Calcium absorption by bones
The degree of bone "calcification" - their mineralization - has a decisive impact on their mass (density) and at the same time on hardness and stiffness. Mineralization depends primarily on the abundance of easily digestible calcium in the diet. Secondly, the richness in the diet (and later in body fluids) of phosphorus salts and vitamins D and C. In addition, from the optimal concentration in the diet and body fluids surrounding the bone tissue of the following ions: magnesium, fluorine, zinc. All these bioelements cooperate in the creation of new bone tissue.
Dietary components conditioning the absorption of calcium through the bone:
- phosphorus - the right amount!
- vitamin D
- vitamin C
- the right amount of protein
- magnesium and other trace minerals
The role of phosphorus
Essential bone component is phosphorous-calcium salts. As we know - the bone supporting structure is composed of about 65% of a complex compound of calcium carbonate and calcium phosphate (hydroxyapatites). In normal conditions there is a constant exchange of calcium and phosphorus between the bone and a pool of salts of these elements supplied: a / in the diet - b / assimilated in the intestines - and c) contained in the blood. This phenomenon is most intense in young organisms during their rapid growth. However, it should be known that the process of calcium incorporation into the bone tissue is normal if the ratio of calcium to phosphorus in the system is 1: 1. (12)
Note - phosphorus displaces calcium from bones
If there is too much in the phosphorus diet, the element after getting from the intestines to the bloodstream will cause overactive thyroid glands and increased secretion of calcitonin hormone. Calcitonin will stimulate the excretion of calcium from the bones - which will weaken them. The abundance of phosphorus salt in the diet also blocks the absorption of calcium in the intestines due to the formation of insoluble calcium salts. This double threat to our pool of calcium in the bones behind the phosphorus from the diet is unfortunately very common. The salts of this element are now commonly used for the production of many popular food products. Suffice it to say that they increase durability and give juiciness, tenderness and beautiful color of beef ham, poultry, pork, meat preserves, etc. Furthermore, they can be found in cooling drinks, cakes and baking powder, and even in processed cheese and toothpastes. . So let's look at the compulsory composition of these purchased products and avoid the phosphoric acid compounds in them. In particular, beware of the "foodstuffs" permitted for the "improvement" of diphosphate and tetrasodium diphosphate, dipotassium and tetrapotassium diphosphate, pentasilpate and pentapotassium triphosphate, sodium orthophosphate and sodium and potassium polyphosphate. (1,2,9)
Vitamin D stimulates osteogenic cells
Vitamin D (cholecalciferol) not only facilitates the absorption of calcium, but also stimulates the formation of bone tissue. It is supplied to the body in small amounts along with food, and partly comes from spontaneous (endogenous) synthesis in the skin. It plays an important role not only in the regulation of the calcium-phosphate system of the body, but acting through specific receptors located on many cells, it participates in the regulation of bone tissue metabolism, muscle function and immune system. It should be known that the administration of vitamin D alone, without calcium supplementation, does not produce the effect of bone tissue growth. (12)
Vitamin C supports the construction of collagen - an important component of bones.
Yes, it's not a mistake.We already know that collagen - the basic connective tissue protein - has strong fibers that wrap around crystals of calcium salt - creating the strongest bone support structure known in nature. However, if the body receives too little vitamin C - ascorbic acid - defective and weak collagen fibers are formed. Structure of bones built of them, (INCLUDING THAT Z ? BY!) Are fragile and brittle! Therefore, the presence of vitamin C is so important in the daily process of bone renewal. What is important - the greater the deficiency of vitamin C - the less calcium absorption! Does the body defend itself against the "bad final product" by limiting bone growth? Unfortunately, the deficit of vitamin C also impairs the endurance and functional quality of other important bone components - joint cartilage, tooth enamel, etc.
The protein determines the absorption of calcium
Proteins are large complex biomolecules (polymers) made up of several dozen to several hundred amino acids. Amino acids are weak organic acids, which very much bind calcium molecules to the body - thus facilitating their transport in the body. The chemical bond between calcium and the acid residue has a relatively small potential, but at the same time one that is not too easily accidentally "torn". This makes it so that this small electrical potential is not an obstacle to penetration through the "repulsive" charged intestinal walls, and at the same time is quite strong, to stably transport calcium in the blood and store it in the body. Thanks to these properties, it is also easy to remove harmful excess. Therefore, a long-term low-protein diet - despite the high calcium content in food - can lead to deficiencies in this mineral in the blood and in the bones. In addition, some of the amino acids supplied in the diet (ie exogenous) - eg lysine, arginine - form important enzymes that regulate and facilitate the process of Ca absorption and transport through the intestines.
But be warned - a high-protein diet releases calcium!
The "leaching" of calcium from the bones can lead to a long-lasting high-protein diet. It especially threatens young people who want rapid muscle development. Such a diet for athletes and bodybuilders offers numerous companies in the form of special sets of amino acids, peptides, high protein nutrients, etc. Chronic excess protein will cause a metabolic reaction consisting in increased excretion of calcium from the intestines and body fluids - with urine and faeces. As a consequence, it can lead to intense excretion of calcium from bone tissue. For the same reasons, a long-term protein diet limited only to dairy products (milk, cheese, meat, eggs, etc.) is not beneficial for the preservation of systemic calcium resources.
Magnesium is important for calcium absorption
Magnesium is indeed indispensable for the proper absorption of calcium in the bones. It activates the synthesis of collagen, the process of ossification - it stimulates many enzymes that participate in bone formation. In addition, it stimulates osteogenic cells to incorporate calcium into the skeletal structure. It is also an important element of the structure of bones and teeth. After all, half of about 30 g of the systemic magnesium pool is an important component of the "scaffolding" of bone tissue - the crystals of calcium-phosphorus salts. Magnesium is also a part of tooth enamel, increasing resistance to decay. In a word, not only calcium deficiency - but magnesium weakens bones and teeth. But be careful! Calcium the body should receive about twice as much as magnesium. Because a high excess of magnesium against calcium will cause excretion of Ca in urine.
General conditions for good bone mineralization in a child:
- the right diet - rich in calcium, phosphorus, vitamin D, vitamin C, magnesium and other trace minerals
- proper functioning of physiological mechanisms - enzymatic, hormonal, excretory organs (kidneys), etc.
- no occurrence of systemic, genetic, etc. diseases affecting the economy of calcium
Ed. Edward Ozga Michalski, MA
More knowledge in the articles:
CHILDREN NEED CALCIUM
BONE CONSTRUCTION
BONE GROWTH INPUT
LOW-DRY DIET
INCUSION OF CALCIUM AND VITAMIN D
INCUSION OF CALCIUM DEPENDS VITAMIN D
CALCIUM ABSORPTION BARRIERS
Literature
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