Healthy bones
21.5.2015
Calcium
Calcium is the fifth element present in the human organism, as far as its amount is concerned, after: carbon, hydrogen, oxygen and nitrogen. It is one of the basic building material of bones. An adult man weighting 70kg has 1000-1500g of calcium in his body composition, and a woman - 1000 g. The absorption of this element decreases with age and in case of women its assimilation is worse irrespective of their age.
Nearly 99 % of calcium accumulates in bones and teeth as calcium phosphate. A small amount of calcium, i.e. 1%, is present outside the skeleton in body fluids. This small amount of calcium has a very important role: e.g. it influences blood coagulation and maintains proper function of the heart, muscles and nerves. It has antidegenerative effect and prevents cancerous states. People who take calcium supplements suffer from colon carcinoma less frequently.
Calcium requirement changes with age:
The process of calcium absorption takes place mainly in the small intestine and is facilitated by vitamin D, lactose and protein. The more alkaline the gastric content is, the more difficult it is for the calcium salts to dissolve, which results in its worse assimilation. Calcium absorption decreases also in period of excessive stress and when the level of oxalates, phytine acid salts and phosphates in the organism is too big. They appear in products such as spinach, and after consumption of coffee, alcohol, sugar, drugs such as tetracycline, dehydrating drugs, or drugs neutralizing the acidic gastric contents /aluminium/. Bedridden people or people leading sedentary lifestyle assimilate less and extract more calcium.
Symptoms of calcium excess in the organism /hypercalcaemia/ :
Symptoms of calcium deficiency /hypocalcaemia/:
OSTEOPOROSIS
is a disease leading to atrophy of bones with changes in their structure. It results in weakened mechanical resilience of bones, which increases the risk of fractures even in case of minor injuries.
Calcium deficiency may be the reason of osteoporosis. Calcium is one the main bone minerals. It is calcium that determines the proper bone mass, which is at its highest value at the age of about 30-35, and then undergoes a gradual fall. The significance of female hormones preventing the loss of bone mass comes to an end in women after menopause. From that moment the rate of bone atrophy is much quicker. Thus, in case of women the risk of osteoporosis is much bigger than in case of men.
The loss of bone mass results in weakened bones, which increases the risk of fractures.
Complications of fractures may lead to permanent disability.
It results in weakened mechanical resilience of bones, which increases the risk of fractures even in case of minor injuries.
In Poland osteoporosis appears approximately in 25% of women over 50 and 20% of men. The mean calcium consumption for an average Pole has been determined to be 400 mg, while the daily calcium requirement is 1000-1500 mg.
Osteoporosis – main characteristics:
Can we prevent osteoporosis?
We can start fighting off osteoporosis today by paying attention to our daily diet. Remember to eat food rich in calcium and vitamin D.
Vitamin D
Actually, the name comprises a few compounds known as vitamin D1 (calciferol), D2 (ergocalciferol), and D3 (cholecalciferol). It has been obtained from cod-liver oil, but the organism can produce it itself (as one of very few vitamins) with the help of sunbeams. Thus, vitamin D1 can be found in cod-liver oil, D2 is produced by plants exposed to ultraviolet rays, and D3 is produced in human and animal skin.
This vitamin belongs to fat-soluble compounds. It is supplied in diet or produced in skin, where, under the influence of ultraviolet rays its forerunners change into an active form of the vitamin. Vitamin D activates the small intestine cells specialised in calcium and phosphorus assimilation, prevents their excessive extraction and maintains stable concentration in blood. It is responsible for the condition of all bones.
Vitamin B6
Vitamin B6, called pyridoxine, actually refers to the whole group of compounds. Nowadays, six biologically active forms of vitamin B6 are known, among which, apart from pyridoxine, we should include, e.g. pyridoxal i pyridoxamine. They are water-soluble, and the excess is extracted by the organism with urine.
It is indispensable to the production of hydrochloric acid. One woman and one elderly person out of five does not receive sufficient amounts of vitamin B6 with food. Its deficiency leads to anemia, dermatitis and neuropathy. It is used in depression and asthma treatment, prevents arthritis and infections, has an antithrombotic effect, relieves symptoms of premenstrual tension, improves the mood of people suffering from depression, reduces the risk of renal calcules formation, as well as inhibits processes of premature skin ageing.
Food sources:
Grains of wheat and rye, fish, poultry, meat, potatoes, avocado.
Defficiency:
- dermatoses
- ruptures of mouth corners
- acne
- insomnia
- optic neuritis
Vitamin C
It is indispensable for the proper collagen synthesis, which is the main organic component of bones. Scientific research suggests that there is a correlation between the intake of vitamin C and bone density. In osteoporosis prophylaxis the daily intake of 100 – 500 mg of his vitamin is recommended.
Vitamin K
It is indispensable to the proper blood coagulation. It has a very important role in the formation of the appropriate form of osteocalcine (protein of the bone tissue). Vitamin K deficiency may lead to the production of improper osteocalcine, and its excess is connected with reduced bone density and increased risk of fractures. In order to prevent osteoporosis 80 – 250 mg should be taken.
Products rich in calcium:
