The Importance of Calcium in the Diet

Calcium is absorbed in the small intestine; this processcan increase the risk of bone fractures, loss of height
is dependent on vitamin D. To provide the rigidand formation of a "dowager's hump" all due to the
structure of the skeleton calcium is vital, aroundsoft and thinning bones. This will affect one in three
about 3lb of the body's weight is calcium, 99 per centwomen and one in twelve men by the age of
being in the teeth and bones. It is important inseventy.
growing children to help bones grow and the elderlyThe conventional explanation of why Osteoporosis
as the ability to absorb calcium becomes impairedaffects women of a certain age more than men is
with age. Together with magnesium it is needed forthat once a women stops menstruating she produces
nerves and muscles to function properly. It also helpsonly a small amount of the oestrogen which helps to
to maintain the right acid/alkaline balance and blood tokeep calcium in her bones. This is why women are
clot. An adult needs a daily calcium intake of betweenrecommended to take hormone replacement therapy
700 and 1000mg. Those at risk of osteoporosis may(HRT). This is not the case as research has shown
need as much as 1500mg a day. This protection isthat Progesterone stimulate osteoblasts to produce
boosted when combined with linoleic acid fromnew bone and that by taking Progesterone it
evening primrose oil. Calcium and phosphorus workincreases bone density by four times, oestrogen
together on a ratio of two to one for healthy teethwhich stimulates osteoclast cells only stops the loss
and bones and calcium and magnesium work togetherof old bone.
for cardiovascular health. The two most deficientA women stops ovulating in the time before and
minerals in a women's diet are calcium and iron.after the menopause. Even though the body still
Calcium supplements have shown to protect againstproduces a little amount of oestrogen if no ovum is
pre-eclampsia which is high blood pressure inreleased then no progesterone is produced. Scientists
pregnancy. It is a good idea to increase calciumnow believe that it is the deficiency of progesterone
consumption during the last three months ofnot oestrogen that is precipitating osteoporosis.
pregnancy and the first few months of lactation toThis is not the only factor in the cause of
ensure that the baby get sufficient amount ofosteoporosis; diet is also a strong factor which is
calcium to help bone development and growth. If thewhy it is uncommon in some cultural groups. The lack
baby doesn't get enough calcium from its mother, itof calcium in the diet is thought not to have a huge
will be withdrawn from the mothers bones, possiblybaring on osteoporosis, in fact the Bantu tribes of
leading to bone disease in the future.Africa have on average a calcium intake of 400mg
Signs of calcium deficiency are rickets, osteomalaciaand their women suffer little osteoporosis whereas
and osteoporosis.the Eskimos have a substantial higher intake of
Calcium like sodium and potassium contribute to bothcalcium in their diet but their women suffer from high
extracellular and intracellular cell environment. Calciumincidents of osteoporosis. The problem seems to be
is also needed as intercellular cement to keep thetoo much dietary protein.?
cells of the body together. It also controls fluid toThe Eskimos have more protein in their diet than the
allow enzyme reaction to take place. Calcium is vitalBantu tribes. Protein-rich foods are acid-forming. The
for the contraction of muscle. The brain sends nervebody cannot tolerate acid level changes and it uses
impulses that release calcium in the muscle whichthe alkaline agents - sodium and calcium to neutralise
triggers muscle reactions. Calcium also helps to controlthe acid effect. When all the sodium reserves are
cholesterol.used up by the body it takes calcium from the
Calcium helps in the process of secretion, bile,bones. This is why a high protein acid forming diet
pancreatic fluid, gastric, intestinal, hormonal andleads to calcium deficiency and may also be the
mucous all rely on calcium to move the small dropletsprimary cause of osteoporosis. This may well explain
through the cells boundaries and cell walls.why vegetarian women suffer less from
The AMP (adenosine monophosphate) is calciumosteoporosis. In fact vegetarians in general need less
dependent. This maintains the balance of proteins incalcium than those who eat meat because of the
the body.reduce intake of protein.
Calcium is also needed in the release ofOmega 3 and 6 fatty acids which are found in fish oil
neurotransmitter. These are vital for a properand evening primrose oil if taken in large doses
functioning nervous system.increase the absorption of calcium from the gut like
Calcium is one of the 'buffers' in blood that helps tovitamin D does. Not only do they increase calcium
keep the levels of acid/alkaline. Calcium levels in theabsorption but they also reduce calcium loss in the
blood are affected by hormones. If levels drop thenurine. PUFAs prevent the abnormal deposition of
Tetany could occur; this is a condition that causescalcium in soft tissue and increase calcium levels in
tremors and involuntary contractions of the muscles.bones. PUFAs can help with the bone loss at
Osteoporosis, which means "porous bones", is atmenopause.
epidemic proportions particularly in women after theIn summary, calcium is a very important mineral in the
menopause. It is a painful and potentially cripplingdiet especially with women at menopausal age. It can
disease which is due to the loss of calcium in thestop the onset of osteoporosis and reduce bone loss
bones. By the age of fifty up to 25 per cent of theand fragility. It is also important for pregnant women,
skeleton could be missing due to Osteoporosis, thisgrowing children and the elderly.