IMPORTANCE OF CALCIUM NUTRIENT : COMPLETE STUDY ON DEFICIENCY AND ABOUT OSTEOPENIA AND OSTEOPOROSIS
The rigidity to the skelton is possible by calcium, calcium also accounts
for body weight, it makes around 2% of the body weight. Calcium accumulates in
the skelton at an average rate of 150 mg a day until the age of twenty early in
the humans. Calcium consumption depends on the intake of the food and dairy
products. Calcium is absorbed from the
small intestine. Calcium is excreted
via the principal routes - the kidney and the skin.
Calcium and Vitamin D:
In older men and women, calcium supplementation may prevent bone loss. A study revealed that 700 IU of vitamin D3
and 500 mg of elemental calcium daily had decreased the incidence of
non-vertebral fracture by 54%.
BONE MINERAL DENSITY TEST:
The amount of calcium mineral present in bones can be determined by Bone
mineral density test (BMD) using X-rays.
In the Bone Mineral Density test the results are referred to as a
T-score, the score values refer to the healthy levels of calcium.
As per the guidelines issued by Nutrition institutes,
T score between 1 and
-1 is :
Normal
-1 to -2.1 :
Low bone mass (Osteopenia)
-2.1 to -2.5 :
Osteoporosis
-2.5
or lower : severe
osteoporosis
What is osteopenia ?
When T-score is from -1 to -2.1 and osteopenia is a bone condition which is characterized by an increased risk of fracture which is nothing but bone
breaking and bone density is decreased.
What is Osteoporosis ?
when T-score is from -2.1 to -2.5 the condition is osteoporosis, the condition is low bone mass and there is deterioration of bone tissues.
What should we do to escape from these conditions ?
The people with osteopenia and osteoporosis, should include eating a balanced diet rich in calcium, moderating tobacco and reduce alcohol consumption. Along with these, one has to maintain regular physical activity and should have exposure to sunlight.
What is your calcium Requirement ?
AGE GROUP OPTIMAL DAILY INTAKE OF CALCIUM IN mgs.
0-6 months 400
6 months - 1 yr 600
1-5 years 800
6-10 years 800-1200
11-24 years 1200-1500
Men : 25-50 years 1000
>50 years 1500
Women: 25-50 years 1000
>50 years 1500
Pregnant & Nursing 1200-1500
DIETARY SOURCE OF CALCIUM:
APPLE, BANANA, PAPAYA, GRAPES, ORANGES, BEETROOT, DATES, CABBAGE, CAULIFLOWER, FENUGREEK
BAJRA, RAGI, WHOLE WHEAT FLOUR, DAL, BLACKGRAM, DAL
CHICKEN, MUTTON, PRAWN
ALMONDS, GROUNDNUTS
COW MILK, BUFFALO MILK, CHEESE, BUTTER
BUT IS IT POSSIBLE DAILY TO EAT ALL THE ABOVE ?SUPPLEMENTATION IS THE SOLUTION ...................
