Es posible que el calcio sea el mineral más popular en el mundo. A lo largo de la vida, escuchamos mencionarlo en charlas de salud; si se habla de huesos, se habla de calcio, si se habla de dientes, se habla de calcio, si se habla de maternidad, se habla de calcio.
De hecho, muchas publicidades de productos alimenticios y para la salud mencionan el calcio. Lácteos fortificados con calcio, cereales con calcio, huevos con calcio, pastas dentales con calcio, y así; una infinidad de productos compuestos por calcio. Claro que, ¿realmente conocemos su importancia y cómo funciona en el cuerpo?
Tener un adecuado conocimiento del funcionamiento de este mineral, es de vital importancia para no caer en el error que muchos cometen: Tomar calcio sin supervisión médica. Pasa que, existen casos de personas que, por el simple hecho de cuidar sus huesos de manera independiente, consumen tónicos o pastillas de calcio; ignorando que, el excesivo consumo de este mineral puede traer consecuencias negativas para el cuerpo.
Por esta razón, quiero brindarte información detallada, antes de que tomes la decisión de añadir calcio a tu dieta.
¿Qué es el calcio?
El calcio es uno de los minerales más abundantes e importantes del cuerpo. El 99% del calcio se encuentra en los huesos y el 1% restante se reparte entre los tejidos y la sangre. Para obtener esta cantidad, los intestinos absorben el mineral a través de la dieta, que esté compuesta por vitamina D, para luego ser distribuida al sistema óseo, muscular y circulatorio.
¿Para qué sirve el calcio?
El calcio combinado con el fosfato, se transforma en el elemento que fortalece los huesos y dientes; también funciona como un transmisor de impulsos nerviosos, contrae los músculos y coagula la sangre.
El calcio es un mineral primordial para mantener el funcionamiento, no solo de los huesos, también del sistema nervioso, músculos y corazón.
Algunas funciones del calcio que debes saber son:
- Contribuye a mantener los huesos y dientes en buen estado.
- Cumple un papel importante en la contracción muscular.
- Estimula la secreción hormonal.
- Favorece la activación de enzimas que sirven como mediadores en distintas reacciones químicas del organismo.
- Colabora en la permeabilidad de las membranas celulares, para que éstas puedan efectuar el intercambio de oxígeno y nutrientes con el medio.
- Participa en la absorción de la vitamina B12.
- Mantiene la normalidad de los latidos del corazón.
Una cantidad adecuada de calcio en el cuerpo, puede evitar la aparición de osteoporosis.
¿Cómo detectar la falta de calcio?
Presentar déficit de calco puede llegar a ser muy contraproducente para la salud, porque tu cuerpo se hace vulnerable a presentar todo tipo de problemas musculares, nerviosos y óseos. Los síntomas para identificar la falta de calcio son:
- Debilidad en los huesos
El déficit de calcio puede debilitar los huesos, esto supone un mayor riesgo de fracturas. Además, con el tiempo, el sistema óseo pierde su densidad.
- Debilidad en los dientes
El calcio es el mineral que forma y fortalece los dientes, su falta puede generar malformaciones dentales en los niños y problemas bucales en los adultos.
- Calambres musculares
Es el síntoma más común en personas con falta de calcio en su organismo. El déficit del mineral produce debilidad en los músculos, dificultando el movimiento y esfuerzo de los mismos.
- Uñas quebradizas
Otro de los síntomas más comunes es éste, ya que, el calcio se encarga de proteger y fortalecer las uñas; por lo que, si notamos que se rompen con facilidad, es porque hay déficit de calcio.
- Caída del cabello
La sequedad del cuero cabelludo y caída del cabello, también son factores que significan deficiencia de calcio.
Alimentos con calcio
Una dieta equilibrada consumiendo alimentos ricos en calcio, puede ayudarte a evitar los síntomas mencionados y no sufrir problemas por la falta de este nutriente. Algunos alimentos que contienen calcio son:
- Leche y derivados como queso, yogur, nata y mantequilla.
- Pescados como atún, anchoas, mariscos y salmón.
- Frutos secos como nueces, castañas, pistachos, almendras y avellanas.
- Verduras y hortalizas como la acelga, puerros, brócoli, lechuga, col rizada, hojas de nabo.
- Frutas con calcio como kiwi, fresas, ciruelas, uvas pasas e higos secos.
- Alimentos fortificados con calcio como cereales, zumos de frutas, bebidas de soya y tofu.
- Legumbres como la soya, garbanzos, habas y arvejas.
También es recomendable consumir complementos alimenticios en base al calcio, en caso de presentar síntomas de falta de calcio. Pero, siempre con guía o asesoría médica.
Problemas por falta de calcio
La deficiencia de calcio puede provocar algunas enfermedades, tales como:
- Preeclampsia: Consiste en episodios de hipertensión arterial y presencia de proteínas en la orina durante el embarazo. Se ha detectado que la presencia de calcio en la orina es una señal de esta enfermedad, ya que el cuerpo va perdiendo este mineral.
- Presión alta: El calcio está relacionado con los niveles de presión, por lo que su falta puede incrementar la presión.
- Cáncer: Existen investigaciones que indican que la falta de calcio hace a la persona más propensa a padecer cáncer, especialmente cáncer de colon y próstata.
- Osteoporosis: Es una condición que se adquiere a largo y mediano plazo cuando hay falta de calcio; este problema comúnmenteaparece a partir de los 35 años.
- Osteopenia: Se trata de la disminución de la densidad ósea y el debilitamiento de los huesos, dando lugar a la osteoporosis.
- Raquitismo: Cuando se tiene una cantidad demasiado baja del mineral, se produce esta enfermedad, que se trata de la deformidad ósea.
- Tetania: Siendo que el calcio es vital para la salud de los músculos, su falta puede producir tetania, una enfermedad que altera las contracciones musculares.
¿Qué pasa si consumo mucho calcio?
Cuando hay una sobre ingesta de calcio puede producirse hipercalcemia, un problema que se genera cuando se detecta mucho calcio en la sangre. Esto ocurre cuando hay una alteración en los huesos, o existe una absorción gastrointestinal excesiva, o cuando hay una excreción renal disminuida de calcio.
Esta enfermedad se puede detectar si se presentan estos síntomas:
- Estreñimiento.
- Náuseas.
- Vómitos.
- Dolor abdominal.
- Inapetencia.
- Aumento de la micción.
- Deshidratación y sed excesiva.
Por tanto, no es aconsejable que te auto suministres calcio sin consultar primero con un médico y realizarte los exámenes de sangre correspondientes, para saber qué nivel de calcio presenta tu organismo.
Un dato importante que debes conocer, es que, para que el calcio se absorba correctamente en tu cuerpo, debes consumir vitamina D o alimentos ricos en vitamina D. Ya que, esta vitamina permite que los huesos, nervios y músculos puedan absorber el calcio sin correr el riesgo de ser eliminado mediante la orina.
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