Calcium is an essential element in our biology and physiology, we are all aware of its importance, and now the fashion of fortified foods including calcium can not miss.

This mineral is found mainly in bone (99%), growing to just over a kilo on average in an average individual. But this element is not only essential for the maintenance of our bones but is essential in processes such as muscle contraction, nerve impulse transmission, blood clotting and other tissues that join or support.

Bone tissue is contrary to what may seem a very live tissue, which is constantly renewed through osteoblast cells (build) and osteoclasts (destroyed), which are responsible for this function. In fact, bones are highly innervated and vascularized, so much so that a fracture of a femur or pelvis can bleed to death.

Calcium is absorbed in the small intestine and is excreted by the kidneys in urea. From our daily intake only absorb 30%, and only in cases of deficit the system is capable of reaching 50% offset. Our intake needs vary at different stages of our lives, but that between 1000/1500 milligrams. All studies agree if they are not taking a supplement increases the amount absorbed. What seems is that we have a peak or period of greatest bone density that occurs between 20-30 years, and Since then until death does not stop decreasing. All we can do is delay the process.

The factors that make more or less have a bone density is genetics, diet (correct vitamin D intake), exercise, hormonal factors and other lifestyle habits such as consumption of salt, snuff, coffee, alcohol and protein animal origin. As we all know the significant bone loss occurs the dreaded osteoporosis, silent disease that only evidence densitometry or a pathological fracture.

Osteoporosis affects only 0.6% of the population, but as this age, these data will increase, it is believed that at least 50 years multiplied by ten. The concern is also osteopenia, decreased bone mineral density may be a precursor condition to osteoporosis. However, not every person diagnosed with osteopenia will develop osteoporosis. This suffer 50% of women over 60años.

What do to avoid osteoporosis?

Calcium deficits not suffer during your lifetime, but there is a key period is the childhood and adolescence. Lack of this mineral at this stage of life, makes sure the disease. Exercise such as walking, running or working of resistance or weight training. Swimming, desgravita the body, except in severe cases the improvement is minimal. Healthy lifestyle: avoid over-consume or not salt, snuff, coffee and alcohol. Foods rich in calcium are dairy products as you know and its derivatives, as well, but want to consume dairy content in order of decreasing: sardines, salmon, almonds, hazelnuts, crayfish, shrimp, prawns, chickpeas, white beans, clams , cockles, mussels, chard, spinach ...