Calcium is a mineral that reaches the blood through the diet and their mobilization from bone. Through a permanent intake of foods rich in calcium, so that nutritional needs are met is essential to prevent diseases such as osteoporosis.

How is absorbed better?

Whole milk, chocolate milk, yogurt and cheese have a similar absorption. But it is necessary to ensure sufficient intake to meet recommended levels of calcium.

Calcium is absorbed in the beginning of the small intestine (duodenum and early jejunum). Only absorbs about 30% of the calcium we eat and the remainder is eliminated through faeces, urine and sweat.

Facilitate calcium absorption lactose (a natural sugar in milk), gastric acidity and vitamin D. Hinder its absorption oxalates, phytates and phosphates in excess.

According to experts, the population should increase calcium intake by consuming products containing them or by taking calcium-fortified foods like milk or yogurt, or taking calcium supplements.

Calcium is best absorbed if taken spaced throughout the day. Thus, taking supplements, is best done during meals or milk products or calcium-fortified normal.

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Calcium is an essential mineral for bone structure and teeth and nervous system function and muscle. Knowing how much you need per day, which find food and prevent certain diseases and help us protect our health.

Calcium needs vary throughout life. It is generally recommended calcium intake following:
Calcium <-> Nutritional Needs
0-6 months <-> 210-600 mg daily
6-12 months <-> 270-600 mg daily
1-3 years <-> 500-800 mg daily
4-8 years <-> 800-1,200 mg daily
9-18 years <-> 1,300 mg per day
19-50 years <-> 1,000 mg daily
Over 50 years <-> 1200-1500 mg daily
Pregnant or lactating mothers: 1,200 mg daily in adults and 1,600 mg daily in adolescents.
Postmenopausal women who are not estrogen therapy: 1,500 mg daily.

The levels of calcium and vitamin D recommended daily diet are similar to the reduction of risk of colon cancer, osteoporosis, hypertension and hyperlipidemia. It has been suggested that these diseases are caused or related to low calcium intake of today’s society. Thus, to reduce their occurrence is recommended daily calcium intake around 1,500 mg in women and 1,800 mg in men, along with a daily administration of vitamin D between 400 and 800 IU.

If these figures can not be treated with diet is necessary to take supplements of both calcium and vitamin D. However, it is best to acquire the necessary calcium foods and containing or fortified with calcium.

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Bone density increases gradually during childhood and adolescence, peaking at about 20 years. This disease increases with age, especially in women after menopause and men over 60 years.

With the progressive aging population, osteoporosis is a public health problem that generates a high economic cost. It is estimated that Spain produces about 31,000 surgical Interventions for osteopathic fractures, resulting in economic costs in excess of 16,000 million pesetas per year.

They have identified a number of factors that are considered associated with an increased risk of osteoporosis and are: advanced age, female, menopause, smoking, alcoholism, thinness, and low intakes of calcium and vitamin D.

The most important mineral to bone are calcium and phosphorus, which represent over 90% of bone mineral content.

Many studies show the close relationship between diet and the incidence of fractures. Care must be taken calcium intake (milk, dairy products, cereals and legumes), getting an adequate intake of vitamin D3 through diet and regular exposure to sunlight, and regular practice of physical exercise coupled with an avoidance of snuff and alcohol.

The best way to combat this disease is prevention, hence the importance of ensuring children and adolescents on a diet with an adequate presence of calcium.

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Not many people like a sip of milk made from raw soybeans. The reason can vary, among other unpleasant odor and taste that is not tasty, especially soy milk does not have as much calcium cow’s milk.

But wait a minute! Soy milk also has many advantages compared to cow’s milk. For one thing, soy has estrogen-like compounds called phytoestrogens.

“Drinking soy milk once a day with hormone therapy estrogen naturally,” said Phaidon Toruan, a doctor from the Anti Aging & Executive Fitness Consultant.

Eating soy milk regularly can prevent the symptoms of bone loss or osteoporosis. Even so with sore complaints of menopausal women and post-menopause.

In fact, soy milk can also prevent arthritis. Understand it, soy milk contains vitamin Bl, B2, and niacin in the amount equivalent to cow’s milk. Soybeans also contain vitamin E and K are useful as a source of anti-aging or aging inhibitors.

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Vegetables are important foods for humans to maintain health. Green vegetables such as lettuce, spinach, green beans, kale, cassava leaves, papaya leaves, and others have various health benefits. Skeleton, dark green vegetables, and even fight free radicals.

content of natural nutrients in the greens very much. Not only are loaded with vitamins A, C, and D, but also the various elements of minerals such as calcium, iron, magnesium and phosphorus.

“All green vegetables contain many vitamins and minerals essential for the metabolism of nutrients in the body’s Why has many benefits,” benefits facilitate the digestive tract.

With a lot of green vegetables, it will facilitate the remnants of metabolism that are not useful out of the body so no time to settle and cause disease. Vegetables, dark green is a source of carotenoids (pigments found in plants in plants) belong to the best and it is important to combat free radicals.

Chlorophyll (green leaf substance) in green vegetables is a pigment of green plants and is found in plant cell chloroplasts. Chlorophyll has a chemical structure similar to hemoglobin (red blood cells).

Based on the research of nutrition experts, chlorophyll can be used to stimulate the formation of red blood cells in people with anemia. In addition, chlorophyll can also function as a natural cleanser which promotes detoxification; antioxidants that will neutralize free radicals before they cause damage to body cells; anti-aging and anti-cancer properties.

The enzyme protease inhibitor found in green vegetables can act as a cancer preventative. Especially in colon cancer. Vitamin K in green leafy vegetables play an important role in the process of blood clotting, bone formation, and prevent the formation of kidney stones.

Eating green vegetables regularly in each meal to maintain youthful look. It also helps maintain the strength of blood vessels that are not easily broken.

It is also important, and fiber content of natural antioxidants in green vegetables to maintain healthy digestive tract and launched. This will facilitate the remains of metabolism that are not useful out of the body so no time to settle and cause disease.

Antioxidants are commonly found in green vegetables may protect cells from ultraviolet light eyes which is the main cause of cataracts. This happens because green vegetables contain antioxidants of lutein and zeaxanthin was almost 10 times more than vitamin E can protect eye cells from damage caused by ultraviolet rays.

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