CALCIUM AND VITAMIN D

 

In this post I want to talk to you about calcium and vitamin D, both are essential in a well-planned diet and very important for the proper functioning of our body.

And it is common to wonder which foods provide a certain nutrient or to consider how to improve the diet with foods richer in some nutrients or others.

Especially in the moment we live in, it is important that our diet adapts to us and takes care of each of the aspects that are involved in what can be considered a healthy life.

As you well know, food is a fundamental pillar for health, but there is more, being active, moving, rest, sunlight and drinking water to stay properly hydrated is essential.

In addition, trying to find those moments of relaxation, either through meditation or simply spending time in self-reflection, will help us control anxiety and reduce stress in a significant.

You’ve probably already read and heard all of this many times, but now I’m just reminding you as an introduction.

In this post I want to talk to you about calcium, about how our body is able to regulate it. I want to get to the point and tell you which foods provide the most calcium and how you can improve its absorption.

I’ll tell you why a correct intake of calcium in your diet is so important, especially if you are a woman over 40.

 

The parathyroid glands play a fundamental role in this process.

 

And I don’t want to leave behind the importance of vitamin D, its relationship with calcium, and the implications it has on maintaining an immune system (YES) strong.

 

 

How is calcium regulated in the body?

To answer this question, we must look at two concepts: parathyroid hormone and vitamin D. This vitamin helps control the amount of calcium in the blood.

It is parathyroid hormone (PTH) that regulates serum calcium levels and those in organs and tissues. When primary hyperparathyroidism occurs (enlargement of the parathyroid gland), an overproduction of PTH is generated.

If the calcium in the blood drops, PTH regulates it, but if the parathyroid gland produces too many hormones (primary hyperparathyroidism), the consequence is that calcium increases abnormally (hypercalcemia) and the phosphorus level in the blood drops.

 

What symptoms may appear?

Hypercalcemia (increased calcium in the blood), calciuria (increased calcium in the urine) and osteoporosis (loss of calcium in the bones).

It can result in kidney stones, excessive urine, abdominal pain, excessive fatigue, bone and joint pain, depression, nausea, vomiting, loss of appetite, etc.

To summarize, we can say that thanks to interactions between PTH and vitamin D maintain normal plasma calcium concentrations.(1)

 

Dietary sources of CALCIUM:

• MILK AND ITS DERIVATIVES, CHEESES AND YOGURTS
• NUTS: ALMONDS AND HAZELNUTS, WALNUTS
• SESAME SEEDS
• SHELLFISH
• SARDINES IN OIL WITH THEIR BONES
• LEGUMES
• DATES
• GREEN LEAFY VEGETABLES: BROCCOLI, KALE, SWISS CHARD, SPINACH
• LEGUMES: CHICKPEAS

Interestingly, the most bioavailable calcium is that of cabbages because they are free of oxalates that make them difficult to use, broccoli and kale are good sources.

Phytates in legumes make their absorption difficult, which is why prior soaking is essential.

The next group of foods where calcium is more bioavailable is dairy products. Gruyère cheese stands out, which contains 880 mg of calcium* per 100 g of edible portion, but its absorption is estimated to be 30-40%.

 

 

To promote the absorption of calcium, it is necessaryYou need vitamin D

 

Competition between calcium and iron:

Did you know that calcium competes with iron when it comes to being absorbed by the body? Both heme iron (in foods of animal origin) and non-heme iron (in foods of plant origin) are absorbed worse when calcium is consumed. Calcium can reduce iron absorption by between 30 and 50%, so when you consume foods rich in iron, avoid consuming foods that provide calcium. Ideally, for good iron absorption, it is best to consume foods with vitamin C, but that is a topic for another post. How to improve CALCIUM absorption:

With a correct intake of VITAMIN D, sunbathing and eating foods rich in it.

Vitamin D is essential for maintaining bone mineralization through the regulation of calcium and phosphorus homeostasis. Vitamin D also influences the immune, endocrine, and cardiovascular systems. Vitamin D deficiency can lead to secondary hyperparathyroidism, causing osteoporosis (calcium loss in the bones, bone breakdown). In addition to sunlight, you can consume the following foods. Dietary sources of vitamin D: Dietary sources of vitamin D:

• OILY FISH: SALMON, TUNA, AND MACKEREL
• EGG YOLK
• CHEESE
• BEEF LIVER
• VEGETABLE MILKS AND VEGETABLE YOGURTS FORTIFIED WITH VITAMIN D
• MUSHROOMS AND MUSHROOMS
• NUTS AND SUNFLOWER SEEDS

 

 

Vitamin D deficiency:

It causes rickets in children and osteomalacia (softening of the bones due to the loss of calcium salts) in adults.

 

Why is calcium so important if you are a woman over 40:

Because from the age of 40, calcium begins to be slowly lost from the bones, this process can cause osteoporosis, mainly in women.

With the arrival of the menopause estrogen levels are reduced and the progressive loss of bone mass is accelerated, a sedentary lifestyle, alcohol consumption and tobacco are also risk factors.

To prevent osteoporosis it is important to consume 1000 mg of calcium/day, in both men and women, take into account the nutritional recommendations on calcium and vitamin D consumption and exercise regularly.

* Source of nutritional values: Database Bedca

 

What do you think of this entry? Did you find it useful? Tell me in the comments.

 

Related posts:

• Vitamin C at home.
• Legumes and antinutrients.
• How to avoid reflux gastroesophageal.

 

 

(1) Hershel Raff, Michael Levitzky. Medical Physiology. A Systems and Devices Approach.

*All of these recommendations do not constitute medical advice, I am a Dietetics Technician and a Nutrition Degree student. My current responsibilities include developing personalized dietary plans, nutritional education, and outreach.

 

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