Calcium for children: for strong bones and teeth

Calcium for children: for strong bones and teeth

I. The role of calcium in the children’s body: the foundation of health for life

Calcium, undoubtedly, is one of the most important minerals for the growing body of the child. Its role goes far beyond the simple construction of bones and teeth, covering a wide range of vital functions. Providing sufficient calcium consumption in childhood and adolescence is an investment in health for a lifetime, laid a strong foundation for strong bones, healthy teeth and optimal functioning of the body.

A. Bone mass: the basis of the skeleton and protection against osteoporosis

The vast majority of calcium in the body (about 99%) are concentrated in bones and teeth. In childhood and adolescence, the bones grow and strengthen intensively, accumulating calcium to achieve maximum bone mass. The bone mass reaches a peak by about 30 years, and then gradually begins to decline. Calcium deficiency in childhood can lead to a decrease in peak bone mass, which increases the risk of osteoporosis in adulthood – a disease characterized by fragility of bones and increased probability of fractures.

Mineralization of bones: Calcium, together with phosphorus, forms hydroxyapatitis, the main mineral component of bone tissue, providing its strength and hardness.
Growth and development of bones: Calcium is necessary for the normal growth and development of bones, ensuring the correct formation of the skeleton and the achievement of optimal growth.
Maintaining bone mass: Throughout life, bones are constantly updated in the process of bone remodeling, in which the old bone tissue is destroyed and replaced by a new one. Calcium is necessary to maintain the balance between the destruction and formation of bone tissue, ensuring the stability of the bone mass.

B. Health of teeth: Strong enamel and protection against caries

Calcium plays a key role in the formation and maintenance of teeth health. It is the main component of tooth enamel, the hardest tissue in the body, which protects the teeth from exposure to acids, bacteria and mechanical damage.

Enamel formation: During the development of teeth, calcium is involved in the process of amelogenesis, forming the crystalline structure of enamel.
Remineralization of enamel: Saliva contains calcium and phosphates that can remineralize enamel, restoring damage caused by acidic acids.
Caries protection: Sufficient calcium consumption helps to strengthen enamel and make it more resistant to acids, thereby reducing the risk of caries.

C. Neuromuscular function: pulse transmission and muscle contraction

Calcium plays an important role in the neuromuscular function, ensuring the transmission of nerve impulses and muscle contraction.

Transfer of nerve impulses: Calcium is involved in the release of neurotransmitters, chemicals that transmit nerve impulses between nerve cells.
Muscle contraction: Calcium is necessary for muscle contraction, including skeletal muscles, smooth muscles (for example, intestinal muscles) and heart muscle. It is associated with proteins with a troponin and tropomyosin, causing a change in their structure and allowing the assets and myosin to interact, which leads to a reduction in muscle fibers.

D. Blood coagulation: an important hemostatic factor

Calcium is involved in the process of blood coagulation necessary to stop bleeding in case of vascular damage. He is a cofactor for many blood coagulation factors, contributing to their activation and the formation of a thrombus.

E. enzymatic activity: regulation of biochemical processes

Calcium is a cofactor for many enzymes involved in various biochemical processes in the body, including digestion, energy metabolism and synthesis of hormones.

F. Regulation of blood pressure: maintaining healthy blood circulation

Some studies show that sufficient calcium consumption can help regulate blood pressure and maintain healthy blood circulation.

II. Recommended calcium consumption standards for children and adolescents: how much calcium is needed for healthy growth

Recommended calcium consumption standards vary depending on the age and physiological condition of the child. It is important to ensure sufficient calcium intake at each stage of development in order to maintain optimal growth and health.

0-6 months: 200 mg per day
7-12 months: 260 mg per day
1-3 years: 700 mg per day
4-8 years: 1000 mg per day
9-18 years: 1300 mg per day

These norms are based on the recommendations of international healthcare organizations and take into account the needs of the growing organism in calcium for the formation of bones, teeth and other vital functions. It is important to remember that these are only indicative values, and individual needs can vary depending on factors such as genetics, level of physical activity and health status.

III. Calcium sources in children’s diet: delicious and healthy products

Calcium can be ensured with the help of a variety of and a balanced diet, including products rich in this mineral.

A. Dairy products: classic source of calcium

Dairy products, such as milk, yogurt and cheese, are one of the richest and most easily digestible sources of calcium. They also contain vitamin D, which contributes to the absorption of calcium.

Milk: One cup (240 ml) of milk contains about 300 mg of calcium.
Yogurt: One glass (245 g) of yogurt contains about 415 mg of calcium.
SHE: The calcium content in the cheese varies depending on the variety. For example, 30 g of Chedder cheese contain about 200 mg of calcium.

B. Nemot products enriched with calcium: alternatives for those who do not consume dairy products

For children with lactose intolerance or allergies to dairy products, there are non -dummy alternatives enriched with calcium.

Enriched vegetable milk (soy, almond, oatmeal): Many plant types of milk are enriched with calcium, and one glass can contain the same or even more calcium than cow’s milk. It is important to choose products enriched not only with calcium, but also by vitamin D.
Enriched orange juice: Some types of orange juice are enriched with calcium.
Enriched cereals for breakfast: Some breakfast cereals are enriched with calcium and other nutrients.

C. Other calcium products: diversity in the diet

In addition to dairy and enriched products, calcium is contained in various other products.

Green sheet vegetables (cabbage, spinach, broccoli): Green sheet vegetables contain calcium, but its digestibility can be lower than from dairy products.
Fish with bones (sardins, canned salmon): Fish with bones is a good source of calcium.
Tofu, enriched with calcium: Tofu, enriched with calcium, is a good source of calcium for vegetarians and vegans.
Almond: Almonds contains calcium, but its digestibility can be lower than from dairy products.
Snem seeds: Sesard seeds contain calcium.

IV. Calcium factors affecting the absorption of calcium: how to help the body get a maximum benefit

Calcium absorption is a complex process that various factors affect. Optimization of these factors can help the body get maximum benefits from calcium consumed.

A. Vitamin D: key to the assimilation of calcium

Vitamin D plays a key role in the absorption of calcium. It contributes to the absorption of calcium in the intestines and maintaining the normal level of calcium in the blood. Vitamin D deficiency can lead to a decrease in calcium absorption, even if calcium consumption is sufficient.

Sources of vitamin D:
- Sunlight: The skin synthesizes vitamin D under the influence of sunlight. However, the amount of vitamin D, synthesized by the skin, depends on the time of year, time of day, geographical latitude, skin color and the use of sunscreen creams.
- Food products: Vitamin D is contained in a small number of products, such as fatty fish (salmon, tuna, sardines), egg yolks and enriched products (milk, cereals).
- Food additives: Vitamin D can be taken in the form of food additives.

B. Phosphorus: An important partner of calcium

Phosphorus, like calcium, is an important mineral for bones and teeth. It is important to maintain a balance between calcium and phosphorus. Excess phosphorus can worsen the absorption of calcium.

C. Other nutrients: synergistic effect

Other nutrients, such as magnesium, vitamin K and vitamin C, also play a role in bone health and can synergetically interact with calcium.

D. Food fibers: Moderation is important

Dietary fibers are important for the health of the digestive system, but their excess can reduce calcium absorption. It is important to maintain a balance between fiber and other nutrients.

E. Fitat and oxalates: natural absorption inhibitors of calcium

Fitates and oxalate are natural substances contained in some plant products, such as cereals, legumes and spinach. They can contact the calcium in the intestines and reduce its absorption. To reduce their influence, it is recommended to soak and cook these products before use.

F. Salt and caffeine: moderate consumption

Excessive consumption of salt and caffeine can increase the elimination of calcium from the body in urine. It is important to moderately use these substances.

G. Physical activity: Bone remodeling stimulation

Physical activity, especially exercises with weight load, stimulates bone remodeling and helps to strengthen bones. Regular physical exercises are important for optimal absorption of calcium and bone health.

V. Calcium deficiency in children: symptoms, consequences and diagnostics

Calcium deficiency in children can have serious health consequences, especially during active growth.

A. Symptoms of calcium deficiency:

Rakhite: In children, rickets leads to bone deformation, growth of growth and muscle weakness.
Growth delay: Calcium deficiency can lead to growth retardation.
Caries: Calcium deficiency can increase the risk of caries.
Convulsions: In severe cases, calcium deficiency can lead to seizures.
Numbness and tingling: Numbness and tingling in the fingers of the arms and legs can be a sign of calcium deficiency.
Muscle cramps: Muscle cramps and convulsions can be a sign of calcium deficiency.
Fitty nails and hair: The fragility of nails and hair can be a sign of calcium deficiency.
Fatigue and weakness: Fatigue and weakness can be a sign of calcium deficiency.

B. The consequences of calcium deficiency:

Reducing peak bone mass: Calcium deficiency in childhood and adolescence can lead to a decrease in peak bone mass, which increases the risk of osteoporosis in adulthood.
Increased risk of fractures: Calcium deficiency increases the risk of bone fractures.
Growth delay: Calcium deficiency can lead to growth retardation.
TF Problems: Calcium deficiency can lead to problems with teeth, such as caries and weak enamel.
Violation of the neuromuscular function: Calcium deficiency can lead to impaired neuromuscular function, such as muscle cramps and convulsions.

C. Diagnosis of calcium deficiency:

Blood test: A blood test can measure the level of calcium in the blood. However, the level of calcium in the blood does not always accurately reflect calcium reserves in the body.
Densitometry of bones: Densitometry of bones is a method for measuring bone density. It can be used to diagnose osteoporosis and evaluate the risk of fractures.
Clinical inspection: The doctor can conduct a clinical examination and evaluate the symptoms of calcium deficiency.

VI. Calcium additives for children: when they are necessary and how to choose the right

In most cases, sufficient calcium consumption can be provided using a variety and balanced diet. However, in some cases, calcium additives may be required.

A. Indications for the use of calcium additives:

Lactose intolerance or allergies to dairy products: Children with lactose intolerance or allergies to dairy products can be difficult to get enough calcium from the diet.
Vegetarian or vegan diet: Vegetarians and vegans can be difficult to get enough calcium from plant sources.
Insufficient consumption of calcium with food: Children who do not consume enough products rich in calcium may require calcium additives.
Certain diseases: Some diseases, such as intestinal diseases, can worsen the absorption of calcium.

B. Types of calcium additives:

Calcium carbonate: Calcium carbonate is the most common type of calcium additives. It must be taken with food so that it is well absorbed.
Calcium citrate: Calcium citrate is better absorbed than calcium carbonate, especially in people with stomach problems.
Calcium gluconate: Calcium gluconate contains less calcium than calcium carbonate and calcium citrate.
Calcium lactate: Calcium lactate contains less calcium than calcium carbonate and calcium citrate.

C. Dosage of calcium additives:

The dosage of calcium additives should be determined by the doctor. It is important not to exceed the recommended dose, since an excess of calcium can lead to side effects.

D. Side effects of calcium additives:

Side effects of calcium additives are rare, but may include constipation, bloating and nausea.

E. How to choose calcium additives correctly:

Consult a doctor: Before giving the child calcium additives, it is necessary to consult a doctor.
Choose quality additives: Choose calcium additives from reliable manufacturers.
Pay attention to the composition: Pay attention to the composition of the additive and make sure that it contains calcium in a digestible form.
Observe the dosage: Strictly follow the recommended dosage.

VII. Myths and misconceptions about calcium for children: We dispel doubts

Around calcium and its role in children’s health, there are many myths and errors. It is important to know the truth in order to make reasonable decisions regarding the nutrition of the child.

Myth: The more calcium, the better.
- Reality: Excess calcium can lead to side effects, such as constipation and formation of kidney stones. It is important to observe the recommended calcium consumption standards.
Myth: dairy products are the only source of calcium.
- Reality: Calcium is contained in various products, including green leafy vegetables, fish with bones and enriched products.
Myth: calcium additives – better than calcium from food.
- Reality: Calcium from food is better absorbed than calcium additives. Calcium additives should be used only in cases where it is impossible to get enough calcium from the diet.
Myth: Calcium deficiency is only a problem for the elderly.
- Reality: Calcium deficiency can occur at any age, especially in childhood and adolescence, when the bones are intensively grow and strengthen.
Myth: Physical activity is not important to bone health.
- Reality: Physical activity, especially exercises with weight load, stimulates bone remodeling and helps to strengthen bones.

VIII. Tips for parents to ensure sufficient calcium consumption in children: Practical recommendations

Diversify the child’s diet with products rich in calcium. Include dairy products, green leafy vegetables, bones and enriched products in the child’s diet.
Provide sufficient consumption of vitamin D. Make sure that the child receives enough vitamin D from sunlight, food or food additives.
Encourage physical activity. Encourage the child to engage in physical exercises, especially exercises with weight load.
Limit the consumption of salt and caffeine. Limit the consumption of salt and caffeine, as they can increase calcium elimination from the body.
Consult a doctor. If you have any fears about your child’s calcium consumption, consult your doctor.

IX. Conclusion:

Calcium plays a vital role in children’s health, providing strong bones, healthy teeth and optimal functioning of the body. Providing sufficient calcium consumption in childhood and adolescence is an investment in health for life. A diverse and balanced diet, including products rich in calcium, sufficient consumption of vitamin D and regular physical activity are key factors for maintaining the health of bones and the general well -being of the child. If necessary, after consulting a doctor, you can use calcium additives. Remember that the child’s health is in your hands!

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