CALCIUM AND VITAMIN D

CALCIUM AND VITAMIN D
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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 usually common to wonder what 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 that we live, 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 be properly hydrated is essential.

In addition, trying to find those moments of relaxation, either through meditation or simply taking time to reflect will help us control anxiety and reduce stress significantly.

All that, surely you have already read and heard it many times and now I only remind you of it as an introduction.

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

I will talk to you about why a correct calcium intake in the diet is so important, especially if you are a woman and have already reached 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 in maintaining a strong immune system (SI).

 

Sesame avocado and walnuts

 

How is calcium regulated in the body?

To answer this question you have to 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 calcium levels in serum and in organs and tissues. When primary hyperparathyroidism (an enlarged parathyroid gland) occurs, an overproduction of PTH is generated.

If calcium in the blood lowers, 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 falls.

 

What symptoms can 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 urination, abdominal pain, excessive tiredness, bone and joint pain, depression, nausea, vomiting, loss of appetite, etc.

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

 

Dietary sources of CALCIUM: 

  • MILK AND ITS DERIVATIVES, CHEESES AND YOGURTS
  • DRIED FRUITS: ALMONDS AND HAZELNUTS, WALNUTS
  • SESAME SEEDS
  • SEAFOOD
  • SARDINES IN OIL WITH THORNS
  • VEGETABLES
  • DATES
  • GREEN LEAF VEGETABLES: ACCELGAS, SPINACH, BROCCOLI, KALE
  • LEGUMES: CHICKPEAS

The most bioavailable calcium is that of milk and its derivatives, in plant foods there are other substances that hinder its absorption and use.

For example, in legumes, phytates make their absorption difficult, which is why pre-soaking is essential.

 

To promote the absorption of calcium you 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 between 30 and 50%, so when you eat foods rich in iron, avoid consuming foods that provide calcium.

The ideal for a good absorption of iron is to consume foods with vitamin C, but that is a topic for another entry.

 

How to improve the absorption of CALCIUM:

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

Vitamin D is essential for the maintenance of bone mineralization through calcium regulation and phosphorus homeostasis. Vitamin D also influences the immune, endocrine, and cardiovascular systems.

Vitamin D deficiency can lead to secondary hyperparathyroidism, causing osteoporosis (loss of calcium in the bones, bone breakdown).

In addition to sunlight, you can consume the following foods.

 

Dietary sources of vitamin D:

  • BLUE FISH: SALMON, TUNA AND MASSAGE
  • YOLK
  • CHEESE
  • VACCINE LIVER
  • VEGETABLE MILKS AND VEGETABLE YOGURTS FORTIFIED WITH VITAMIN D
  • MUSHROOMS AND MUSHROOMS
  • WALNUTS AND SUNFLOWER SEEDS

 

salmon

 

Vitamin D deficiency:

It produces rickets in children and osteomalacia, (softening of the bones due to the loss of calcareous salts), in adults.

 

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

Because after 40 you begin to lose calcium from your bones slowly, this process can cause osteoporosis, mainly in women.

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

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

 

Avocado with sesame

 

What do you think of this entry? Has it been useful to you? Tell me in the comments.

 

Related entries:

 

 

(1) Hershel Raff, Michael Levitzky. Medical physiology. An apparatus and systems approach.
* All these recommendations do not constitute medical advice, I am a Senior Technician in Dietetics and a student of the Degree in Nutrition, my competences right now are the elaboration of personalized dietary plans, nutritional education and dissemination.



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