In the previous post we commented that Brazilians' diet is deficient in certain vitamins (E, D, A and C) and some minerals, in particular calcium. We also talk about the importance of these vitamins for certain functions of our body and where we can find them.
Today we will focus on calcium, talking briefly about its functions, its importance for the proper functioning of our body and in which foods we can find it.
Calcium 
Among the various nutrients, calcium consumption proved to be much lower than recommended.
Calcium is the most abundant mineral in the human body. About 99% of this nutrient is located in bones and teeth. In addition to forming and maintaining the human skeleton, it also participates in the process of blood clotting, muscle contraction, secretion of hormones, regulation of enzymatic reactions, being fundamental for communication between cells.
Bone tissue is an active organic tissue: its metabolism involves the fixation and exit of calcium from the bones (reabsorption), a process that involves, as mentioned in the previous post, the participation of vitamin D and hormones (calcitonin and parathormone). In the phases of life when bones are being formed – childhood and adolescence – calcium fixation is greater than its reabsorption. Human beings reach peak bone mass around 25 years of age. From this age onwards, the rate at which calcium is fixed in the bones progressively decreases. One of the consequences of aging is the loss of bone mass, which makes the bones more fragile and the person sometimes reduces in size.
If the amount of calcium fixed is less than that reabsorbed, the bone mass becomes less dense, which can cause osteoporosis. Disability in childhood can cause growth retardation, weight loss, delayed motor development, decreased muscle strength, weakness of the abdominal muscles and may present with an umbilical hernia, constipation or tooth decay.
Daily intake needs vary according to age group and physiological condition, being higher in adolescents and pregnant women (1,300 mg/day). Children aged 3 and 4 to 8 require 500 mg and 800 mg, respectively, and adults 1,000 mg/day.
To achieve these goals, it is necessary to eat foods rich in calcium, at least 2-3 times a day. Dairy products are the biggest sources: 1 glass of 200 ml of whole milk contains 240 mg of calcium; 1 medium slice of Minas cheese contains 310 mg, 200 ml of natural yogurt contains 300 mg of calcium. However, calcium can also be found in dark green leaves (spinach, kale, broccoli), sardines, shellfish, almonds, among others.
– But I hate milk and its derivatives. What should I eat then?
For people who do not like milk and its derivatives or cannot eat them (lactose intolerant, for example), the consumption of vegetables that are sources of these nutrients should be increased. Fortified drinks (such as calcium-fortified soy milk) should be included in your diet.
If, despite following all these tips, you notice that you are ingesting little calcium, see a doctor for information about possible calcium supplementation.
Sources:
Family budget survey 2008 – 2009. Analysis of personal food consumption.
http://www.sonutricao.com.br/downloads/Guia_Alimentar_Populacao_Brasileira.pdf
http://www.alimentacaosaudavel.org/Fosforo.html
www.nutrociencia.com.br/upload_files/arquivos/Artigo%20-%20Cálcio.doc