How to correct calcium
Calcium is the most abundant mineral element in the human body. Sufficient calcium intake maintains normal bone mineral content and bone density in children and adolescents, reaching peak bone mass, and reducing the risk of fractures and osteoporosis in the elderly. important. In addition, calcium ions also participate in a variety of physiological functions in the human body, such as blood coagulation, maintaining normal excitability of the heart, muscles, and nerves, signal transmission, and membrane permeability. Studies have shown that human calcium deficiency increases the risk of various chronic metabolic diseases, such as osteoporosis, hypertension, cancer, and diabetes.
Calcium conditions are required for human growth:
Prenatal period: Calcium is needed for a person's life. From the 3rd month of the fetus, the fetal demand for calcium suddenly increases, and maternal low calcium will directly affect the fetal height, weight, head, spine and limbs development. If the mother continues to suffer from calcium deficiency, leg cramps, miscarriage, dystocia, pelvic malformations, and even serious obstetric complications such as pregnancy-induced hypertension, epilepsy, proteinuria, edema, etc., may seriously endanger the lives of the fetus and the mother. To avoid these problems, calcium intake during pregnancy is 800 to 1200 mg per day. When dietary calcium intake is insufficient, supplement it promptly.
Neonatal period: Neonatal period (28 days after birth): At this stage, the fetus is born with a low calcium phase to stimulate the initiation of a calcium self-stabilizing system. This stage requires a large amount of calcium nutrition from breast milk due to the lack of breast milk. Vitamin D, if it is not supplemented after 2 weeks of birth, may present with dangerous symptoms such as low calcium, convulsions, and asthma.
Infant and Infant: Infant and Infant (birth ~ 3 years old): This phase is the period of the most vigorous metabolism in human life. The brain and body develop rapidly and the deciduous teeth grow. At this time, the amount of calcium in the body will directly affect the growth and development of the early stage. If the lack of calcium may occur late teeth, anorexia, sweating, pillow bald, chicken breast, O-shaped legs, X-shaped legs, and upper respiratory tract infection, indigestion, enteritis, etc., inconvenience to life and growth.
Preschool to adolescence: preschool and school age to adolescence (before 3 to 18 years old): This stage has a faster growth, the brain's weight increases, the internal structure of the brain develops completely, the permanent teeth grows, and the nervous system matures. . After the puberty, the bones gradually healed, and the height growth began to slow down and gradually ceased. Missing this phase of calcium supplementation will directly affect the health status of adults.
Adulthood: Adulthood (18 to 45 years old): At this stage, bone calcium storage reaches the highest peak in the body, but during this period, the pressure of work, study, and life increases, which will consume a large amount of calcium in the body. If this period does not make up Calcium will cause all kinds of senile diseases
Middle and Old Age: Middle-aged and older (after age 45): With the increase of age, a large amount of calcium nutrients are consumed in the body. It is necessary to transfer calcium from the bones into the blood, resulting in a decrease in bone mineral density and osteoporosis. The loss of bone calcium in the elderly can reach 30% to 50%. The long-term transfer of bone calcium into the blood may lead to increased calcium in blood vessels, tissues, and cells. Along with this, calcium deposits in the blood vessel walls, heart muscle, and kidneys cause various senile diseases such as numbness of the entire body, neurasthenia, apathy, constipation, drowsiness, sexual dysfunction, arteriosclerosis, coronary heart disease, diabetes, stones, and tumors. At this time, the thyroid C cells secrete calcitonin to promote bone calcium reduction. During the reduction process, an ectopic deposition of free calcium at the edge of the large knuckle is formed - bone hyperplasia, that is, bone hyperplasia is due to Caused by calcium deficiency. These pathological and physiological changes have caused the lives of many middle-aged and older people to suffer.
The main factors affecting the absorption of calcium include: food factors, body factors, and vitamin D.
Food factors: Dietary factors that impede calcium absorption include alcohol, caffeine, oxalic acid, and phytic acid. The pros and cons of protein intake on the balance of calcium metabolism are controversial. High-protein diets increase urinary calcium excretion, but at the same time promote intestinal calcium absorption. Fat helps the absorption of dietary calcium.
Body factors: As the age increases, the rate of calcium absorption decreases; the rate of calcium absorption in men is higher than that in women; the body needs calcium deficiency or needs
Calcium absorbs more calcium; pathological conditions (such as diabetes) decreased calcium absorption; nervousness, anxiety, do not love sports, poor calcium absorption.
Vitamin D: The active absorption of calcium requires vitamin D. When the vitamin D is lacking or insufficient, the active absorption of calcium decreases, indirectly causing calcium deficiency. The calcium balance of the body is also affected by hormones such as vitamin D, parathyroid hormone, and calcitonin.
There are many kinds of calcium, through research shows that the pure absorption of a single calcium in the human body is basically the same, there is not much difference! Among them, the absorption rate of calcium acetate was (32±4)%; the absorption rate of calcium lactate was (32±4)%; the absorption rate of calcium gluconate was (27±3)%; the absorption rate of calcium citrate was ( 30±3)%; the absorption rate of calcium carbonate was (39±3)%;
The absorption rate of whole milk is similar to that of calcium salt (31±3)%. The highest calcium absorption rate in breast milk is up to 50-60%.
Correct Calcium Tips
The same dose of calcium, supplemented by fractions is better than a large dose of supplement;
After the meal, calcium absorption is better: after meals, the nutrients in China are separated, and amino acids, vitamin C, and lactose can promote calcium absorption.
Calcium absorbed better before going to bed at night: At night, gastrointestinal motility is slower and food stays longer in the gastrointestinal tract, which is good for calcium absorption.
It is better to use calcium and juice than to take calcium alone. Vitamin C, citric acid and other substances in juice can promote calcium absorption.
Calcium can not be eaten with milk, easy to form milk blocks, affect the absorption of calcium, it is best to take calcium from half an hour to an hour after feeding.
The calcium dose is not as good as possible. According to the nutrition survey, the recommended intake of 0-6 months of age is 300 mg, and the actual intake is 225 mg; the recommended dose of 7-12 months is 400 mg, and the actual intake is 239-281 mg; The above recommended amount is 600mg, and the actual intake is only about 230mg. Therefore, the amount of calcium in infants and young children should be 1/2 to 1/3 of the recommended intake.
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