | 37% |
| milk chocolate | 352 mg | 35% |
| Soy (grain) | 348 mg | 35% |
| Condensed milk with sugar 5% | 317 mg | 32% |
| Non-fat condensed milk with sugar | 317 mg | 32% |
| Condensed milk with sugar 8.5% | 307 mg | 31% |
| Sprats in oil (canned) | 300 mg | 30% |
| Almond | 273 mg | 27% |
| Condensed cream with sugar 19% | 250 mg | 25% |
| Parsley (greens) | 245 mg | 25% |
| Dill (greens) | 223 mg | 22% |
| Sunflower halva | 211 mg | 21% |
| chickpeas | 193 mg | 19% |
| Egg powder | 193 mg | 19% |
| Mash | 192 mg | 19% |
| Hazelnut | 188 mg | 19% |
| Dandelion leaves (green) | 187 mg | 19% |
| Pink salmon natural (canned) | 185 mg | 19% |
| Garlic | 180 mg | 18% |
| Basil (green) | 177 mg | 18% |
| Low fat cheese | 166 mg | 17% |
| Curd 4% | 164 mg | 16% |
| Curd 5% | 164 mg | 16% |
| Curd 9% (bold) | 164 mg | 16% |
| Dried apricots | 160 mg | 16% |
| Curd 11% | 160 mg | 16% |
| ice cream ice cream | 159 mg | 16% |
| Wheat bran | 150 mg | 15% |
| Curd 18% (fatty) | 150 mg | 15% |
| Beans (grain) | 150 mg | 15% |
| Creamy ice cream | 148 mg | 15% |
| figs | 144 mg | 14% |
| Chicken egg yolk | 136 mg | 14% |
| Curd weight 16.5% fat | 135 mg | 14% |
| goat milk | 134 mg | 13% |
| cocoa powder | 128 mg | 13% |
| Persimmon | 127 mg | 13% |
| Kefir low fat | 126 mg | 13% |
| Non-fat milk | 126 mg | 13% |
| Curdled milk low-fat | 126 mg | 13% |
| Yoghurt 1.5% | 124 mg | 12% |
| Yoghurt 6% | 124 mg | 12% |
| Ryazhenka 1% | 124 mg | 12% |
| Ryazhenka 2.5% | 124 mg | 12% |
| Ryazhenka 4% | 124 mg | 12% |
| Ryazhenka 6% | 124 mg | 12% |
| Yoghurt 3.2% | 122 mg | 12% |
| Yoghurt 6% sweet | 122 mg | 12% |
Calcium in bodybuilding and fitness
Calcium is one of the most abundant minerals in the body and is of paramount importance in bodybuilding for several reasons:
- Bodybuilders in the diet is not always present enough calcium, as well as the protein consumed in bodybuilding is rich in phosphorus, which inhibits its absorption.
- It is the main mineral that carries out muscle contraction.
- Muscle growth and training stress increase calcium requirements.
- Female athletes should be especially careful to monitor calcium intake, since the decrease in estrogen levels associated with training leads to a decrease in calcium absorption and an increase in calcium loss.
- High calcium levels can inhibit absorption processes, zinc and others necessary for the body minerals and micronutrients.
Indications for taking calcium
However, naturally, cases are not excluded when additional intake of calcium in the form of drugs or food additives absolutely necessary, and precisely when:
- individual characteristics of the diet, in the first place, the complete rejection of dairy products (yogurt, cream, whole milk, cottage cheese, cheeses);
- underweight and disorders menstrual cycle in female athletes;
- calorie content of the daily diet is less than 2000 kcal/day;
- "pure" vegetarianism;
- the phenomena of osteoporosis (regardless of the gender of the athlete);
- consumption of large amounts of protein (including in the form of nutritional supplements and amino acids);
- the period after enterosorption;
- accelerated tooth decay for no apparent reason;
- frequent muscle cramps.
Calcium (Ca) content per 100 grams of product In such situations, of course, the question arises: which calcium preparations should be preferred?
Calcium preparations
If we take ordinary calcium salts (carbonate, phosphate, lactate, gluconate), then the largest number calcium is found in malate, carbonate, followed by phosphate, lactate and gluconate. At the same time, gluconate and lactate are better tolerated.
The most absorbable form of calcium is calcium malate and calcium citrate.
However, the effect of drugs containing, in addition to calcium salts, vitamin D3 and whole line components that enhance calcium absorption are undoubtedly higher.
Calcium capsulesIt must be borne in mind that the normal content of calcium in the blood serum cannot serve as a reliable criterion for the absence of its deficiency.
It should also be noted that factors that reduce calcium absorption include large amounts in food. fibrous tissue, oxalic acid (found in spinach, chocolate, beet tops, rhubarb), phytic acid (found in outer layers cereals and therefore in whole grain products), high protein intake, alcoholic drinks; to the factors that improve this absorption - increased need in calcium, the presence of vitamin D, lactose, exercise of a power nature).
Time of receipt
Accelerated excretion occurs at night mineral salts from the body (circadian acceleration of resorptive processes in the bone). Therefore, it is advisable to take calcium supplements after lunch and in the evening, which will prevent an accelerated loss of calcium in the second half of the night, especially with a reduced level (or absence) in the intestines. There is a negative dose-dependent effect of the pharmacotherapeutic activity of calcium: in low doses, this biometal is absorbed better than in high doses. In this regard, it is more rational to take the drug several times a day.
- women aged 19-50 years - 1000 mg
- women over 50 - 1200 mg
- pregnant women - 1000 mg
- lactating mothers - 1000 mg
- men aged 19-50 years - 1000 mg
- men over 50 - 1200 mg.
The National Institutes of Health (NIH) recommends calcium and vitamin D supplements (to help absorb this mineral) for people who are not getting enough of the mineral they need. daily dose, including women with the triad and female athletes. If you have some calcium in your diet, do not take the entire 1200 or 1000 mg dose as a supplement. Too much large dosages may contribute to the formation of kidney stones.
Before taking calcium supplements, you should consult your doctor, as the absorption process given element into the blood gastrointestinal tract is very complex, it depends on many circumstances - age, human diseases, acidity gastric juice, the presence of vitamin D in the body, the state hormonal system etc.
calcium during menstruation
if you have irregular periods monthly cycle or if your period stops on the eve of a competition, you should contact good specialist By sports medicine or a gynecologist familiar with your sport. Stopping estrogen production young age can significantly affect health skeletal system. And in this case, there is a possibility of developing osteoporosis at the earliest stages.
History of calcium
Calcium was discovered in 1808 by Humphry Davy, who, by electrolysis of slaked lime and mercury oxide, obtained calcium amalgam, as a result of the process of distillation of mercury from which the metal remained, which received the name calcium. in latin lime sounds like calx, it was this name that was chosen by the English chemist for the discovered substance.
Calcium is an element of the main subgroup II of group IV of the period of the periodic system chemical elements DI. Mendeleev, has an atomic number of 20 and an atomic mass of 40.08. The accepted designation is Ca (from Latin - Calcium).
Physical and chemical properties
Calcium is a reactive, soft, silver-white alkali metal. Due to interaction with oxygen and carbon dioxide the surface of the metal tarnishes, so calcium needs a special storage regime - in without fail a tightly closed container in which the metal is poured with a layer of liquid paraffin or kerosene.
Calcium is the best known necessary for a person trace elements, the daily requirement for it is from 700 to 1500 mg for a healthy adult, but it increases during pregnancy and lactation, this must be taken into account and receive calcium in the form of drugs.
Being in nature
Calcium has a very high chemical activity, therefore, in a free (pure) form, it does not occur in nature. However, it is the fifth most common in earth's crust, in the form of compounds is found in sedimentary (limestone, chalk) and rocks (granite), feldspar anorite contains a lot of calcium.
It is widely distributed in living organisms, its presence is found in plants, animal and human organisms, where it is present mainly in the composition of teeth and bone tissue.
Calcium absorption
An obstacle to the normal absorption of calcium from foods is the consumption of carbohydrates in the form of sweets and alkalis, which neutralize hydrochloric acid stomach to dissolve calcium. The process of calcium absorption is quite complicated, so sometimes it is not enough to get it only with food, an additional intake of the microelement is necessary.
Interaction with others
To improve calcium absorption in the intestine, it is necessary, which tends to facilitate the process of calcium absorption. When taking calcium (in the form of supplements) in the process of eating, absorption is blocked, but taking calcium supplements separately from food does not affect this process in any way.
Almost all of the body's calcium (1 to 1.5 kg) is found in the bones and teeth. Calcium is involved in the processes of excitability nervous tissue, muscle contractility, blood clotting processes, is part of the nucleus and membranes of cells, cellular and tissue fluids, has anti-allergic and anti-inflammatory effects, prevents acidosis, activates a number of enzymes and hormones. Calcium is also involved in the regulation of cell membrane permeability and has the opposite effect.
Signs of calcium deficiency
Signs of a lack of calcium in the body are such, at first glance, unrelated symptoms:
- nervousness, mood deterioration;
- cardiopalmus;
- convulsions, numbness of the limbs;
- growth retardation and children;
- elevated arterial pressure;
- delamination and fragility of nails;
- pain in the joints, lowering the "pain threshold";
- profuse menstruation.
Causes of calcium deficiency
Causes of calcium deficiency can be unbalanced diets (especially fasting), low content calcium in food, smoking and addiction to coffee and caffeinated drinks, dysbacteriosis, kidney disease, thyroid gland, pregnancy, lactation and menopause.
Excess calcium, which can occur with excessive consumption of dairy products or uncontrolled intake of drugs, is characterized by intense thirst, nausea, vomiting, loss of appetite, weakness and increased urination.
The use of calcium in life
Calcium has found application in the metallothermic production of uranium, in the form of natural compounds it is used as a raw material for the production of gypsum and cement, as a means of disinfection (everyone knows bleach).
Calcium- a microelement that is responsible for the condition of hair and nails, the health of bones and teeth of a person. Calcium can be delivered to the body by eating foods with its content. However, for the absorption of calcium and its effective work it is not enough in the body.
The body of an adult male contains about one and a half kilograms of calcium, 99% of which is concentrated in the bones of the skeleton. The rest of the reserves of this trace element is in the blood, smooth tissues and intercellular fluid. He plays very important role in the human body:
- It is the main building block for teeth and bones.
- Participates in the work of muscle tissue, helping it to contract.
- Together with potassium, sodium and magnesium, it is involved in the regulation of blood pressure in the vessels.
- Conducts to the authorities nerve fibers brain signals.
- Helps blood to clot.
- Participates in the transport of nutrients through cell membranes.
- Participates in excretory, digestive, nervous processes. It affects the immune system, synthesis and activation of hormones and enzymes.
With a lack of calcium, there are hypersensitivity and tooth decay, bone fragility, osteochondrosis, osteoporosis, arthritis, back pain, arterial hypertension, headaches and insomnia, urolithiasis disease deterioration of the condition of nails, hair and skin.
You can detect a calcium deficiency in yourself by the following signs:
- Fragility of blood vessels and bones. With a lack of calcium, even a small fall can cause a limb fracture. Since the vessels are weakened, they burst easily, therefore, with calcium deficiency on the body, a person often bruises even from minor bruises.
- The appearance of early gray hair, brittle hair and nails, the appearance of cracks in the tooth enamel.
- Frequent convulsions, irritability, low performance, anxiety.
The need for calcium in people of different sex and age is different. For example, men over 65 years of age and women over 50 years of age should receive at least 1200 mg of calcium per day. Adolescents from 11 years of age and older, young people under 25 years of age and pregnant women need the same amount of calcium. Adults over the age of 25 need to receive 800 mg of this trace element per day.
Children from 3 to 10 years - 800 mg, infants from six months to 3 years - 600 mg, infants up to six months - 400 mg. It is especially important to get calcium in the required quantities in childhood during pregnancy and in old age.
Many are rich in calcium herbal products. These are, for example, figs, asparagus, legumes, turnip leaves, cabbage, almonds, leafy greens, Sesame Seeds And Poppy. But the most reliable sources of this mineral are dairy products. I must say that from pasteurized milk, which is sold in modern stores, calcium is practically not absorbed by the body. Therefore, nutritionists advise eating foods that have undergone minimal processing. Calcium is well absorbed from cheese and egg yolks.
In addition, for effective absorption of calcium, it is necessary to use conductor substances with it. This is primarily vitamin D3, which improves the absorption of calcium by 30%. In addition, this vitamin normalizes the ratio of calcium and phosphorus in the body. Vitamin D is found in large amounts in the liver, egg yolk, seafood. B vitamins are also conductors of calcium in the body. ascorbic acid, vitamins A and E.
In order for calcium to be well absorbed, it is necessary that the body has its balance with magnesium. If magnesium is not enough, calcium is not only poorly absorbed, but also heavily excreted. That is why experts advise eating cottage cheese as often as possible. It contains calcium, phosphorus, and magnesium.
With the simultaneous intake of calcium and iron in the body, both of these trace elements are poorly absorbed.
The consumption of alcohol, coffee, sugary carbonated drinks, salt, fat, meat can lead to increased loss of calcium. Calcium absorption is prevented by an excess of oxalic and phytic acids, as well as phosphates. These substances are found in sorrel, rhubarb, spinach, beets and some other plant foods that are recommended to be consumed in moderation.
For those who drink more than 3 cups of coffee a day, it is recommended to drink half a glass fresh milk for every extra cup.
Certain factors can also lead to calcium deficiency in the body. chronic diseases such as constipation and pancreatitis. Reduces the amount of calcium sedentary image life, taking diuretics, antibiotics and hormonal drugs, prolonged stress. Calcium is rapidly consumed during pregnancy and breastfeeding.
Calcium is best absorbed at night. In the form of tablets, the mineral is best taken in the afternoon.
The conductor of calcium, vitamin D, is best consumed during daylight hours. Ideally, 4 hours earlier than calcium.
The body of an adult human weighing 70 kg contains approximately 60 chemical elements from the Periodic Table. Each substance performs certain functions that ensure the coherence of the whole organism. Ranked fifth in percentage is calcium - 1.5% of body weight. The article will tell you what is the significance of this macronutrient for human body what an imbalance of a mineral can lead to, how to make up for its deficiency from products and medical preparations.
The role and importance of calcium for the human body
In the periodic table of D. I. Mendeleev, calcium is located in the second group, has serial number 20. Due to the high chemical activity, in nature the substance occurs only in bound form.
The human body also contains calcium compounds - apatites, carbonates. The mass of this mineral is 1-1.5 kg, and 99% falls on our support - the skeleton and teeth. The rest of the amount is part of the tissues, intercellular fluid and blood.
Calcium is responsible for the following functions:
- Participates in the formation of bone tissue. Responsible for the growth and health of teeth, hair, nails, strengthening cell membranes;
- Responsible for contractile function smooth and skeletal muscles. Promotes rhythmic contractions of the myocardium and vascular walls;
- Stabilizes the work of the heart, lowering blood pressure and reducing vascular permeability. The main "companions" of calcium in this matter are potassium, magnesium and sodium;
- Participates in all metabolic processes, enhances permeability cell membrane. The transport function of calcium is that intercellular fluids carry nutrients, removing waste material from cells and harmful substances(allergens, salts of heavy metals);
- Together with vitamin K, it is involved in the synthesis of complex proteins of the hemostasis system, for example, prothrombin. This substance accelerates blood clotting, which contributes to the rapid healing of wounds, prevents infection of the wound surface;
- Promotes the synthesis of neurotransmitters - conductors of biochemical signals of the nervous system. It has a positive effect on the nervous system - normalizes sleep, increases the body's resistance in stressful situations;
- Responsible for the synthesis of hormones, normalizes the work endocrine system. Hormones and enzymes contribute to the digestion of food, participate in lipid metabolism, maintain normal blood sugar levels, affect reproductive function, metabolism, etc.
In plasma, calcium is present in three various forms. The active ionized form is 60%, takes part in all vital important processes- secretion of hormones, conduction nerve impulses, muscle contraction, cell division, etc. Non-ionized (bound) forms are compounds with albumin (30%) and low molecular weight anions (10%). active participation V biochemical processes they don't accept.
The concentration of a macronutrient in the blood is determined using biochemical analysis, is the sum of all three forms. During the study, corrections are necessarily made to take into account the increase in inactive calcium with a number of various diseases, hormonal disorders, medication, pregnancy.
Importance of calcium for the buffer system of the body
The most important role of a mineral for the human body is to maintain a constant buffer system - blood pH. This indicator is most tightly tracked by our functional, since a constant shift of only a tenth leads to serious consequences. So, pH value blood pressure is 7.4, its shift by 0.2 leads to coma, and by 0.3 it causes the death of a person.
Our body contains 65-70% of the liquid, the shift of the buffer system towards an acidic environment is unacceptable. Since most food is acid-forming, the body tries to neutralize it. calcium, magnesium And potassium- alkali metals that can suppress harmful effect and bring it back to normal. Their amount in the blood is regulated by metabolic processes. How this happens, you will learn further.
The mechanism of calcium metabolism
Pursuit internal environment equilibrium is called homeostasis. Vitamin D and parathyroid hormones are responsible for regulating the concentration of the mineral in the blood:
- PTH (parathyroid hormone);
- Calcitonin.
With a decrease in the concentration of a macroelement in the blood parathyroid glands begin to actively produce PTH. Parathyroid hormone activates the reduction of calcium excretion in the urine and the leaching of the mineral from the main storage - bone tissue. It stimulates the kidneys to convert vitamin D into calcitriol(D3). This active form vitamin D improves absorption of the mineral by the walls small intestine. If a person does not provide admission required amount calcium with food, the brain will give a signal to the parathyroid glands that it is necessary to bring the buffer system back to normal. After the restoration of ionic equilibrium, the production of PTH stops.
Exceeding the concentration of calcium gives a signal to the production of another hormone - calcitonin. Its effect is aimed at the speedy removal of excess minerals by the kidneys and intestines.
Symptoms of deficiency and excess of a mineral
Normally, the concentration of all three forms of calcium in the blood is 2.2 mmol / l, its level can be determined using biochemical analysis. Since the nutrient enters the human body exclusively with food, it is important to maintain the recommended intake rates. In the case of prolonged "starvation" or an excess of the mineral, the development of severe pathologies is observed.
hypocalcemia
macronutrient deficiency is a consequence malnutrition or certain health problems. The following factors can provoke its development:
- pathology of the parathyroid glands;
- violation calcium metabolism;
- reduced content in food;
- the use of diuretics and laxatives that provoke rapid leaching of the macronutrient;
- non-compliance with the daily intake of the mineral with food or the use of foods rich in phosphorus, iron, zinc, magnesium or oxalic acid. These substances either interfere with the absorption of calcium or accelerate its excretion.
- nutrient deficiency in the diet.
With a systematic calcium deficiency, the body will constantly replenish the supply from bone tissue. . Over time, this will lead to a decrease in bone density and the development of osteoporosis . The first signs of a lack of a mineral can be called a deterioration in the condition of the teeth, increased fragility nail plates and hair, fatigue, muscle cramps. Further consequences will be increased risk fractures, development serious pathologies in the work of the heart and nervous system, violations of the hemostasis system.
Hypercalcemia
High calcium in plasma, no less dangerous than macronutrient deficiency. The reason for the excess of the mineral is the pathology of the endocrine system, causing disruptions in calcium metabolism. Leads to hypercalcemia overuse products or mineral complexes containing calcium and vitamin D.
Loss of appetite, nausea and vomiting, thirst, abdominal pain, constipation - these are the first symptoms of excess nutrient in the body. A prolonged increase in the concentration of a macronutrient leads to serious consequences:
- impaired conduction of nerve fibers;
- decline brain activity, hallucinations;
- decrease in the tone of smooth and skeletal muscles, which leads to the development of bradycardia and angina pectoris;
- increased secretion of gastric juice peptic ulcer, hyperacid gastritis;
- increased risk autoimmune diseases, pathologies of endocrine glands;
- deposition of minerals on the walls of blood vessels internal organs(calcinosis);
- the appearance of kidney stones, nephrocalcinosis.
Cancer is one of the causes of hypercalcemia. . Malignant tumors destroy bone tissue, while releasing a large number of mineral.
Products with the highest content of the mineral, its availability from them, the effect of heat treatment
We are accustomed to think that the best source calcium are dairy products, but plant food no less rich in nutrients. For example, 100 g of milk contains about 100 mg of the mineral, and the same amount of sesame seeds is 10 times more! It has been scientifically proven that food of animal origin contains vitamin D, without which the absorption of the nutrient is impossible. If for some reason you chose vegetarian menu, you will have to look for an additional source of vitamin D.
Among dairy products, hard cheeses are considered to be champions in mineral content. 100 g of cheddar cheese contains 1100 mg of the nutrient. Processed cheese contains three times less. Milk, sour cream, yogurt, kefir, cottage cheese contain 100-160 mg of the mineral. Among the products of animal origin, sardines are in the lead. In addition to 300 mg of calcium, they contain fish fat, rich in vitamin D and phosphorus, contributing to better absorption of the macronutrient.
Some plant foods are also rich in this nutrient (the amount is indicated per 100 g of product):
- Nettle green mass - 700 mg;
- Cabbage - 210 mg;
- Dried apricots - 170 mg;
- Greens (parsley, dill, watercress) - 180-250 mg;
- Young turnip tops - 190 mg;
- White beans - 150-180 mg;
- Sunflower seed - 100 mg;
- Almonds - 250 mg.
With the right approach, even people with intolerance milk protein can create a balanced diet that provides required income minerals in the body.
When compiling the menu, do not forget to take into account that the following substances and products prevent the absorption of calcium:
- Phytic acid (grains, fiber);
- Caffeine (coffee, chocolate);
- oxalic acid (greens, sorrel, spinach, rhubarb);
- food with great content carbohydrates, salt, fat, magnesium, phosphorus and potassium.
Organic calcium salts are converted into insoluble inorganic compounds during cooking. This reduces the absorption of the nutrient by 25-30%, increases the risk of calculus deposition in the internal organs. It is more useful to use raw foods or subjected to minimal heat treatment.
More detailed information about products containing calcium -.
Norms for different categories of people
To maintain the health of the body, a certain amount of calcium should be consumed daily. The norm depends on the gender and age category:
- Infants up to 6 months - 400 mg;
- Children 6-12 months - 500 mg;
- Younger preschoolers (1-5 years old) - 600 mg;
- students primary school(up to 10 years) - 800 mg;
- Adolescents 10-13 years old - 1000 mg;
- Girls and boys aged 14-24 years - 1200-1500 mg;
- Women 25-55 years old - 1000 mg;
- Men 25-65 years old - 1000 mg;
- Women over 55 years old - 1200-1500 mg;
- Men over 65 years old - 1300-1500 mg.
Adjustment daily allowance calcium required athletes, since the mineral is actively excreted during sweating. And also adjustment is needed for long-term hormone therapy, the use of glucocorticosteroid drugs, anabolics, constant contact with phosphorus compounds.
Calcium for children and pregnant women
For proper growth in childhood, it is especially important to ensure a stable intake of the required amount calcium And vitamin D. This building element will help the formation of a healthy skeleton, protect against the development of rickets. The diet is compiled in accordance with age requirements.
During pregnancy, global changes occur, the need for calcium increases significantly. This is due to the fact that the load on the skeleton and heart is growing. A growing baby also needs a macronutrient to form the skeleton. During pregnancy and lactation, it is important to maintain healthy diet and provide 1500-2500 mg of nutrient daily. Difficulties can arise with intolerance to dairy products, so pregnant women are often prescribed special drugs.
Calcium in medical preparations
Replenish if necessary daily requirement in calcium is possible with the help of medications. Range biological additives and vitamin-mineral complexes is very wide, they all contain macronutrient compounds.
Most often, the composition of the preparations includes the following calcium salts:
- Gluconate;
- Citrate;
- Chloride;
- Carbonate.
Conscientious manufacturers indicate the dose of the elemental mineral in the preparation, because the listed salts do not contain much of the necessary nutrient. For example, Ca gluconate contains only 9.3% of the mineral.
The most popular preparations containing a macronutrient include:
- Scoralite
- Vitacalcin
- Calcemin
- Calcium D3 Nycomed
- Complivit calcium D3
- Vitrum
- Elevit.
The first two drugs are monocomponent, contain only calcium salts. Calcium D3 Nycomed and Complivit calcium D3 belong to combined preparations, additionally contain vitamin D for better absorption of the mineral. The rest of the preparations, in addition to calcium, contain a complex of vitamins and minerals. See the instructions for recommended dosage and contraindications.
Compatibility of calcium with other elements
The mineral reacts with various substances, which significantly affects the course of calcium metabolism. You already know about the influence of the main ally of the vitamin D nutrient, let's consider some other substances.
B vitamins pairs well with the macronutrient. Without calcium, the absorption of cyanocobalamin is impossible.(). Pyridoxine (vitamin B 6) maintains the necessary concentration of the mineral in the blood, slowing down the process of its excretion. The high chemical activity of the nutrient blocks the absorption of manganese, iron and zinc. Between taking drugs with these chemical elements should take at least 4-6 hours. If the magnesium content in a food or preparation is half the concentration of calcium, they are perfectly absorbed together. At more magnesium, the absorption of the mineral worsens.
Calcium - one of the most important chemical elements for the healthy functioning of the human body. To avoid the development of serious pathologies, it is necessary to provide daily allowance mineral consumption through balanced diet or medical preparations.
