Calcium

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The calcium plays an essential role in our organization, particularly when it comes to training and maintaining bones and teeth. It also acts as a moderator theneuromuscular excitability. In this article, we'll explore the many aspects of calcium, including its roles, dietary sources and much more.

The different roles of calcium in the body

It plays a vital role in many bodily functions. Here are some of its major roles:

Bone health Calcium is a fundamental element for the solidity and structure of the human body. bones and teeth.
Blood coagulation Helps blood coagulate, preventing excessive bleeding.
Nerve transmission It is involved in nerve transmissions, acting as a moderator of the nervous system.neuromuscular excitability.
Muscle contractions This mineral plays a key role in muscle contractions, including those of the heart.

Dietary sources of calcium

To maintain adequate levels of this mineral in the body, it is crucial to incorporate a variety of foods rich in this mineral into our diet. Here are just a few examples food sources :

Dairy products

Dairy products are often the first sources that come to mind when we think of this mineral. They include:

Milk An excellent source of calcium, easy to incorporate into a variety of recipes.
Cheese Different types offer varying amounts of calcium, some more concentrated than others.
Yogurt : Calcium-enriched yoghurts in particular provide a substantial dose.

Legumes

Pulses are also a good alternative for those who don't eat dairy products:

White beans They are rich in calcium and easy to incorporate into a variety of culinary preparations.
Soya and its derivatives Tofu and tempeh, for example, are excellent sources.

Nuts

Nuts offer not only healthy fats but also a good amount of calcium:

Almonds They contain a higher quantity of this mineral than other nuts.
Hazelnuts Another good source, particularly useful for snacks.

Cereals

Certain cereals are an important source of this mineral. These include :

Quinoa : Not only rich in protein, but also a good quantity of calcium.
Enriched cereals Many breakfast cereals are enriched with calcium, making this a highly nutritious option.

Calcium and bone health

Understanding how this mineral interacts with our bones is crucial. The human skeleton serves as the main reservoir for this mineral. Any nutritional deficiency can lead to conditions such asosteoporosisThis is when bones become fragile and susceptible to fracture. Consequently, maintaining an adequate calcium intake from an early age helps to establish a reserve dedicated to bone development and maintenance throughout life.

Daily calcium requirements

Depending on age, gender and specific medical conditions, daily requirements for this mineral may vary. In general, here are the average recommendations:

Children From 500 mg to 1000 mg, depending on age.
Adults Approx. 1000 mg per day.
Pregnant or breast-feeding women Needs increased by around 200-300 mg compared with an average adult.
Seniors Requirements often increase after the age of 50 to around 1200 mg per day, especially for post-menopausal women, to prevent osteoporosis.

Signs of calcium deficiency

Calcium deficiency, known ashypocalcemiacan manifest itself through a variety of symptoms, including :

Muscle weakness A common sign that can affect quality of life.
Concentration problems Difficult to stay alert and productive when you lack this mineral.
Dry skin This mineral also plays a role in regulating skin hydration.
Brittle nails : A frequent indicator of low bone mineral density.
Frequent fractures The body's inability to meet the structural needs of bones makes them more vulnerable.

Calcium and neuromuscular excitability

This mineral acts as a moderator neuromuscular excitability, limiting overactive reactions and ensuring appropriate responses to nerve stimuli. When calcium levels are optimal, muscles contract and relax in a fluid, controlled manner. A disturbance in calcium levels can lead to muscle spasms or even convulsions, making its balance in the body critical.

Calcium absorption and bioavailability

Eating calcium-rich foods isn't always enough: we also need to ensure that calcium is properly absorbed by our bodies. Several factors influence this absorption:

Presence of vitamin D It significantly enhances intestinal calcium absorption.
Phytates and oxalates Present in certain plants, they can inhibit absorption.
Hormone levels Hormones such as parathyroid hormone (PTH) act on the deposition and removal of this mineral in the bones.
Gastric acidity Low pH increases the solubility and hence absorption of this mineral.

Interactions with other nutrients

Certain substances can positively or negatively affect our body's optimal use of calcium:

Sodium High sodium intakes may increase urinary excretion of this mineral.
Proteins Although essential for good health, excessive consumption can increase calcium excretion.
Potassium Can help reduce bone mobilization and improve calcium balance.
Fibers High doses may limit absorption.