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Cálcio é o mineral mais abundante no corpo humano. A função primordial do cálcio é a formação de ossos e dentes, bem como sua manutenção. O cálcio é extremamente importante também para diversas outras funções vitais, como contração muscular apropriada, batimentos cardÃacos saudáveis e no combate à osteoporose.
Podemos destacar algumas doenças decorrentes da falta de cálcio no organismo:
Osteoporose: Esta doença é originada pela perda de massa óssea, podendo ocorrer fraturas.
Osteomalácia: Muito confundida com a osteoporose, nesta doença ocorre uma falha na mineralização da matriz óssea, causando também fraturas.
Raquitismo: É uma doença que provoca má formação dos ossos, durante o perÃodo de crescimento.
Para evitar essas doenças e para que o seu organismo exerça as funções da melhor maneira possÃvel, é importante consumir todos os dias alimentos fontes de cálcio. A recomendação diária para adultos é de 1.000mg.
A absorção de cálcio pode ser prejudicada por alguns fatores, como a presença de ferro, um mineral presente em carnes e ovos. Por isso procure não consumir alimentos ricos em ferro junto com alimentos ricos em cálcio, como por exemplo: carne bovina e leite desnatado. Já outras substâncias podem aumentar a absorção do cálcio pelo organismo, como é o caso da lactose do leite. O leite é uma fonte riquÃssima de cálcio, e este cálcio é muito bem absorvido devido à lactose (açúcar do leite), que contribui para sua maior absorção. A vitamina D também aumenta a absorção de cálcio, por isso procure consumir alimentos ricos em vitamina D juntamente com o cálcio. A maior fonte de vitamina D é obtida através da luz solar na pele. Os raios solares colaboram com a produção desta vitamina no organismo humano, que por sua vez, ajuda a fixar o cálcio.
Fontes de vitamina D: óleo de fÃgado de peixes, peixes como atum, cação, arenque, além de manteiga, gema de ovo, entre outros.
Tabela com alguns alimentos não lácteos ricos em cálcio
Fonte: Corpo Perfeito, NutriTotal, CyberDiet
Poderá gostar:
Adoçante, qual a melhor opção?
Quais alimentos provocam retenção ou perda de lÃquidos corporais?
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obrigado pelas dicas que me são enviadas,principalmente dicas enviadas de
NUTRICIONISTA,principalmente no meu caso(acho que já havia falado sôbre isso)que tenho Diabéte,é duro controla-la sem essas Orientaçoes que pego em site como esse.
Obrigado
Gomes
CAmpinas/Sp