Calcium is an essential mineral for the building and maintenance of bones and teeth, as well as being very important for muscle contraction and the transmission of nerve impulses.
Because it is widely used by the body, it is essential that calcium is ingested in adequate amounts, especially during childhood, because it is at this stage of life that bones and teeth are formed, which in the future can function as a calcium reserve in cases..disability.
Calcium is involved in the metabolism of all cells in the body, performing functions such as:
Because it is widely used in the body, a low intake of calcium can result in a deficiency of this mineral, which is then removed from the bones to fulfill its other functions in the body.When this condition lasts a long time, problems like osteopenia and osteoporosis can occur, which is the weakening of the bones. Learn to recognize the symptoms of a lack of calcium.
Calcium can be found in foods such as milk, yogurt, cheeses and other derivatives, as well as canned sardines, Brazil nuts, almonds, peanuts and tofu.
For an adult to reach the recommended amount of calcium per day, they must consume about 200 ml of milk 3 slices of Minas cheese 1 natural yogurt a day, for example, however, most of the time, it is not necessary to eat as much.many dairy products to get enough calcium, because some meats and vegetables also contain good amounts of this nutrient.See the amount of calcium in your food.
For calcium to be absorbed effectively, it is important that it is ingested without foods containing caffeine, iron, found mainly in meat, and phytates and oxalates, found in vegetables such as beans and spinach.
Another essential factor for calcium absorption is the presence of vitamin D, which stimulates the gut to absorb ingested calcium and increases calcium fixation in bones; however, aside from milk, few foods are rich in vitamin D, which occurs mainly when the skin is exposed to the sun without using sunscreen.
In addition to feeding, physical activity, especially impact activity, such as jogging or walking, also increases the effectiveness of calcium absorption and stimulates its accumulation in bone mass.See more tips for improving calcium absorption.
The daily calcium recommendation varies with age, as shown below
Childhood is a phase of life in which calcium is important for the formation of strong and firm bones and for longer and broader growth, as well as being the period of formation of the teeth.Already after age 50, the need for calcium increases to Avoid problems like osteoporosis, which is especially common in women after menopause.