The human body contains between 1 and 1.2 kg of calcium, mainly stored in the bones. It does not exist in its pure state, it is mainly found in food: dairy products, small canned fish and even in the vegetable world. Zoom on this key mineral, essential at any age of life.
What are the benefits of calcium?
This mineral is essential for the formation and strength of bones and teeth. 99% of calcium reserves are stored in the skeleton, which allows the mobility of the body and protects the vital organs.
The remaining 1% of calcium, which is not bony, is essential for basic cellular functioning and is involved in many functions:
blood coagulation,
muscular contraction,
nervous conduction...
This concentration of circulating calcium must remain stable. Otherwise, when food intake is insufficient, the body is forced to draw on bone reserves, which can lead to progressive demineralization of the skeleton.
What are our daily calcium requirements?
They have recently been revised downwards and are now 950 mg per day for an adult over the age of 24. These reference intakes are easily achieved with a varied and balanced diet containing 2 dairy products per day.
What foods are the richest in calcium?
Calcium is found mainly - and in large quantities - in dairy products and small canned fish whose bones (sardines) are eaten.
It is also found in the plant world, but either in much lower concentrations (30 g of cheese contains as much as 600 g of green vegetables) or in foods that are eaten in small quantities (seeds, etc.).
Which cheeses are the richest in calcium?
The cheeses with the highest calcium content are hard cheeses (Parmesan, Emmental, Gruyère, Comté). Why is this? Because they have a reduced water content, and in fact all the other components are more concentrated. Rich in calcium, these cheeses are however the richest in fat. Beware of excesses!
Is calcium assimilated in the same way according to its origin?
Yes, whether animal or vegetable, liquid (water, milk) or solid (food), calcium is well assimilated.
On the other hand, that of food supplements is not as effective, because it does not stimulate as much as calcium from food the secretion of parathormone, a hormone that promotes the absorption of calcium in the intestine.
The absorption of calcium is also promoted by vitamin D: opting for fortified dairy products can therefore be a good reflex. This enrichment is systematic in many countries.
What can you do when you don't consume dairy products?
Unless they are enriched, vegetable juices (soy, oats...) do not contain calcium. You should then drink a calcium mineral water such as Hépar, Contrex or Courmayeur (0.5 l = 300 mg of calcium), include seeds and oilseeds in your diet, consume good quantities of green vegetables every day and regularly provide canned sardines.
Hypercalcemia: what are the consequences of excess calcium?
Lack of calcium can have serious health consequences. But a high calcium level (above 2.60 mmol/l) can also cause bone, digestive (constipation, nausea, vomiting, abdominal pain) and kidney problems. This often results in loss of appetite, increased thirst and diuresis (excretion of urine).
Usually identified during routine blood tests, hypercalcemia is often asymptomatic. It can be due to a parathyroid problem (blood disease, bone metastasis), but also to diet, cancer or bone disorders.
In the most severe cases, hypercalcemia can cause brain disorders (confusional syndrome, hallucinations), emotional disturbances, and even coma.
How can I lower the level of calcium in my blood?
Drinking lots of water (to increase the amount of urine) and regular exercise can lower the level of calcium in the blood. Diuretic medications can also increase calcium excretion.
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