While everyone seems to know that it is necessary, very few people consume minimal amounts of calcium, hence, bone diseases are so common.
Statistics show that in Argentina between 40 and 50 per cent of teenagers of both sexes, and between 30 and 40 percent of those over 25 years consume less than 50 percent of the recommended calcium dose for age.
This calcium deficiency and its persistence throughout life, warning about a widespread nutritional problem, it is one of the agents responsible for the high incidence of osteoporosis in adulthood, and the frequency of fractures, says Dr. Maria Luz de Portela, Professor, Chair of Nutrition Faculty of Pharmacy and Biochemistry, UBA.
The recommended calcium intake for adults is 1000 milligrams a day. However, according to figures from the National Institute of Statistics and Censuses (INDEC) on the availability of foods that provide calcium in Argentina is less than 75 percent of the recommended per capita.
Nutritional studies showed that Argentines observe a high protein, low consumption of milk, and low fruit and vegetable. All this results in an inadequate intake of calcium and vitamin A. However, in comparison with previous work, in the last twenty years there was a gradual increase in calcium intake, a trend that manifested itself in increased sales of milk in the 90s, researchers say.
Calcium is an essential mineral in the composition of the teeth and bones. These consist of approximately 70 percent of this mineral chemically combined with others such as phosphorus, that give them strength. Calcium is also essential for muscle contraction, transmission of nerve impulses and blood clotting.
The 99 percent of calcium in the body is part of the bones, which is a repository to preserve vital functions. The calcium stored in bones can be mobilized (bone resorption) to maintain levels in blood and tissues within physiological limits.
At first, the skeleton that forms in the embryo of a child is cartilaginous, and then the bone tissue grows with time, its calcium content. The bone hardening process called ossification is completed in about 25 years old. The last bone to ossify is the sternum. For this reason it is so important calcium intake in childhood and adolescence.
Brittle bones
One disease of high incidence in Argentina and is caused by a calcium deficiency is osteoporosis. It is characterized by decreased bone mass. The affected bones are more porous and break more easily than normal bone. Are common wrist fractures (radio), vertebrae and hip, but can affect any bone.
Osteoporosis affects women especially after menopause, but also occurs in men. Adequate intake of calcium from childhood helps prevent this disease.
Another disease caused by calcium deficiency is rickets, which causes skeletal deformities. Rickets is caused by a decrease in the mineralization of bone and cartilage due to low levels of calcium and phosphorus in the blood resulting from a deficiency of vitamin D.
It is believed that to attain optimal calcium levels need to increase the consumption of dairy products and certain vegetables that are rich in calcium, such as soybeans, broccoli and peas. Milk is the best source of calcium because it also has vitamin D which increases the absorption of the mineral. For a boy, ideally drink four glasses of milk a day.
The high fiber foods have little effect on calcium absorption. Moreover, excessive consumption of caffeine, salt and animal protein increases calcium excretion in urine.
In short, for healthy bones, experts advise increasing consumption of dairy products and also physical activity. In this sense, it seems that a half-hour walk or 45 minutes three times per week can be very helpful.
Matter of degree
How much calcium is necessary to eat to preserve the health of bones and teeth?
* For men or women older than 19 years, the daily requirement of calcium is 1000 milligrams.
* For pregnant and lactating women, it is considered that there is increased intestinal absorption, and advised the same figure of 1000 milligrams daily.
* In the case of adolescents (9 to 18 years), including pregnant women, are recommended 1300 milligrams daily, explains Dr. Portela.
* With regard to infants, if they are breastfed, the experts advise from 210 to 270 milligrams a day during the first year. If fed with artificial milk, the requirement is higher: 400 to 600 milligrams daily.
* For children 1 to 3 years: 500; of 4 to 5 years: 800 milligrams daily.
* For over 5 years: 1200 milligrams a day.
* To meet these requirements must be borne in mind that milk and yogurt have, on average, 100 milligrams of calcium per 100 grams. Therefore, with a couple of glasses of milk or yogurt per day will cover 50 percent of requirements. With a little cheese and a varied diet can meet 50 per cent.
Although it is advisable to cover the needs of calcium from the body with an adequate intake of foods from childhood, if this is not possible or there is a problem specific calcium deficiency, supplements should be given medical and biochemical control.
Tags: Bone Health, food for bones
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