I'm sure majority of us recognize the adverts of dairy products, especially for children, which would guarantee healthy and strong bones. Does the consumption of dairy products protect us from osteoporosis? Supplying calcium with diet is definitely important for strong and healthy bones. It's commonly admitted that dairy products are the only good sources of calcium, and the regular consumption of such products protects us from osteoporosis.
Calcium is a mineral component, which is responsible for the structure and strength of bones and teeth. Moreover, it cares about proper functioning of nervous, muscle and hormonal systems.
Women should provide at least 1100mg of calcium and men – 800mg.
How much calcium can we find in dairy products?
One glass of milk contains 315mg of calcium, 100g of mozzarella cheese contains about 730mg of calcium, and a cup of natural yoghurt contains about 290g of calcium.
Calcium can be found in bio-available forms of many vegetables, e.g. in kale, spinach, cabbage, seaweed, but also in meat and sea fruit, in nuts and seeds.
In kelp seaweed (100g) you can find about 1100mg of calcium, in 100g of almonds there is 230mg of calcium, and in 100g of kale there is 120mg of calcium.
Mineral water is also a valuable source of this component.
Moderately and highly mineral water supplies about 100-200mg/l of calcium.
However, not only the amount of calcium is important, but most of all, how much of it we absorb.
The factors which do not decrease the absorption of calcium are cereals and legumes, because they contain the phytic acid. I should also mention here stress and ageing processes.
The supply of proteins in diet is very important, because the insufficient amount of this macro nutrient influences the reduction of the absorption of calcium.
It's worth adding, that healthy bones do not only depend on calcium. Also vitamins, such as C, D3 and K, as well as minerals, such as magnesium and phosphorus are important.
Hormonal balance is crucial, just like no inflammations.
Low-fat diet, which is widely promoted nowadays, may contribute to calcium deficiency and it may negatively influence the condition of bones. This happens thanks to insufficiency of vitamin D and K, which dissolve in fats.
It's also extremely important, that exercises with load improve the mineral density of bones. In order to hold the resistance, bones produce structural excipients. When doing strength training, you strengthen your bones at the same time.
Too large supply of calcium is as adverse as its insufficiency. It increases the risk of dangerously high density of calcium in blood. It may cause kidneys disorder, creation of kidney stones and high blood pressure.
To sum up, calcium is an important component of diet. The balance of calcium is necessary in order to sustain healthy bones and the whole body. Dairy products are not the only good sources of calcium. It's good to do strength training to strengthen the bones, too.