How to fill up with calcium?
Intimately linked to bone health and dairy products, calcium has many other benefits and sources! Find out what this mineral can do for you.
• Calcium: good for teeth but also muscles, weight ...
Calcium is the most abundant mineral salt in the body. Adult, it shelters between 1000 and 1200mg. And so much the better because it is essential to us in several ways.
Its main role: to ensure the good health of our bones and teeth because 99% of the calcium in the body is concentrated there. It participates in the proper mineralization of the skeleton: in its formation (in childhood) and in its solidity (in adults). With age, bone demineralizes (degradation becomes more important than construction) and sufficient calcium intake helps limit the risk of accelerated demineralization.
Its other virtues: Although only 1%, non-bone calcium plays an important role in the body. It participates in blood coagulation, muscle (and cardiac) contraction, nerve conduction, the maintenance of good blood pressure .... Studies have also shown that sufficient calcium intake can limit the storage of fat in adipose tissue.
• Calcium: to each their needs
The dietary calcium intake recommended by ANSES is between 800 and 1000 mg / day for an adult. Important at any age because the bone is in constant renewal, calcium is especially during growth and during menopause. For the attending physician to refine individual needs.
If missing: there is an increased risk of fracture due to bone demineralization. This lack can sometimes be detected by an increase in blood pressure, repeated cramps ...
If there is too much: too much calcium in the blood leads to increased renal elimination because the body will try to stabilize this calcium level. So there may be a risk of kidney stones. By a blood test coupled with a urine analysis (calcemia / calciuria study), the doctor can tell whether you should be careful not to consume too much.
• In dairy products, but not only!
They are the most abundant and readily available source of calcium in Western countries. But not all have the same content and are not the only providers.
The richest dairy products: hard cooked cheeses (Comté, Gruyère, Parmesan, etc.). They are high in fat and therefore high in calories, but limiting yourself to a portion of 30g already provides more than 300 mg of calcium. To cover daily needs, we recommend: 30 to 40 g of cheese (vary and favor those which are rich in calcium), 1 to 2 dairy products (glass of milk, yogurt, cottage cheese, etc.)
Other foods: their calcium is absorbed as well as that of dairy products:
- Mineral waters rich in calcium (Courmayeur, Contrex…): 2 glasses per day
- Green vegetables: in particular cabbage, spinach, leeks, watercress, arugula ...
- Dried vegetables: 2 to 3 times a week
- Oilseeds (almonds, walnuts, etc.): integrate them into your meals up to about 20 g per day if you do not take dairy products
- Sardines with the bones (once a week)
- Algae (spirulina, dulce, wakame ...)
- Vegetable drinks enriched with calcium (almond milk, etc.)
- Brewer's yeast, wheat germ to sprinkle
• A menu idea to fill up with calcium:
Red cabbage + vinaigrette / Mackerel in foil + basmati rice and leek fondue / Plain stirred yogurt (+ vitamin D)
• How to optimize its effects?
Consuming products rich in calcium is not enough. Dietary calcium needs a few boost to work well:
- Vitamin D: essential for the body to properly assimilate calcium, it is synthesized by sun exposure and food intake (fatty fish, offal, eggs, cheese, butter). Its deficiency is frequent, especially in the elderly and children, which is why treating physicians often offer supplementation.
- Physical exercise: very important for fixing calcium in the bone.
- Limit sodium, caffeine, alcohol: salt increases renal elimination of calcium, with the risk of kidney stone formation in susceptible people. Caffeine reduces calcium absorption so be careful with excess tea / coffee. Also beware of alcohol which interferes with the absorption of calcium.
- Watch out for phosphorus:
it acts in synergy with calcium but its contribution must be balanced. However, we consume far too much via food additives based on phosphates. It is therefore necessary to limit processed industrial products which contain phosphates (as stabilizer, acidifier, texture agent, etc.).
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