calcium is a significant substance for your body. Obviously, you definitely know. The issue is that we were made as though just dairy items were the source of this essential nutrient.
Who has never heard, particularly during childhood, that it was important to “drink a great deal of milk to grow” ?! It isn’t?
The facts demonstrate that our bodies need calcium for some things, which go past reinforcing bones. “Calcium is engaged with the digestion of the considerable number of cells in the body, in the mechanism of muscle contraction of the limbs or the heart, in the transmission of nerve impulses between the brain and the rest of the body and even in the pH balance of the blood”, observes our doctor.
How does our body absorb calcium, then?
If calcium is a precious substance for the functioning of the human-machine, its absorption is just as important a process. According to the information, there are 2 ways that facilitate this process:
## Sun exposure
Vitamin D gives the human intestine strength to absorb calcium. Few foods are rich in this substance, however. That is, we need sun exposure for our body to process Vitamin D, which in turn helps in the bioavailability of calcium.
“When the skin is exposed to the sun, ultraviolet light converts calciferol, which allows calcium to be absorbed by the body”, explains our consultant.
## Physical activity
In addition to sun exposure, reader, if you have been following our e-letters you know that exercises are a constant feature of our recommendations. And not for nothing.
The Doctor. told me that, especially those involving impact, such as running or walking, indirectly increase the effectiveness of absorption and directly in fixing calcium.“This happens because of the positive effect on the stimulation of bone reconstruction metabolism”, he says.
Where do I find calcium?
Having milk as a single source of calcium is somewhat limited, as we have explained, in addition to not being as effective. Even if you sunbathe and do physical activities, there is still a risk of allergies and intolerance, as I already told you.
This finding, however, is not a pure and simple condemnation of milk. But it serves to alert you that you DO NOT NEED to make it your only source of calcium. Before offering you a list of foods that are rich in calcium, I just need to bring one more lesson here,
Milk for osteoporosis?
Probably, you must have heard the defense of milk consumption by people who suffer from osteoporosis.
Osteoporosis is the name of a silent disease, characterized by loss of bone mass. It is usually asymptomatic until the most serious consequences, such as bone fractures, appear.
I know, reader, that if you suffer from osteoporosis or know someone who has it, you are wondering how this disease gets in the middle of it all. According to Dr., osteoporosis does not result only from the lack of calcium fixation in the bones. The problem is more complex.
“Calcium supplementation is not essential to preventing the osteoporosis process. Such a decision can be dangerous. Bone is living tissue, in a constant process of remodeling, composed of a protein called ostein, which gives it flexibility. The calcium deposited, on the other hand, gives it rigidity and strength ”.
In women it is worse
It turns out that, in the process of osteoporosis caused by aging (there are also other causes), there is a drop in hormone levels – estrogen in women and testosterone in men -, which impairs bone remodeling.
“This causes both deficiency and decreased calcium fixation, and the bones are not renewed properly, causing rarefaction and weakness and thinning”, points out the consultant.
Is it true that women are more prone to osteoporosis? Yes, this is true, because menopause occurs at an accelerated rate, with a more or less rapid drop in estrogen levels. “In men, the drop in testosterone is much more slowly over time.”
Supplementary or not: that is the question
About doing calcium supplementation to fight osteoporosis is a practice not advised by dr
“It is necessary to maintain a correct diet, rich in proteins so that calcium has the substrate to which it will bind. The prevention and treatment of osteoporosis involve adequate nutrition, exposure to the sun, or supplementation of vitamins A and D, in addition to hormonal balance ”. Then follows the list of 21 foods that fight osteoporosis. They are a source of calcium and still provide the balanced diet suggested by our consultant
21 Foods for Osteoporosis
- Beet – Beet
- Mustard and carry leaves;
- Sardines, mainly canned ones;
- Sesame, flax and chia seeds;
- Mineral waters rich in calcium: yes, they exist, and the calcium contained in them is ionized and is fully bioavailable;
- Sweet potato;
- Fresh and dried figs;