{"id":12169,"date":"2021-11-09T10:13:15","date_gmt":"2021-11-09T09:13:15","guid":{"rendered":"https:\/\/fondvlongo.wpengine.com\/?p=12169"},"modified":"2021-11-09T10:13:15","modified_gmt":"2021-11-09T09:13:15","slug":"properties-and-sources-of-calcium","status":"publish","type":"post","link":"https:\/\/www.fondazionevalterlongo.org\/en\/properties-and-sources-of-calcium\/","title":{"rendered":"PROPERTIES AND SOURCES OF CALCIUM"},"content":{"rendered":"
<\/div>

Calcium is an <\/span>essential trace element for our body<\/span>. It is the most abundant mineral in the <\/span>body,<\/span> and <\/span>it makes up<\/span> up to 1.9% of our weight. 98% of calcium is found in the bones, while the remaining 2% is found in teeth and body fluids.<\/span><\/p>\n

THE ROLE OF CALCIUM IN THE BODY<\/span><\/p>\n

The main function of calcium <\/span>concerns the<\/span> musculoskeletal system<\/span>. On the one hand, <\/span>calcium<\/span> plays a structural role in the formation of bones and teeth; on the other hand, it <\/span>serves as a reservoir<\/span> that <\/span>guarantees<\/span>some important metabolic needs and is useful for keeping plasma concentration consistent in the blood.<\/span><\/p>\n

Calcium also plays other important roles in the body. It <\/span>helps regulate<\/span> the contraction of muscles (thus preventing cramps) and <\/span>influences<\/span> the transmission of nerve impulses. <\/span>Moreover<\/span>, the well-being of the cardio-circulatory system<\/span> depends on a good calcium intake<\/span>, as it regulates the heartbeat rate, stabilizes blood pressure<\/span>,<\/span> and keeps cholesterol levels at bay, with an overall effect of normalizing blood circulation. Furthermore, calcium is involved in some very specific cellular activities, such as the regulation of membrane permeabilities and cell differentiation. Finally, <\/span>it<\/span> is also involved in <\/span>enzyme<\/span> activation and in <\/span>hormone<\/span>synthesis.<\/span><\/p>\n

WHAT OCCURS IN THE CASE OF A<\/span> CALCIUM <\/span>DEFICIENCY<\/span><\/p>\n

In the absence of calcium, various problems <\/span>may<\/span> occur. If the deficit concerns the first years of life,<\/span> this negatively impacts<\/span> the bones, with the risk of deformations and rickets. <\/span>When a <\/span>diet<\/span> does not contain <\/span>a sufficient amount of<\/span> calcium<\/span>, symptoms range from muscle cramps, tingling, headaches and irritability; up to osteo-articular dysfunctions, such as pain and bone fragility, fractures and osteoporosis. <\/span>Having an e<\/span>xcess<\/span> of<\/span>calcium can also cause ailments, such as nausea and vomiting, constipation<\/span>,<\/span> and mental confusion.<\/span><\/p>\n

The daily calcium requirement varies<\/span> depending<\/span> on age, gender<\/span>,<\/span> and health condition. In children 400-500 mg<\/span> are recommended<\/span>, in adolescents 1,000-1,300 mg, in adults 800 mg, in the elderly 1,000 mg, in pregnant and nursing women 1,200-1,500 mg. <\/span>Whatever the<\/span> case<\/span> may be<\/span>, it is good <\/span>practice <\/span>to keep blood calcium under control, especially if suffer<\/span>ing<\/span> from kidney stones.<\/span><\/p>\n

FOODS<\/span> RICH IN<\/span> CALCIUM<\/span><\/p>\n

The foods richest in calcium are milk and<\/span> dairy products<\/span>. Some scientific studies, however, <\/span>suggest<\/span> that calcium <\/span>found <\/span>in dairy products is not easily absorbed by our body. In fact, it seems that the digestion of lactose involves the removal of calcium from the bones, due to excessive acidification caused by the dairy products themselves. Osteoporosis, for example, appears to be closely related to the consumption of dairy products.<\/span><\/p>\n

Other foods of animal origin that are a good source of calcium are <\/span>fatty <\/span>fish (salmon, mackerel, sardines, <\/span>and <\/span>anchovies) and trout, shellfish (oysters, mussels, octopus<\/span>,<\/span> and squid), crustaceans (shrimp<\/span> and <\/span>lobster) and eggs (egg white). Meat, on the other hand, has a low calcium content.<\/span><\/p>\n

Green leafy vegetables (spinach, chicory, chard, broccoli, savoy cabbage, cabbage, <\/span>and <\/span>turnip greens)<\/span> are also rich in calcium, along with<\/span> aromatic herbs (parsley, basil, sage, dill, oregano, thyme<\/span>,<\/span> etc.), legumes (beans, lentils, green beans, chickpeas<\/span>,<\/span> and soy), whole grains (wheat<\/span> and<\/span> buckwheat), sweet potatoes, dried fruit (walnuts, almonds, hazelnuts, pistachios, <\/span>and <\/span>peanuts), oil seeds (sesame, flax, <\/span>anch<\/span> chia), dried fruit (dried figs)<\/span>, <\/span>and algae (especially spirulina).<\/span><\/p>\n

In case of a deficiency, <\/span>nutritionists suggest<\/span> consum<\/span>ing<\/span> plant-based<\/span> milks with added calcium<\/span>,<\/span> such as almond, coconut<\/span>,<\/span> and soy milk. Other calcium-rich foods are bitter cocoa and spices such as pepper and cinnamon. <\/span>Lastly<\/span>, mineral waters<\/span> also contain calcium<\/span>, especially those with a high fixed residue, <\/span>however<\/span>calcium dissolved in water is <\/span>only partially<\/span> bioavailable for the human body.<\/span><\/p>\n

SOURCES<\/span><\/p>\n

1) Sali minerali \u2013 Informazioni generali – EPICE<\/span>N<\/span>TRO<\/span><\/a> (<\/span>Last <\/span>viewed<\/span> 11.07.2021<\/span>)<\/span><\/div>\n
2) Sali minerali \u2013 Oligoelementi o micronutrienti – EPICENT<\/span>R<\/span>O<\/span><\/a> (<\/span>Last <\/span>viewed<\/span> 11.07.2021<\/span>)<\/span><\/div>\n
3) LARN – Livelli di assunzion<\/span>e<\/span> di riferimento per la popolazione italiana: MINERALI. Assunzione raccomandata per la popolazione (PRI) e assunzione adeguata (<\/span>AI<\/span>): valori su base giornaliera – Societ\u00e0 Italiana di Nutrizione Umana-SINU, 2014<\/span><\/a> (<\/span>Last <\/span>viewed<\/span> 11.07.2021<\/span>)<\/span><\/div>\n
4) Calcium – NIH National<\/span> Institute of Health<\/span><\/a> (<\/span>Last <\/span>viewed<\/span> 11.07.2021<\/span>)<\/span><\/div>\n","protected":false},"excerpt":{"rendered":"

Calcium is an essential trace element for our body. It is the most abundant mineral in the body, and it makes up up to 1.9% of our weight. 98% of calcium is found in the bones, while the remaining 2% is found in teeth and body fluids. THE ROLE OF CALCIUM IN THE BODY The … <\/p>\n

Continue reading “PROPERTIES AND SOURCES OF CALCIUM”<\/span><\/a><\/p>\n","protected":false},"author":24,"featured_media":12165,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"inline_featured_image":false,"footnotes":""},"categories":[12],"tags":[],"class_list":["post-12169","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"\nPROPERTIES AND SOURCES OF CALCIUM - Fondazione Valter Longo<\/title>\n<meta name=\"description\" content=\"Calcium is an essential trace element for our body. 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