¿Sabías que el calcio es el mineral que más abunda en el cuerpo? Una persona adulta puede llegar a acumular hasta el 2 % de su peso. Aunque la mayor parte está en los huesos y dientes, también se encuentra en los tejidos, en el plasma sanguíneo, el cerebro y las células.
¿Qué es el calcio y por qué lo necesitamos?
Este mineral no solo es esencial para mantener la salud de los huesos, sino que también desempeña otras muchas funciones vitales que contribuyen a que el organismo tenga un buen funcionamiento.
Tiene un importante papel en la contracción muscular, en la coagulación de la sangre, en los latidos del corazón y en la salud del sistema nervioso. Sin ir más lejos, el calcio tiene un papel importante a la hora de hacer que nuestras neuronas sean capaces de producir impulsos nerviosos a lo largo de su membrana.
¿Cuáles son sus beneficios para la salud?
Salud ósea
Los huesos producen constantemente hueso nuevo y descomponen el viejo, y necesitan calcio para crecer y desarrollarse. Ésta es una de las razones por las que comer alimentos ricos en calcio es importante para los niños (y también para los adultos), para evitar enfermedades como el raquitismo.
A partir de los 30 años se alcanza el pico de masa ósea, lo que significa que el organismo ha alcanzado los niveles óptimos de tejido óseo. A partir de esa edad, el cuerpo va perdiendo masa ósea lentamente.
Salud muscular y cardiovascular
El corazón es un músculo que necesita calcio para expandirse y contraerse, al igual que los demás músculos del cuerpo.
Si padeces una deficiencia de calcio, es posible que no puedas moverte con facilidad, ya que tus músculos no funcionarán correctamente. También puede sufrir calambres musculares y contracciones de los músculos faciales.
Salud cerebral
A medida que envejecemos, a veces tendemos a olvidar cosas y esto puede deberse a que las concentraciones de calcio en las células cerebrales no se regulan correctamente y hacen que las neuronas no funcionen como es debido. Hay indicios que sugieren que este proceso puede hacer que el cerebro sea incapaz de almacenar correctamente los conocimientos.
Diabetes
Un estudio ha demostrado que también existe una relación entre la ingesta de calcio y la diabetes, ya que puede ayudar al organismo a metabolizar la glucosa, que es esencial para que llegue a las células y suministre energía. Esto funciona junto con la cantidad adecuada de vitamina D. También es posible que la cantidad correcta de calcio en el organismo pueda beneficiar a las personas con prediabetes, que se produce antes de la aparición de esta enfermedad.
¿Qué pasa cuando hay alteraciones en la cantidad de este nutriente?
Tal y como ocurre con muchos otros nutrientes, los niveles de calcio de tu organismo pueden producir problemas de salud tanto por ser demasiado altos como por ser muy bajos. A continuación puedes encontrar las principales alteraciones y síntomas.
Cuando hay déficit
El principal problema ocasionado por la deficiencia de calcio, ya sea por alguna condición genética o por un aporte bajo, es la osteoporosis. Esto conlleva tener unos huesos más frágiles y, por tanto, un mayor riesgo de fracturas.
Un aporte insuficiente también conduce a desarrollar enfermedad periodontal, y puede dar lugar a problemas neuromusculares como debilidad muscular, calambres y convulsiones. Por otro lado, la ingesta insuficiente de calcio está asociada a un aumento de la presión arterial.
Cuando hay exceso
El exceso de calcio o hipercalcemia puede producir muchos y diversos síntomas. Por ejemplo, síntomas como estreñimiento, nauseas, vómitos, dolor abdominal, debilidad muscular, apatía, depresión, irritabilidad, confusión, dolor en los huesos, mayor frecuencia para orinar, etc. podrían estar indicando que hay demasiado calcio en la sangre.
Existen algunas alteraciones que también podrían provocarlo, como el hiperparatiroidismo, el hipertiroidismo o la insuficiencia renal, entre otros.
Alimentos ricos en calcio
Se considera que los lácteos son la mejor fuente de calcio. En general, el queso es una excelente fuente de calcio, especialmente los quesos como el parmesano y el emmental.
Además, el queso es rico en proteínas y lactosa. Sin embargo, hay que tener en cuenta que algunos quesos son especialmente calóricos y deben consumirse con moderación.
El yogur es otro producto lácteo especialmente rico en calcio ya que la leche de vaca es uno de los productos que más contiene. Además, nuestro cuerpo absorbe fácilmente el calcio que aporta, por lo que es un alimento recomendado especialmente para los niños.
Alternativas a los lácteos
La cantidad de calcio recomendada en adultos entre los 19 y los 59 años de edad es de 1.000 mgs al día. Para los intolerantes, alérgicos, veganos o, simplemente, personas a las que no les guste la leche, el queso y el yogur, estos son algunos de los alimentos más ricos en calcio:
Espinacas : una ración individual de espinacas hervidas, de unos 200-300 grs, contiene 280 mgs de calcio.
Brócoli : una ración de 200-250 grs, proporciona por término medio 209 mgs de calcio.
Tofu : es básicamente leche de soja cuajada y tiene un promedio de 175, mgs de calcio por cada ración individual de entre 80 y 120 grs.
Soja : una ración individual de soja seca cocida que pese entre 180 y 250 grs puede aportar unos 178 mgs de calcio.
Alubias blancas : las legumbres también son una buena fuente de calcio. Una ración de 180-250 grs de alubias blancas secas cocidas aporta aprox. 129 mgs de calcio.
Garbanzos : una ración de garbanzos secos cocidos posee una cantidad de calcio algo inferior a la de las alubias blancas: 120 mg.
Sardinas en lata : Una lata con un peso neto de entre 25 y 35 gramos contiene en torno a 122 mg de calcio. El contenido en calcio de este pescado es mucho mayor cuando está enlatado que fresco, ya que se añade el calcio de las espinas.
Higos secos : cinco unidades de higos secos proporcionan un promedio de 120 mgs de calcio.
Coles de Bruselas :una ración de unos 200-250 grs de coles de bruselas aporta 70 mgs de calcio.
Almendras :un puñado -sobre unos 15-20 grs- proporciona 42 mgs de calcio.
Semillas de sésamo : Unos 15-20 grs de semillas aportan 35 mgs de calcio.
¿Quiénes deberían tomar suplementos de calcio?
Aunque lleves una alimentación equilibrada y saludable, puede resultarte difícil ingerir suficiente calcio si:
Sigues una dieta vegana
Tienes intolerancia a la lactosa y reduces el consumo de productos lácteos
Consumes grandes cantidades de proteína o sodio, lo que puede provocar que tu cuerpo excrete más calcio
Estás recibiendo un tratamiento prolongado con corticosteroides
Tienes determinadas enfermedades digestivas o intestinales que disminuyen la capacidad de absorber calcio, como la enfermedad intestinal inflamatoria o la enfermedad celíaca
En estas situaciones, los suplementos de calcio pueden ayudarte a cubrir tu ingesta de calcio recomendada.
¿Sabías que otros nutrientes pueden ayudarte a absorber mejor el calcio?
Manganeso: este mineral ayuda a que el metabolismo del cuerpo aproveche bien el calcio que recibe en la dieta.
Magnesio: esencial en el metabolismo del calcio y el fósforo.
Vitamina B12: esta vitamina interviene en la estimulación para la formación del hueso, así que es una compañera imprescindible para el calcio.
Vitamina D: esencial para la absorción del calcio. Se puede obtener de 3 formas: cuando la piel se expone a la luz solar, al ingerir algunos alimentos y tomando suplementos.
Vitamina K: participa en la formación de osteocalcina, proteína involucrada en la formación de hueso y dientes y que consigue que la matriz ósea sea fuerte.
Zinc: mineral básico para una correcta densidad ósea.
https://www.unilabs.es/blog/habitos-saludables/alimentos-ricos-en-calcio/
https://cuidateplus.marca.com/alimentacion/nutricion/2020/12/13/alimentos-ricos-calcio-quienes-toman-leche-175997.html
https://www.cun.es/chequeos-salud/vida-sana/nutricion/alimentos-ricos-calcio
https://www.mayoclinic.org/es/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097
https://www.sabervivirtv.com/guia-nutricion/calcio
https://www.salud.mapfre.es/videos/nutricion-y-crecimiento/para-que-sirve-el-calcio
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