The calcium is one of the most important minerals for the most abundant health and in the organism. An adult usually has of a kilo to an average kilo and of this micronutrient, the 90 percent concentrate in the skeleton and the teeth. From, that is necessary to be healthy, and he is there essential for the care of the bones.

Its consumption must be adapted from the infantile age because until the 30 years this mineral is accumulated, obtaining the tip of bony mass to this age. As of that moment, a progressive elimination takes place, that is increased, mainly, after the menopause (to the 50 years approximately), in the case of the woman, and as of the 60 years, in the man.

This reality must be a call of attention for the women, who suffer important losses of calcium in some stages of their life. So it is the case of the pregnancy and the lactancia, and the same happens to the arrival of the menopause. In this period of the life, an important estrogen reduction takes place that affects directly to the reduction of the calcium in the bones and that can suppose the beginning of diseases like the osteoporosis.

Benefits of its consumption

The daily recommended calcium ingestion is not the same in all the ages. According to the director of the Institute Palaces of the Woman, doctor Santiago Palaces, “the appropriate amount of calcium it is considered in 1.200 and 1.500 milligrams to the day for the adults, but there are moments at which must be superior because the metabolism changes. Thus it happens in the childhood, the pregnant women and the people majors�. In this last case the increase of the amount must to that the aging brings about one worse absorption of this mineral.

The studies demonstrate that the Spanish population realizes a deficit calcium consumption, the average is of 700 milligrams to the day approximately, for that reason the specialists strive in showing the society the disadvantages that this deficit has for the health.

The main functions of this micronutrient are to protect the bony densidad, to favor that the skeleton is in form, to avoid the musculo-skeletal pains and to prevent the osteoporosis. But, besides taking care of the bones, the teeth and the weaves, the calcium also participates in the muscular contraction, the trasmisión of the nervous impulse and in the sanguineous coagulation.

The calcium is very related to the nervous weave, reason why a deficiency of this substance can suppose that the person feels more nervous, distressed and with bad genius. According to the experts, the stress situations cause that amount of this mineral is consumed major, therefore, if the person has sufficient, will be able to be calmer and calmed.

Also the tension more will be controlled if the organism owns suitable calcium levels, because it improves the arterial pressure. Even, it influences positively in the loss of weight. A recent study shows that the greasier metabolism burning fire when there is a greater calcium ingestion.

Nourishing sources

One says that this mineral is essential because the organism is not able to produce it by itself and needs that it acquires it to the person of the foods that conform the daily diet to avoid deficiencies.

In principle, to follow Mediterranean a diet rich in vegetables and fruits, and which the thin meats, the fish and the cereals are present, would be more than sufficient to secure the advised amount of calcium. However, some foods exist stars like milky ones.
Milk, yogurt, the curd, the cheese… has fame of being the best calcium sources, but there are other alternatives that are reaching greater importance: the soybean and its derivatives, the fish that eat with the thorn (like the canneded sardines), the vegetables, certain vegetables and fruits (parsley, spinach, cabbages, raisins, figs droughts, dates), the fruits droughts (sesame, almonds, hazelnuts, pistachios, nuts…), the oatmeal, the wheat and some seaweed (espirulina, hijiki, wakame, kombu and nori).

The importance of a good absorption

To take these foods is not an express guarantee of which our body will accumulate more calcium because, although this mineral can be obtained through the diet with certain facility, he is the one that worse is absorbed; consequently, we will need other agents who fulfill this objective.

Between the most effective options, is the vitamin ingestion D. This substance allows that the intestinal membrane is more permeable to this mineral, in addition, optimizes the transport system, causing that is absorbed more amount. Similar functions fulfill vitamin C and vitamin K. First of these vitamins he is present in fruits like the kiwi, the orange, the strawberries… and aid to elevate the densidad and the bony quality, when improving the absorption of calcium. Second, it is extracted of green vegetables like brócoli, the cabbage or the lettuce and contributes to one better fixation of calcium; in fact, it is verified that the individuals that eat fresh salads have a 30 percent less than bony fractures.

In addition, the calcium can find a great ally in the physical exercise (to run, to mount in bicycle, to swim, strechings, musculación), because it stimulates the mineralization of the bones.

In the opposed side, are all those habits and substances that rob calcium to the organism and reduce or prevent their absorption. Most outstanding they are: the excess of fats, the tobacco, the alcohol and the carbonated drinks.

To consider all these elements that take part in the ingestion and the absorption of calcium, can help to that the person obtains a better operation of her organism and, in particular, stronger and resistant bones.

Supplements for a recommendable ingestion

The calcium is extremely important for the majors, and the form simplest to obtain it is through the feeding, but as not always he manages himself to consume the recommended daily ingestion, in many cases, the doctors advise to try with the complements. The advantage of these products is that they are comfortable to take and assure the optimal amounts mineral in the diet. Sometimes, these complements are also elaborated with vitamin D, because it is verified that this micronutrient favors the absorption of calcium.