Calcium, vitamin D and other nutrients in osteoporosis

Calcium

Calcium is the most abundant mineral in bone and is an essential nutrient for its formation and maintenance. 99% of calcium accumulates in the skeleton, although a stable level in the blood is also necessary for the proper functioning of the heart, muscles, nervous system and blood clotting. There is a positive correlation between calcium intake and the amount of bone mass, participating in the prevention of osteoporosis.

Every day the body loses calcium through urine and feces but, in general, we compensate for it through calcium from food. Still, if calcium intake is low, the intestine is able to adapt by increasing its absorption. Therefore, it must be considered that low calcium intake is not the only cause of osteoporosis.

The needs of this mineral vary throughout life, in lactation 400mg daily, in children from 1 to 5 years 800mg daily, from 6-10 years 1200mg daily, from 11 to 24 years 1200 to 1500mg daily, from 25 at 50 years 1000mg and over 50 years 1500mg daily. In lactation and pregnancy, calcium needs are also increased, recommending a daily intake of 1200 to 1500mg

An adequate supply of calcium within a balanced diet throughout life, with special emphasis on the stages of growth and development, together with other genetic and environmental factors, will play a fundamental role in the bone mineral content of the individual and, therefore So much for your bone health.

While calcium is the key mineral for strong bones, this mineral does not work alone. In fact, it cannot even be introduced into the bones without the help of other nutrients, particularly vitamin D. Without this vitamin, very little of the dietary calcium is absorbed.

Vitamin D

The recommended daily amount of vitamin D is 400IU; more or less is obtained with 4 glasses of milk enriched with vitamin D. Among the foods, the main sources of vitamin D are: dairy products, enriched cereals, oily or fatty fish and eggs. In addition, our skin also synthesizes it through the sun's rays.

The absorption of calcium from food is also favored by other nutrients such as lactose, certain amino acids (the basic unit of protein) and ascorbic acid or vitamin C.

Since dairy contains calcium, lactose, and amino acids, they are the staple foods for preventing osteoporosis. Even so, there are other foods that help us meet our calcium needs such as: some green leafy vegetables (lettuce, broccoli, spinach), whole fish (with their bones) and packaged foods enriched with calcium (orange juice, ..) . Therefore, it is convenient to read the labels as there are enriched foods that can contain the same amount as a glass of milk.

Other Nutrients Related to Osteoporosis

However, there are other substances contained in food that interfere with calcium absorption, therefore it will be necessary to avoid them. An excess of protein increases the elimination of calcium in the urine, and foods high in fiber also interfere with its absorption. The latter contain components called phytic acid (in the cereal peel) and oxalic acid (spinach, chard, beet and cocoa) which, when consumed in large quantities, reduce the absorption of calcium. However, these foods should not be avoided, since the amounts consumed by the Spanish are not enough to produce this unwanted effect.

An excess of sodium in the diet also increases the elimination of calcium in the urine. For this reason, it is not recommended to over-salt food or abuse food in brine.

An excess of phosphorus causes a decrease in bone mass, especially if calcium intake is low. It is recommended that the ratio between calcium and phosphorus be equal to or greater than 1. They are rich sources of this mineral (blue fish, shellfish, nuts, whole grains, legumes, cheeses, meat)

An excessive intake of caffeine along with an abuse of alcohol also increases the elimination of calcium. Consuming more than 7 alcoholic drinks a week is associated with an increased risk of bone loss. In addition, tobacco also accelerates the expulsion of calcium through the urine and interferes with its absorption, damaging bone health.