Without which calcium is not absorbed in the body. How is calcium better absorbed in the body?
Features of calcium absorptionIt is not enough just to use calcium, the main thing is to absorb it! Calcium is a hard-to-digest substance. Calcium is found in foodstuffs mainly in the form of sparingly soluble salts (phosphates, carbonates, oxalates, etc.). For example, only 13.4% of the calcium found in carrots is absorbed by the body. You need to eat 700 g of carrots to get 1/4 of the daily calcium intake. Its digestibility largely depends on the accompanying substances in the composition of food.
The solubility of calcium salts increases in the acidic environment of the stomach, but the dissolved ions are rebound and precipitated to some extent in the jejunum and ileum, where the pH is closer to neutral. Did you know that a person at the age of 60 can only produce 25% of the amount of stomach acid that they produced at the age of 20? Therefore, the need for calcium only increases with age. In the gastrointestinal tract, food components (glucose, fatty acids, phosphorus and oxalates) bind to calcium, forming complexes. In general, absorption of calcium supplements (especially less soluble ones) is improved when taken with food. This may be because food stimulates gastric secretions and motility, and dietary sources of calcium become more particulate and soluble.
Dietary fiber reduces the absorption of calcium. Several constituents of dietary fiber bind calcium. Hemicellulose inhibits calcium absorption.
Phytic acid (a component of plants) binds calcium into an insoluble form. Phytic acid is especially rich in cereals - rye, wheat, oats, however, during the fermentation of the dough under the action of the phytase contained in yeast, phytic acid is split.
Dark green, leafy vegetables are often relatively high in calcium. But calcium absorption is often hindered by oxalic acid. Combining with oxalic acid, calcium gives water-insoluble compounds that are components of kidney stones. These are sorrel, rhubarb, spinach, beets. Foods low in oxalic acid (white cabbage, broccoli, turnips) are good sources of calcium. The absorption of calcium from cabbage is as high as from milk.
Insufficient amount of protein in the diet impairs the absorption of calcium. The stimulating effect of proteins is probably due to the fact that the amino acids released during their hydrolysis form well-soluble complexes with calcium. A diet rich in protein may induce calciuria. Calciuria causes a negative calcium balance, but it does not lead to a compensatory increase in the efficiency of calcium absorption in the intestine. The same person has large daily fluctuations in urinary calcium levels due to the calciuretic effect of foods. Digested carbohydrates and protein have a calciuretic effect that is linearly related to intake of these substances, but relatively independent of calcium intake. For every additional 50 g of dietary protein, 60 mg of calcium is lost in the urine. A high level of phosphorus in some proteins reduces, but does not eliminate, its calciuretic effect. The calciuretic effect of protein leads to a decrease in renal reabsorption of calcium, which is not compensated by an increase in its absorption in the intestine. Therefore, a protein-rich diet in adults results in a negative calcium balance.
Calcium is absorbed from the intestines in the form of complexes with fatty and bile acids. The optimal ratio is 10-15 mg of calcium per 1 g of fat. Calcium absorption is facilitated by a sufficient content of unsaturated fatty acids. Insufficient and excessive amounts of fats, especially those rich in saturated fatty acids (cooking fats, lamb, beef lard, etc.), impair calcium absorption. With insufficient intake of fat, too few calcium salts of fatty acids are formed, giving soluble complex compounds with bile acids. With excessively fatty foods, there are not enough bile acids to transfer all the calcium salts of fatty acids into a soluble state, and a significant part of Ca is excreted in the feces. The excretion of Ca also depends on the nature of the diet. A diet with a predominance of food products with an acid reaction of the environment (meat, cereals, bread) leads to the excretion of Ca in the urine. With the predominance of alkaline products (fruits, vegetables, dairy products) in the diet, Ca is excreted mainly with feces.
An important factor influencing Ca absorption is the amount of phosphorus and magnesium in the diet.
The most favorable ratio of calcium to magnesium in the diet is 2:1. Close to this ratio is found in the following products - sardines, Atlantic herring, eggplant, cucumbers, lettuce, garlic, beans, pears, apples, grapes, raspberries, porcini mushrooms. If there is little magnesium, the formation of stones, calcification of blood vessels, calcium is deposited in atherosclerotic plaques. Magnesium is essential for Ca absorption in the kidneys and urinary tract. Magnesium deficiency stimulates PTH, leading to increased bone resorption and increased renal Ca excretion. Magnesium competes with Ca for bile acids, so an excess of magnesium negatively affects Ca absorption. In addition, magnesium is part of the enzymes necessary for the metabolism in cartilage and bone tissue.
The best ratio of calcium to phosphorus in adults is 2:1.2-1.8. A ratio close to this is characteristic of cottage cheese, cucumbers, garlic, and grapes. If Ca is supplied more than phosphorus, then the bone tissue does not form normally, problems arise in the calcification of blood vessels, the formation of stones in the kidneys, gallbladder. And if, on the contrary, more than necessary phosphorus is supplied, Ca is washed out of the bones and its absorption decreases.
The absorption of calcium is also affected by potassium, the excess of which impairs its absorption, because. Potassium, like magnesium, competes with Ca for bile acids.
Difficult calcium absorption: chocolate, excessive consumption of sugar, excess coarse fiber foods. Tea is not compatible with any trace element.
Coca-Cola, Pepsi-Cola, Fanta and other similar drinks contain acid sodium phosphate (Ca antagonist, prevents it from being absorbed), their pH = 2.2-2.5, to neutralize them, the body uses Ca, which is washed out of bone tissue .
Caffeine also increases urinary calcium loss. Abuse of coffee and alcohol can be the causes of calcium deficiency, as part of it is excreted in the urine.
Lactose increases calcium absorption. Lactose, undergoing fermentation, maintains low pH values in the intestine, which prevents the formation of insoluble phosphorus-calcium salts.
Along with vitamins A, C, D, E, K, the following elements can increase the level of calcium in the body: Fe, Mg, Mn, Cu, P, Si, as well as protein, gastric juice (HCl), pancreatic enzymes and Lactobacillus acidophilus .
Silicon cross-links bone tissue collagen. Zinc and chromium play an important role in the energy supply of bones, which is necessary for bone tissue growth. Boron affects the synthesis of estradiol, selenium with iodine - on the synthesis of thyroid hormones. Vitamin E affects the condition of membranes, including bone tissue.
A serious enemy of Ca and P is aluminum. Aluminum ions are able to replace Ca ions and thereby cause serious changes in Ca metabolism. A person gets too much of this metal by using aluminum cookware, drinking juice from aluminum-coated bags or canned beer.
In the diet of a modern person, there is a significant deficiency of calcium, especially for urban residents, in the diet which is dominated by refined foods, semi-finished products, etc. suffice it to say that the main source of calcium - dairy products that get on the table of a city dweller is significantly depleted in calcium: 1 liter of fresh natural milk (from a cow) contains 1400 ml of calcium, and pasteurized, and even more so, sterilized, from which cottage cheese is made at dairies and cheese, only 140 mg. The modern city dweller receives, in a good case, only a third of the daily requirement of calcium.
It is recommended to take any Ca products at night, due to the circadian rhythm of bone resorption. Resorption is suppressed only by the evening intake of Ca, while the morning intake does not give a significant effect.
Many people, especially the elderly, eat cottage cheese, cheese for breakfast, believing that this is the best way to enrich their body with Ca and P. Resorption of Ca and P by bone tissue is carried out in the evening and at night. So, if you ate fish or cheese for breakfast, then you should not count on their beneficial effects. Ca and P either do not get into the blood from the intestines at all, or, due to their lack of demand, the bone tissue will settle in the kidneys in the form of oxalate stones. The point is also that in the morning corticosteroid hormones are produced and delivered to the blood, which block the absorption of Ca and P from the intestines into the blood. Therefore, products containing Ca and P are best taken in 2/2 days, for dinner.
It must be remembered that calcium is lost during heat treatment (for example, when cooking vegetables - 25%). Losses will be negligible if the water in which the vegetables were boiled is used (for example, broth or gravy).
The lower the fat content of dairy products, the higher the Ca content.
Headings: | |
Osteoporosis
Chronic problems of Lewis (constitutional, acquired or hereditary). Deep phases of degeneration of the genitourinary sphere. Compensatory course:
In the morning: Arnika-12, Glonoin-12, Veratrum album-12.
In the afternoon: Phosphorus-12, Calcarea Fluorica-12, Barita Carbonica-12.
In the evening: 1). Hina-12, Lycopodium-12; 2). Lachesis-12, Mercury biyod-12.
The course is designed for three months.
Calcium metabolism is mainly based on the functions of the bladder, without the correction of which (removal of dysfunction) it is useless to try to fix it.
By the way, at the beginning of the last century, medicine realized that calcium is an important element in the body - this is bones, and metabolism, and the potassium-sodium pump (and this is water exchange in all phases - cells, lymph, tissues). Therefore, most diseases, and severe systemic ones, are either significantly alleviated or completely cured when the calcium balance is restored, therefore the slogan “all diseases are from a lack of calcium” was quickly voiced and applied. At the same time, the general calcification of the population (in Europe) was on a large scale, so much so that it reached the intake of 100-200 g of calcium per day - firstly, calcium is just chalk, the composition, let’s say, is inexpensive, and secondly, the idea “the faster – so much the better”, plus the citizens’ own initiative. I must say that the deterioration of health went very quickly, up to deaths (by the way, by default it was assumed that chalk is a neutral substance, let's say, it is not a poison), after which the whole company was curtailed (all this happened for a maximum of six months). And here's the problem. Let's imagine that our body is tuned to receive all the necessary elements from food products, i.e. we have a kind of “factory” in our body, which is obliged to absorb and process calcium. Lack of calcium - it is clear that the factory is not working well. Accordingly, with a sharp increase in load (loading of equipment), the effect was completely opposite - the equipment was worn out, and instead of increasing the rate, it simply failed. So, before increasing the load, it was first necessary to repair the “factory”, or normalize calcium metabolism - to activate the processes for its absorption. Therefore, it is impossible to increase the dose of calcium without stimulating the metabolism - the effect is strictly negative.
The exchange of calcium, especially fluoride, is stimulated by a simple preparation Calcarea fluorica (in general, calcium fluoride). About the last one. Since, again, calcium is an important element, after the crisis with the intake of chalk (for several years) another boom began - one of the German pharmaceutical companies began to produce and recommend to the population for use the same homeopathic calcium, only not fluoric, but carbonic . Since, as you and I know, this drug normalizes calcium metabolism in the body - the first effect was very successful - it was here that a large-scale improvement in well-being and healing of citizens began - the effect is clear to us. About a year later, the reverse process suddenly began - aggravations and deterioration began, after which one citizen from Holland even sued the company. At the same time, the German company was an honest manufacturer and did not refuse its claims - they themselves did not understand what was the reason that the drug had ceased to act in the right way. But it turned out that after the first year of selling the drug, which at the beginning was made according to the classical homeopathic scheme (for which a chalk particle was taken from the middle layer of chalk deposits and dynamized), they decided to improve the composition. The German mind suggested one simple idea - it is clear that they did not take pure calcium from the earth - there was a lot of pollution and related elements. Then they decided to improve the preparation and began to make homeopathy from chemically obtained calcium, assuming that pure calcium is much better than natural. But the result was exactly the opposite. Since then, all homeopathy has been prepared only from ecological components (no chemistry), and this preparation in German pharmacology began to be referred to as Calcarea Austermani - a homeopathic preparation obtained from natural calcium (marine sediments).
Therefore, to normalize the exchange, we need the following course:
First dose: Hina-12, Kantaris-12, Calcarea fluorica-12 - 2 peas each.
The second reception: Hina-12, Kantaris-12, Calcarea carbonica-12 - 2 peas each.
The third dose: Hina-12, Kantaris-12, Calcarea phosphorica-12 - 2 peas each.
The time of taking the drugs is from 21.00 to 23.00, it should be taken alternately, starting with the drugs of the first group, the next day - the drugs of the second group, and then the third, then again the first - and so on.
Have you been to the dentist for a long time? - Rarely does anyone do without this specialist. As a rule, a lack of calcium is to blame. But why is this happening? In this article, you will learn what the deficiency of this important element is connected with, how to detect a "lack" in time, why calcium is not absorbed, what folk methods will help to fill its daily intake. We will also discuss what serious diseases can develop in the event of such a deficiency.
Calcium deficiency is a fairly common problem, which is at risk not only for pregnant women and nursing mothers, but also for children. To prevent consequences, pay special attention to proper nutrition, control the diet, especially in a child.
Daily calcium intake for children and adults:
- in infants, up to 6 months - 400 mg;
- from 6 months to 3 years - 600 mg;
- from 3 to 10 years - the norm increases by 20 mg. It turns out 800 mg;
- from 11 to 16 years old - 1200 mg;
- for adults - the norm is 1200 mg.
Why calcium is not absorbed
Many complain, they say: “Why am I on a sour-milk diet, but calcium is still not enough?”. Everything is easily explained.
- disadvantage - it turns out that in order for calcium to be absorbed, you need to drink vitamin D, especially in the autumn-winter period, when there is not enough solar activity;
- abuse of sugary carbonated drinks - you knew that Sprite, Cola and similar drinks wash out calcium, because they contain an excess of phosphorus, and, of course, it is better not to drink;
- in order for calcium to be retained in the bones, minerals such as magnesium, zinc, boron, copper and manganese are needed;
- strict diets with no dairy products will never replenish calcium levels;
- smoking and excessive alcohol consumption;
- coffee abuse;
- recent stomach surgery
- violations in the work of the parathyroid gland;
Why calcium deficiency is dangerous for children
If the child does not receive enough of this mineral, he will stop growing, teeth will not form well, and changes will occur in the lens of the eye. Nervous disorders, excitability will appear, the blood will clot poorly. As a result, the child grows weak and frail.
But what is needed for calcium to be absorbed, Dr. Komarovsky will tell.
The good news is that it is relatively easy for children to make up for such a deficit. Babies - from mother's milk, and older children - from animal milk and products from it.
How to detect calcium deficiency in time
Look out for the following symptoms:
- dry and brittle nails and hair;
- increased excitability of the nervous system;
- frequent caries;
- fragile and brittle bones (osteoporosis);
- bad blood clotting;
- frequent complaints of pain in the lumbar region;
- another sign of a lack of this mineral is when you often suffer from infectious diseases;
- when there are disturbances in the work of the cardiovascular system.
What diseases are caused by calcium deficiency?
The lack of this element can be associated with a large list of diseases and pathological conditions:
- infectious diseases;
- heart failure;
- dysbacteriosis;
- recent operations;
- stress;
- neuropathy.
To do this, you will have, first of all, to radically revise your diet and adhere to the following recommendations:
- drink milk with a little fat;
- prepare daily low-fat smoothies from fruits and milk;
- season salads and dressings with natural yogurt;
- forget about useless mayonnaise and confectionery cream;
- For breakfast, eat a variety of cereals and cereals.
Folk ways to restore calcium deficiency
You can make up for the lack of calcium by folk methods:
- The easiest and most effective way is to increase your intake of dairy products. This is especially useful for young children for the formation of the bone skeleton, the growth of teeth. . Eat 100 g of cottage cheese with sour cream daily and drink a glass of milk or yogurt. For proper absorption of calcium, do not forget to take vitamin D.
- Diversify your menu with fish products, meat.
- Do not immediately resort to treatment with pills when you can do without them. They can be replaced with egg shells and lemon juice.
Effective Lemon Recipe
Cooking process:
- It is necessary to wash the shell well. Then put it in a frying pan and dry it over low heat. You can also use the oven or microwave to dry.
- When the shell is dry, you will need to grind it to a powder state and extinguish the contents with lemon juice. For one egg, 2 tsp is enough. lemon juice.
The resulting mixture is consumed twice a day during meals. For prevention, such a course is no more than 2 months. If your blood tests show an acute calcium deficiency, you will need to extend the course for 3 months.
Such a recipe actually helps to make up for calcium deficiency, since the eggshell contains more than 25 micro and microelements, zinc, silicon, fluorine, iron, selenium, manganese. Such a powder can be drunk not only by adults, but also by children. It does not harm the body, eliminates diathesis.
How else can you use an egg shell
For the recipe you will need:
- 20 chicken eggs;
- three-liter jar;
- 20 lemons;
- gauze.
Cooking process:
- Wash eggs in water with laundry soap. Rinse with clean water and put in a jar.
- Pour the contents with lemon juice so that the shell is completely covered. After that, you will need to wrap the neck of the jar with gauze and leave it in a dark and cool place for 20 days.
- After 20 days, add good cognac to the resulting liquid. Mix everything well and send it to storage in the refrigerator.
You need to take such a remedy for 1 dessert spoon three times a day after meals. Duration of the course - until the lemon-egg mixture is over.
By taking into account the above information, you can radically change your lifestyle, preventing the dangerous consequences of calcium deficiency. To do this, you need to review your diet and exercise regularly. Good luck!
Not only the beauty of hair, the health of bones and teeth, but also the general well-being of a person depends on calcium. Calcium metabolism is a complex process that depends on many factors. Lack or excess of calcium - equally negatively affects human health. In this article, we will consider which calcium is better absorbed in the body.
It is important that the intake and content of calcium in the body be maintained at a constant level, since it takes part in almost all life-supporting processes inside the human body. In particular, calcium is involved in:
- contraction of skeletal muscle tissue and smooth muscle tissue;
- the formation of teeth, bone tissue and hair in combination with phosphorus;
- stable functioning of the cardiovascular system with the participation of potassium, magnesium and sodium;
- blood clotting, thereby enhancing the effect of vitamin K;
- normalization of the activity of the endocrine glands and the secretion of hormones;
- transportation of nutrients and waste materials through cell membranes;
- work of the nervous system;
- sleep normalization.
Calcium is of two types - organic and inorganic. Our body absorbs only organic calcium, which is found in large quantities in fresh vegetables, herbs and fruits. The inorganic form of calcium is a terrible enemy for the human body, since it is not able to dissolve.
Absorption of calcium by the body
Calcium is one of the elements that are difficult for the body to absorb. For this reason, it is very difficult to provide the body with enough calcium. For example, healthy foods such as spinach, sorrel and cereals contain specific substances that interfere with the absorption of calcium. For complete absorption of calcium in the body, it must first be processed by stomach acid and then by bile. Thus, calcium salts are converted into digestible substances.
In addition, an excess of phosphorus and magnesium can interfere with the processing of calcium. All due to the fact that phosphorus enters into a chemical reaction with calcium and forms a salt. Such a salt does not dissolve even in acid.
Calcium is easily absorbed from dairy products due to the lactose contained in them - milk sugar. It, getting into the intestines, turns into lactic acid and completely dissolves calcium. Any amino acids, together with calcium, form well-soluble substances.
Fats also contribute to the good absorption of calcium. But they must be in a certain amount. The ratio of fat to calcium should be 100:1!
An interesting fact is that pregnant women absorb calcium much better than girls who are not preparing to become a mother.
Causes of Poor Calcium Absorption
Why is calcium not absorbed? This process depends on many factors. Causes of poor calcium absorption include:
- Heat treatment of products. In this case, calcium from an organic form passes into an inorganic one, and in this form it is almost not absorbed.
- Absence in the diet some minerals, vitamins and nutrients, and in a balanced form. Amino acids, vitamins A, C, E, D, trace elements zinc, phosphorus, magnesium, selenium and copper - contribute to better absorption of calcium.
- Dehydration. Calcium intake must be accompanied by plenty of fluids (2 liters of water per day). With a decrease in the acidity of gastric juice, it is better to drink calcium pharmaceuticals with lemon water - this way calcium is absorbed faster.
- Some diseases(diabetes mellitus, renal failure, endocrine diseases, gastrointestinal diseases, vitamin D deficiency).
What to do to improve calcium absorption
For better absorption of calcium, a number of conditions must be observed. These include:
1. Revision of the diet. It is necessary to compensate for the lack of vitamin D (eating sardines, salmon, eggs and liver). It is impossible to provide the vitamin norm with one diet, therefore it is recommended to walk under the sun as often as possible.
Also, calcium is interconnected with the content of magnesium and phosphorus. Foods rich in trace elements include: fresh herbs, cottage cheese, cocoa, legumes, sesame seeds, poppy seeds, whole grain bread.
2. Control the amount of foods that remove calcium. You should limit the use of coffee, salt, carbonated drinks, beets, spinach.
3. Regulation of gastric acidity. The work of the intestinal epithelium should be normalized, since calcium absorption occurs in the small intestine.
4. Balanced hormone levels(estrogen, growth hormone, parathyroid hormone).
5. Leading an active lifestyle. Calcium is absorbed worse if a person moves little. It is enough to engage in light running, fast walking or strength exercises. However, remember that calcium is excreted through sweat, so after a workout you need to drink a glass of kefir.
6. Avoidance of stressful situations. Sedatives will help to cope with negative and violent emotions.
7. Taking calcium supplements. The required level of the element is easier to maintain with the help of special tools. Many are interested in the question, how to take calcium? Those over 25 should take 800 mg of calcium each day, and those over 50 should take 1400 mg. It is best to take dietary supplements with calcium (chelated form). The drug should be taken after meals.
What pharmacy calcium is best absorbed in the body? In order not to get confused in a huge assortment, you should contact a specialist. Scientists have proven that calcium lactate and gluconate are the worst absorbed. Calcium carbonates and citrates should be chosen. Of these forms, the element is best absorbed. Remember that calcium should be taken along with vitamin D.
Calcium absorption during pregnancy and lactation
Calcium is the main "building" material for the unborn child. It is involved in the formation of not only bones and teeth, but also skin, eyes, nerve tissues, internal organs of the baby, etc., so it is not surprising that it is so necessary for expectant mothers.
Pregnant women should consume approximately 1500 mg of calcium per day. In the third trimester, this need increases due to the development of the fetus. If at the beginning he needed 2-3 mg of calcium per day, then before birth he needs 250-300 mg.
In order for calcium to be better absorbed during pregnancy and lactation, it is necessary:
- Take calcium supplements(citrate, carbonate, calcium bicarbonate) or vitamin-mineral complexes. All drugs must be prescribed by a doctor.
- Add more dairy to your menu(curdled milk, kefir, milk, hard cheese, cottage cheese).
- Diversify the diet sea fish, nuts, broccoli, dried fruits, fresh vegetables and fruits.
The absorption of calcium by the child's body
Given all of the above, the children's body especially needs calcium. Parents should provide their child with proper nutrition, if necessary, supplement it with vitamin complexes and calcium preparations for children. All drugs must be prescribed by a pediatrician!
The norms of calcium intake per day for children are as follows:
- 0-3 years - 600 mg;
- 4-10 years - 800 mg;
- 10-13 years - 1000 mg;
- 13-16 years - 1200 mg;
- 16-18 years - 1000 mg.
Precautionary measures
Excess calcium is as dangerous as its deficiency. Hypercalcemia can occur as a result of uncontrolled intake of calcium supplements or with too frequent use of dairy products.
Symptoms of excess calcium include:
- vomiting and nausea;
- constant thirst;
- weakness;
- lack of appetite;
- frequent urination.
Hypercalcemia is primarily harmful to pregnant women. It reduces the pain threshold and elasticity of the birth canal, leads to the appearance of placental calcification. Also, increased calcium intake can cause the formation of kidney stones. In addition, it interferes with the normal absorption of iron, zinc and magnesium, which leads to the development of cardiovascular diseases.
You can talk for a long time about the benefits of calcium, because it is vital for humans. However, we must not forget that the deficiency and excess of the element are equally harmful. If you do not have a lack of calcium, then you should not take special drugs. It must be remembered that the body absorbs only organic calcium, and calcium carbonates and citrates from preparations.
Most diseases arise due to an imbalance in the acid-base balance in our body. Acidification is dangerous because an acidic environment is the most favorable for the development of cardiovascular, immune, gastrointestinal diseases. An excess of acid leads to the formation of kidney stones, the deposition of salts in the joints, slagging of the blood and blood vessels. The body acidifies quickly and almost daily. From what? From the fact that we eat much more protein foods than we need, neglecting the plant. Sausage, meat, delicacies, smoked meats - all these are acid-forming foods. But there is calcium, the only element in nature that alkalizes the body, that is, it neutralizes acids. Without an acidic environment, there is no soil for the development of diseases.
About half of calcium is in our body in a poorly soluble form, in combination with protein structures. The rest, on the contrary, is soluble well, and easily passes even through cell membranes. A third of the microelement has an ionized form in the blood, which allows it to play key roles in the regulation of physiological processes. From this it follows that a lack of calcium leads to various diseases.
The main functions of calcium include homeostasis - maintaining the constancy of the internal state in the body. For example, in patients with cancer in the last stages, there is a clear deficiency of calcium. After prescribing his preparations to such patients, alkalization of the liquid medium of the body occurred and, accordingly, their well-being improved. From this it was concluded that Ca inhibits the development of malignant neoplasms.
The reasons lack (deficiency) of calcium in the body:
Low levels of calcium in food and water;
Inadequate nature of the diet, starvation;
· Intestinal calcium absorption disorders: food allergies, candidiasis, dysbacteriosis, etc.;
Excess in the body of iron, sodium, potassium, phosphorus, magnesium, cobalt, lead, zinc;
Deficiency of calciferols (vitamin D);
Diseases of the thyroid gland;
Violations of the functioning of the parathyroid glands;
Increased calcium consumption during pregnancy and lactation, during growth, in the postmenopausal period;
Increased consumption of calcium in stressful situations, as a result of smoking, as well as excessive consumption of caffeinated products;
Intensive excretion of calcium from the body as a result of prolonged use of laxatives and diuretics;
· Diseases of the kidneys;
· Chronic pancreatitis;
Prolonged immobilization of patients (being at rest).
So why is organic calcium poorly absorbed?
And the secret is quite simple. Archaeologists have long noted that in the found skeletons of the Cro-Magnens there are neither salt deposits nor sponginess (that is, osteoporosis), which are well known to us. It was assumed that people of the Stone Age simply did not live to the age when there is an active destruction of bone tissue. It turns out that this is not so. This has been proven by naturopaths. And it has been proven experimentally. Adherents of a raw food diet, it turns out, do not know what a disease of bone tissue is - they do not suffer from arthrosis, radiculitis and
osteoporosis.
And only because they prefer not to cook vegetables and fruits. The fact is that during heat treatment, organic calcium instantly passes into an inorganic state and is practically not absorbed by the body. And Cro-Magnons received organic calcium in full from roots, herbs, fruits, seeds.
The same can be said about products. For example, milk. There is enough calcium in it, and if you drink it raw (as is usually done in the village, and even more so paired), then calcium is replenished well. We, city dwellers, get milk already processed -
pasteurized, and therefore, calcium is already there in inorganic form. The same with kefirs, yogurts and other dairy products. The absorption of calcium from them is minimal. And in children's milk mixtures the same thing - inorganic calcium. Which is incredibly difficult to digest. And mother's breast milk is a storehouse of calcium, especially if the mother does not neglect a plant-based diet and cheerfully chews fresh cabbage, carrots, figs, etc. By the way, it is breast-fed children who are the least susceptible to rickets - they are all right with calcium. And their teeth grow earlier than their artificial peers.
Calcium is readily absorbed by the body only from foods that are not subjected to heat treatment.
The second reason for the minimal absorption of calcium by the body is the imbalance of mineral metabolism. That is, it will be readily absorbed by the body, if the simplest rules of keeping in
body and other elements, namely phosphorus, magnesium, strontium, iodine.
Calcium is an extremely important and very capricious element. Along with phosphorus, it forms the basis of bone tissue, normalizes the exchange of water in the human body. The function of phosphorus in the body: it, like calcium, gives strength to bones and teeth, which contain 85 percent of the phosphorus in the body. The remaining phosphorus takes part in a huge variety of
chemical reactions occurring in the body, the most important of which are energy production, metabolism of proteins, carbohydrates and fats, protein synthesis. It is simply unnecessary to talk about the lack of phosphorus in the body - in the modern diet of the average Russian, the content of phosphorus is 7-10 times more than the body requires. In itself, this is not terrible, but the only side effect may be a low calcium content, which occurs due to the high phosphorus content. The body itself regulates the balance between calcium and phosphorus. Once the diet begins to contain too much phosphorus, it begins to cause calcium to leak out of the bones and weaken them. Osteoporosis should be treated not only with the intake of calcium in the body, but also with a decrease in phosphorus in the diet.
Strontium is always found together with calcium. Strontium atoms are always present in the crystal lattice of calcium minerals. Same
the same thing in the body: both of these elements take part in the construction
skeleton. But strontium is more mobile and does not stay in the bone tissue for a long time. The consequence of this is the friability of the bones and their deformation. Symptoms of the disease resemble ordinary rickets, but it is not cured by taking vitamin D.
Most magnesium is found in bone and muscle tissues.
It is necessary to take into account the ratio of magnesium in the body with calcium as 0.5:1. That is, an excess of magnesium can provoke a lack of calcium, calcium will seek to fill in the gaps and begin to leave the bone tissue.
With an excess of magnesium, the absorption of calcium deteriorates, since magnesium is its antagonist.
calcium and iodine. And here these elements act as associates. Iodine helps calcium.
"settle down" in the body. For a long time, no one directly connected them - these are the developments of literally recent years, when iodine began to be given much more importance than before.
The following facts made me think - why in a subtropical climate (for example, in the Crimea and Bulgaria) children are not prone to rickets, and adults rarely suffer from periodontal disease and osteoporosis, and in Africa, for example, this is a real scourge. What is the reason? It turned out that not only in the sun's rays, that is, direct treatment with ultraviolet radiation and the production of vitamin D, but also in the "drinking" of the seaside atmosphere with iodine.
The third reason for the non-absorption of calcium by the body
Lack of vitamin D, the vitamin that is produced
by the body itself under the influence of ultraviolet radiation, that is, sunlight.
Scientists say that 10 minutes of bright spring sun a day is enough to replenish the daily norm. But in our swamp climate, these are probably too optimistic statements. Therefore, children under one year old, as well as all the elderly, are prescribed vitamin D. And in vain. Synthetic vitamin D, perhaps, solves the problem, but at a very high cost of the body's internal reserves. And it is not known whether this is good or not. In any case, if there is a need to take vitamin D, then it is better to take it in its natural, that is, bound form - namely, in fish oil. By taking fish oil, you can kill two birds with one stone - and replenish your vitamin D reserves, and at the same time feed on iodine. After all, iodine accumulates in the fish fatty layer.
Fish oil is almost completely absorbed by the body - 95 percent.
What is it - vitamin D? Vitamin D is a steroid compound and is known as vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol), which are very similar in structure, physicochemical properties and effects on the human body. Dietary vitamin D is converted in the liver and kidneys, resulting in the formation of 1,25-dihydroxy-vitamin D, which has a hormone-like effect. This compound affects the genetic apparatus of intestinal cells, thereby increasing the synthesis of a protein that specifically binds calcium and ensures its transport in the body. With a lack of vitamin D, the absorption and metabolism of calcium is disturbed, its concentration in the blood decreases, which causes a reaction of the parathyroid glands and an increase in the secretion of parathyroid hormone, which regulates the metabolism of calcium and phosphorus. Excessive secretion of parathyroid hormone leads to the mobilization of calcium from bone tissue, suppression of phosphate reabsorption in the renal tubules, and therefore the content of inorganic phosphates in the blood falls. At the same time, the activity of alkaline phosphatase sharply increases. Violations of phosphate-calcium metabolism lead to the development of acidosis, which is accompanied by impaired excitability of the nervous system.
Do not forget that vitamin D prescribed for rickets is a synthetic vitamin, that is, an artificially created drug. Natural vitamin D is produced by the body itself under the influence of ultraviolet rays. If the body cannot cope with this, then the introduction of artificial vitamin D will only complicate the functions of the body. The natural vitamin is found in a product that is far from distinguished by a pleasant taste - fish oil.
The concept of "deficiency" in relation to calcium, at first glance, sounds unusual. It is not as rare a mineral (as, for example, iodine), and is found in large quantities in a wide variety of foods. However, the lack of Ca in the body can occur due to its low absorption - only from 25 to 30%. In order for this indicator not to decrease and even increase, one thing is necessary: calcium should not enter the body in “proud solitude”, but simultaneously with other useful nutrients. Microelements such as magnesium, phosphorus and even strontium are responsible for its absorption. We do not discount the role of vitamin D (cholecalciferol), which comes with food and is produced under the influence of sunlight. Therefore, during the cold season, people often have problems with their teeth: little sun - lack of vitamin D - calcium deficiency. Not to mention the fact that a formidable disease can occur - rickets.
How to solve the problem with the lack of this trace element? Only in a complex way: by consuming a sufficient amount of products containing it, regularly exercising and walking in the fresh air, giving up bad habits (smoking, alcohol and coffee abuse). Dairy products will help to cope with the lack of calcium. 150 ml of milk contains about 300 mg of Ca, the same amount in 100 g of cottage cheese. A lot of it in hard cheeses: just 30 g will give you 250 mg of calcium. Pay special attention to milk, kefir, yogurt and cottage cheese with low fat content. They are recognized by experts as the best of its sources.
However, not all people love dairy products enough to drink a glass of milk every morning or eat a serving of cottage cheese. For some, both adults and children, dairy products are completely contraindicated, since they suffer from lactase deficiency. This definition refers to the lack or absence of the enzyme lactase, which is responsible for the breakdown of milk sugar - lactose. One thing saves: there are other foods that supply calcium to our body. Calcium is found in large quantities in many foods and enters the body with food every day.
The record holders for its content are (mg per 100 g of product): Parmesan cheese - 1300, hard cheeses - 1000, sesame - 780, Atlantic sardines (canned food) - 380, basil - 370. A lot of it also contains: almonds - 250, parsley - 245, soybeans and milk chocolate - 240, hazel - 225, beans - 194, watercress - 180, ice cream - 140, pistachios - 130, dill - 126, crabs - 100. It remains to add the usual cabbage, broccoli, salmon. But do not overdo it with spinach and sorrel - they help to remove Ca from the body.
It must be remembered that the heat treatment of products leads to the transition of organic calcium to an inorganic state. Since the microelement is practically not absorbed in this form, it is better to use them in their “original” form if possible.
See Appendix No. 5
Predominantly insoluble calcium salts in the stomach are partially dissolved by gastric juice, then exposed to the action of bile acids, converting it into an assimilated form. The body of an adult absorbs less than half of the total amount of dietary calcium.
The way calcium is excreted depends on the nature of the diet: in the case of a predominance of acidic products in the diet (meat, bread, cereal dishes), the excretion of calcium in the urine increases, and alkaline products (dairy products, fruits, vegetables) - with feces.
See Appendix No. 6
Calcium is lost during heat treatment (for example, when cooking vegetables - 25%). Losses will be negligible if the water in which the vegetables were boiled is used (for example, broth or gravy).
A person cannot live without calcium. Calcium is necessary for almost every cell in the body and ensures its normal functioning. Thus, it is very important to ensure the intake of calcium in the body along with food.
The effect of calcium on the human body is still being studied by scientists. For more than 10 years, Hungarian scientists led by Professor Krompecher have been studying the effect of various forms of calcium on the human body. Egg shells are recognized as an ideal source of calcium. In addition to calcium, the shell contains 27 important trace elements: copper, fluorine, manganese, selenium, zinc, silicon. The study of the properties of calcium by scientists from different countries led to the following conclusions: vitamin C is a conductor of calcium in the body. And vitamin D speeds up the process of its complete assimilation. Daily intake of calcium is the prevention of the disease.
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They say that taking calcium in the form of ready-made pharmacological preparations is practically useless - the body still does not derive any benefit from it. At the same time, the deficiency of this macronutrient poses a serious threat to health - if calcium intake from the outside is limited, then bones, teeth, nails and hair will become consumables. You can adjust the diet in the right direction, but for starters, it’s better to find out how calcium is absorbed and “what it is eaten with”.
Symptoms of a lack of calcium in the body traditionally include insomnia, high blood pressure, and muscle pain. Frequent rashes may appear on the skin, accompanied by itching, and bruises appear at the slightest touch. To complement the overall picture is the brittleness and separation of nails, as well as the depressing appearance of hair that becomes dry, dull and prone to falling out. But the bones are the most vulnerable to calcium deficiency - their increased fragility turns into almost chronic fractures.
In order to get the necessary, it was always recommended to eat as much milk and dairy products as possible, as well as vegetables, fruits and herbs. But in recent years, this approach has also come to be perceived as rather controversial. At the very least, milk and cottage cheese as valuable sources of easily digestible calcium are already being questioned.
How is calcium absorbed in the cells of the body?
The absorption of calcium in the body occurs at the level of the small and large intestines. This process will occur without any problems if nothing prevents the cells of the intestinal epithelium from doing their “work”. Aspirin and oxalic acid can prevent them. The latter, when combined with calcium ions, forms compounds that are insoluble in water and accumulate in the form.
The whole "secret" of calcium is that our body absorbs it better in ionic form, and most foods contain molecular calcium. Therefore, even the intensive use of milk, cottage cheese and cheeses does not help to cope with its deficiency. One of the curious alternatives to traditional calcium complexes is, and judging by the reviews, this simple folk remedy shows good results. Lemons contain vitamin C, in the presence of which calcium is absorbed more fully.
But the combination of calcium with vitamin C alone is not enough: their union will be incomplete without vitamin D and an acidic environment that facilitates the integration of the "bone-tooth" macronutrient into the body. The most acute need for vitamin D usually occurs in young children - it can even end in the development of rickets. In adults, the necessary supply of this vitamin must be contained in the cells. But those who live in environmentally unfriendly areas, drink a lot of coffee and rarely walk in the sun, can get a vitamin D deficiency at any age.
It is believed that an adult can easily get a daily dose of calcium with a glass of fresh yogurt, and you can first eat an apple, orange or kiwi. If you follow the basic precepts of proper nutrition, then calcium will be absorbed easily and correctly. Still, the body is a smart system, and it is able to distribute and redistribute its resources by itself. Just don't bother her.