Dairy products are the major source of calcium, we assimilate 55% of the required amount. Vegetal sources include leafy vegetables, such as broccoli, cabbage, spinach, radish leaves, etc. Calcium is also found in egg yolks, lentils, nuts, figs and foods enriched with calcium. Another source of dietary calcium, which often is not taken into consideration, are the soft bones of salmon, when we consume in the same time the flesh of the fish.
The basic function of calcium is maintaining skeleton structure, where is 99% of the total amount of calcium in the body. High quantities of calcium deposited here is in a state of dynamic equilibrium with calcium in the blood and serve as a mechanism for maintaining a stable buffer of circulation. That 1% is left outside of the skeleton has an important role in the processes of blood coagulation, also in the generation and transmission of nerve impulses in the contractions of muscle fibers, activation of enzyme systems and in the secretion of hormones.
The skeleton itself does not present a constant accumulation of calcium, but the place where they form new crystals of calcium and the old ones are destroyed. Speed destruction and formation of crystals is called the rotational speed and varies according to age: in children during the first year of life, the rotation may consist of more than 100% of the calcium from the bones, older children rotation is 10% per annum and mature at this process is aimed at only 2-3% of calcium.
Up to 25 years old, we assimilate the more calcium
The greatest accumulation of bone mass can be recorded up to 25 years. At the age of 40-50 years of destruction can crush bone formation, bone weight reducing essential. Bone loss begins even earlier than this age, stemming more serious consequences in women than in men.
Thus, the risk of the consequences of the loss of bone mass is called osteoporosis, belongs to, in large part, little women. We can add that predisposition to osteoporosis is hereditary. This predisposition is cause for distemper, among this category, femoral fractures, prevalent as a result of the loss of calcium.
Stress reduces the ability of the body’s calcium fortification
For the assimilation of calcium from the gastrointestinal tract is necessary D vitamin. Stress may reduce the ability of calcium absorption in the gastrointestinal tract. Calcium intake is influenced and cocoa, soybeans and foods that contain much phosphate, including carbonated drinks.
Proteins from food also influence the assimilation of calcium. In the case of a protein rich diet, we shall be assimilated to about 15% of calcium introduced orally. At the same time, if the diet contains little protein is assimilated only 5% of calcium.
Calcium is absorbed best if it is administered after eating, not on an empty stomach. Coffee increases calcium elimination through the kidneys. Magnesium may reduce the absorption of calcium, but the shortage of magnesium can cause hypocalcemia (lack of calcium in the blood).