Calcium is an essential mineral for the formation and maintenance of bone health, preventing situations such as osteopenia and osteoporosis, as well as helping to improve heart health and prevent the formation of kidney stones.
Calcium can be obtained through the intake of foods of animal origin, such as sardines, yogurt, mussels and milk, or of vegetable origin, including flaxseeds and chickpeas. Check out other foods rich in calcium.
In addition, calcium is also sold in pharmacies and health food stores, in the form of supplements. However, calcium supplements should only be used with the recommendation of a doctor or nutritionist, as the use of these supplements is not indicated in some situations and may cause some side effects.
Main benefits of calcium
The main health benefits of calcium are:
1. Maintain bone health
Calcium maintains bone health because, together with the mineral phosphorus, it is essential for keeping bones strong, resistant and healthy, preventing situations such as falls, fractures, osteopenia and osteoporosis.
2. Improve cardiovascular health
By regulating the contraction and relaxation of blood vessels, calcium promotes blood circulation, improving cardiovascular health and preventing situations such as high blood pressure, pre-eclampsia, heart attack and stroke.
3. Prevent bleeding
Calcium prevents bleeding because it promotes the release of thromboplastin, a protein that is essential for the formation of blood clots, repairing damage to injured blood vessels and preventing bleeding.
4. Prevent the formation of kidney stones
Adequate calcium intake, through food, prevents the formation of kidney stones, because it decreases the absorption of oxalates, a substance that can form crystals, leading to the formation of calcium oxalate stones.
5. Preserve muscle health
Calcium preserves muscle health, because it participates in the transmission of nerve impulses in muscle fibers, favoring muscle contraction and relaxation.
6. May prevent colorectal cancer
Calcium can prevent colorectal cancer, because it appears to help prevent the formation of adenomas, which are benign tumors, present mainly in the final part of the intestine. This happens because calcium can bind to toxic substances in the intestine and prevent the growth of cancer cells.
However, more studies carried out in humans are needed to confirm the benefits of calcium in preventing colorectal cancer.
7. Balance blood pH
Calcium helps balance blood pH in cases of metabolic acidosis, which is the accumulation of acids or loss of bicarbonate by the body and which can cause symptoms such as shortness of breath, palpitations, nausea and low blood pressure. Learn more about metabolic acidosis.
Calcium-rich foods
Foods rich in calcium are those of animal origin, such as sardines, milk, yogurt, mussels and cheese.
Furthermore, some foods of plant origin also have excellent amounts of calcium, such as Brazil nuts, almonds, flaxseed and tofu. See other foods rich in calcium.
Recommended daily amount
The recommended daily amount of calcium varies according to age and stage of life, as indicated in the following table:
In addition, women who are pregnant or breastfeeding and who are up to 18 years old need to consume 1300 mg of calcium per day. The recommendation for pregnant or breastfeeding women, aged between 19 and 50 years, is 1000 mg of calcium per day.
How to improve calcium absorption
To improve calcium absorption, it is important to reduce salt intake, because excess sodium increases calcium elimination by the kidneys.
It is also important to sunbathe daily, because this is the best way to produce vitamin D in the body, which is an important vitamin for the absorption of calcium. Check out more tips to improve calcium absorption.
Furthermore, you should avoid eating foods that are sources of calcium along with foods that contain phytates and oxalates, compounds present in vegetables such as spinach, beetroot and cocoa, which, when consumed in excess, can hinder the absorption of calcium. See other foods rich in oxalates.
When to take supplements
Calcium supplements may be used to prevent or treat osteoporosis, osteomalacia and rickets. Furthermore, calcium supplements can also be recommended for people who consume few foods that are sources of this mineral, who use some medications that reduce the absorption of this mineral, such as corticosteroids, for example.
Calcium supplements are found in the form of calcium carbonate, citrate or phosphate, and are sold alone, in multivitamins or together with vitamin D. However, calcium supplements should only be used coma. recommendation from a doctor or nutritionist, as the use of this supplement is not indicated in some situations and may cause some side effects. Learn how to use calcium supplements.
