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"Do you eat enough calcium? Do you drink enough milk? Take at least a calcium tablet!" - we can hear it often, even if we are worried about our parents. What can this book attribute to its distinguished role and reputation?
It is an indispensable substanceOur body has a material stock of 4-5 percent. About half of this is calcium, and a quarter is phosphorus, while the remaining minerals share other minerals, such as sodium, potassium, chlorine, magnesium, and so on. Calcium is the most abundant calcium in the human body: 1000-1200 grams of calcium per kg of body weight (about 70 kg) and 750-850 grams of calcium per kilogram of body weight (about 60 kg).
A large excess of calcium, about 99 percent, is found in bones and teeth, in calcium phosphate form. The physiological role of calcium phosphate crystals is to maintain bone and tooth chemistry and pressure stability. The remainder of the calcium is present in the cells of the lymphoid tissues or in extracellular fluids, bound to white, or in ionic or non-ionized complex form. Very low in relation to this body weight, one percent, about ten grams of calcium is crucial in inducing muscle contraction, in the process of coagulation, in the functioning of the immune system, in the loss of function.
Our calcium household
The dietary calcium intake is not very good, on average it ranges from 20 to 40 percent. Utilization is influenced by several factors. For example, it determines your body's vitamin D supply (which is why it is so important for bone development). The amount of white in the diet that is needed to support calcium intake (which is why it is dangerous to have a strictly vegetarian diet or a one-sided, persistently white diet).
At the same time, increased protein intake, which is increased in need, does not affect calcium absorption anymore, and may even increase the excretion of calcium. It is also important from the aspect of absorption that the diet passes through the gastrointestinal tract. In the presence of fat, this passage slows down, which aids in excretion, for example, in cases of fat absorption disorders, insoluble calcium soap and secretion in the tube. It also influences the composition of the diet. The difference in the acidity of the food consumed (for example, oxalic acid in the juice or phytic acid in the cereals) reduces the absorption, while lactose promotes absorption.
How Much Calcium Do I Need?
Age-related daily calcium requirements:
0-6 days old - 400 mg
For ages 7 to 12 days - 400 mg
At the age of 1-3 years - 500 mg
For ages 4-6 - 600 mg
At the age of 7-9 years - 700 mg
At the age of 10-18 years - 1,300 mg
Women 19 years of age to menopause - 1,000 mg
These men-break-1,300 mg
Men up to 65 years - 1,000 mg
Men over 65 years -1.300 mg
Pregnant women (last trimester) - 1,200 mg
Breastfeeding Women - 1000 mg
What can be covered?
Not only milk is high in calcium
Oilseeds (hazelnuts, diuts, mangoes) contain significant amounts of calcium, but they also contain a lot of phosphorus, which has to be taken into account in relation to its calcium intake. The ideal ratio of calcium to phosphorus is 1-1.5: 1. Meat usually contains little calcium, except whole canned fish (anchovies, sprats), because these fish also have a high calcium content in the backbone.
Calcium intake should not be overwhelmed: over 2,000 mg daily may lead to hypercalcaemia.
Caution, consumers of calcium!The pickled, salami, canned foods contain a lot of phosphorus (phosphate). These diets reduce the absorption of calcium to a large extent.
Significant amounts of phosphoric acid are present in carbonic acid compounds. Thus, they inhibit the absorption of calcium and are able to bind calcium in the body. In other words, be careful: any well-balanced, wholesome, well-composed combination of good effect is able to reverse the effect of a lowered amount of soda ash, since it is neutral.
The caffeine content of the coffee is also a significant calcium consumer. Increasing your calcium intake also requires smoking, high levels of alcohol consumption, and stressful lifestyles, as these conditions all diminish your calcium intake.
Forrбs: Dr. Bnru Gyцrgy, dr. Lindner Károly: Nutrition Table