Soda leaches calcium. Green tea flushes out calcium from the body or not, is there a danger

There is no debate about the health benefits of green tea. Numerous Scientific research in the USA, China, Japan confirmed what Chinese healers have known for thousands of years. Green tea improves immunity, tones, improves metabolism and removes fats, prevents the formation of cancer cells and aging. It contains over 300 different chemical substances– macro- and microelements, proteins, amino acids, enzymes, essential oils and vitamins. The combination of them in tea is unique, it is impossible to replace them with other plants, and even more so with chemicals.

However, in recent times Increasingly, articles appear on the pages of newspapers and Internet sites that green tea can harm the body, as it removes calcium from it.

calcium in the human body

Calcium is one of the most important macronutrients that form a healthy bone tissue, it is also involved in the processes of muscle contraction, blood clotting, nervous excitability, is important for the regulation of cardiovascular activity and cell construction.

In a healthy body, calcium is in dynamic constancy, that is, it enters and leaves the body every day. Violations of the balance of calcium metabolism leads to diseases. The deficiency causes brittle nails, dental problems, convulsions and other diseases, and with a critical shortage, the development of osteoporosis. But too much is also bad.

This element is well absorbed from:

1. dairy products,
2. fresh vegetables,
3. nuts,
4. sunflower seeds
5. legumes.

Oxalic acid (found not only in sorrel, but also in chocolate), fats, and palm oil prevent its absorption.

And some foods and substances contribute to the removal of calcium from the body, these include:

• salt,
• alcohol,
• carbonated drinks,
• caffeine.

It is because of these properties of caffeine that warnings about a possible harmful influence green tea on the skeletal system.

caffeine and calcium

AT scientific world No consensus regarding the effect of caffeine on bone metabolism.

There is evidence that 100 mg of caffeine can remove 6 mg of calcium. One cup of green tea contains from 30 to 70 mg of caffeine (depending on the variety, brewing method and other factors), for comparison, one cup of ground coffee contains 90-200 mg.

In addition, the caffeine contained in tea acts in combination with L-theanine, significantly mitigating its effect, preventing undesirable effects, including in relation to macronutrients.

Even if we take an average amount of 50 mg of caffeine per tea cup, it turns out that one cup can flush out 3 mg of calcium.

That is, taking 3-5 cups a day can bring a maximum of 10-15 mg, despite the fact that the daily requirement for it is 1200-1500 mg. This is about 1%, such an influence cannot be called significant.

In addition, the tea leaves themselves also contain calcium - about 15 mg per cup. Perhaps not all of it is absorbed, but it definitely makes up for the losses.

Another important quality of green tea is that it contains magnesium (about 3 mg per 100 g of product), namely magnesium is required by the body for better absorption of calcium from other products.

Latest Research

In one of the Western journals, the work of American scientists was published, indicating the positive effect of green tea on the skeletal system. Similar results were obtained as a result of research conducted at the University of Hong Kong.

Scientists concluded that tea and its bioactive components can reduce the risk of fractures by increasing the level of bone mineralization.

One of the main components of tea - catechin, or rather, its type - EGCG - increases the activity of cells that form bone tissue (osteoblasts) and inhibits the activity of osteoclasts that destroy bone tissue.

Is it possible to get rid of excess salt in the body if you drink plain water? For opponents of distilled water, this is the main argument. Wouldn't that be too much? We invite you to think.

If there is a lack of some mineral in the water, is this statement correct: calcium is not enough in the body, because it is not enough in water. There is no radioactive iodine in the liquid, therefore, it is washed out of the body. Sodium is excreted from the body because there is not enough of it in the water. In what we drink, there is not much cholera vibrio, so it is excreted from the body. Nitrates cannot remain in the body - there are not many of them in the water. Pesticides are removed from the body - they are not in the water. Such a list can be continued indefinitely, listing more and more new elements.

Is this correct? Unfortunately no. In any case, if we talk about toxic substances and pesticides. Simply because in the water that we drink, they simply do not exist. Such substances cannot be removed from the body. Otherwise, such difficulties with poisons WOULD NOT arise. You never know what he drank ... at least mercury ... drink water after that and everything will be washed out of the body.

In this case, the next question is why leach out sodium with calcium? After all, poisons and heavy metals remain in the body. People say: what is missing in the water will be washed out of the body. This statement is not entirely correct.

Here you can object: mercury has a different effect than calcium. Therefore, it remains in the body, in the event that it is not in the water. The calcium is washed out.

Let's remember school lessons biology. In solution, mercury and calcium are simply dissolved salts. She gets in with the water. Well, first let's drink water containing a solution of calcium and mercury. What will happen? A certain part of mercury and calcium will penetrate through the digestive system into the blood. Then, what has penetrated will begin to enter into all sorts of chemical reactions. Blocking some processes and increasing others. Then mercury, being toxic substance, will settle in fatty tissues, those that the body needs least of all. Calcium is deposited in the muscles, skeletal system, or excreted in the urine.

It can be concluded that at any quality of water, calcium will be washed out. This is how metabolism works: there are a lot of calcium ions in the bloodstream and they, being filtered in the kidneys, necessarily go into the urine. If mercury had the same amount of ions as calcium, it would also be freely washed out of the body. However, there is one thing, but ... so much mercury will certainly destroy anyone.

The fears are quite understandable: calcium will always be washed out, because there is a lot of it in the urine - from one hundred to two hundred milligrams. Of course, if we drink water poor in calcium, then the balance will be disturbed. Less enters the body than is excreted. At 200 milligrams! Whether it's a lot or not, we'll find out later.

Now let's look at chlorides. These are also ions, but there are not so many of them in ordinary water. The amount of chlorides in drinking water is 5-15 mg / l. With urine, 3.6-9.0 grams are excreted in 24 hours.

In horror, we can conclude that valuable chlorides are washed out of the body. An important component of gastric juice, as you know, is hydrochloric acid, and it consists of the chlorine ion in salt. In addition, to maintain the osmotic pressure of tissue and blood, the body needs chlorides.

As a result, chlorides appear to be excreted from the body with urine. And with water they enter the body much less. Why do opponents of distilled water not think about it? All because this argument is not possible to use. You can’t argue with the fact that it has always been like this: much less chloride enters with water than is excreted from the body with urine.

But back to calcium. Where does the problem of calcium leaching from the body come from, given that there is no such problem with chlorides? There is no answer to this question.

We look further. Let's try to conduct the following virtual experience. For example, a person drinks a glass of calcium-free water. What will happen to this person? Calcium will not enter the body and, accordingly, into the blood. Let's also assume that this person receives only glucose and amino acids with food, and there is no other way for calcium to enter the body. What will happen next?

Calcium will begin to rapidly leave the body, 200 mg per day. Thus, 1 gram of calcium will be lost in 5 days. For 300 days - 60 grams of calcium. For 500 days - 100 grams of calcium, i.e. 100 grams of calcium, with such a diet, will be lost in a year and a half. How dangerous is it?

It all depends on how much specific person calcium in the body and depends on the person's weight. Everything is individual here, but there is a proportion: 2% of calcium from a person's weight in kilograms. For example, a person weighs 70 kg, which means he has 1400 g of calcium, in other words, 1.4 kg of calcium.

Thus, 100 g of calcium, for a person weighing 70 kg, is 7% of his total calcium. This figure does not look scary. Those. a person can not eat or drink anything that contains calcium for a year and a half and lose only 100 grams of calcium.

Is such a situation real? This can happen in life too. For example, a polar explorer living in the conditions of the North, who has only canned food for food, will not receive calcium in sufficient quantities. Unless, of course, he will drink water from the sea, which is rich in minerals. This polar explorer can quite realistically lose 100 grams of calcium within a year and a half.

Can we expect him to survive? Of course not. Most likely he will die of scurvy and lack of important vitamins and minerals.

We can draw the following conclusion: leaching of calcium from the body- a process that is normal for the body. If the nutrition is complete, then even the consumption of water without calcium cannot lead to pathology.

Is it realistic that calcium is washed out by water from the bones and the body as a whole? It really is. But this process is physiologically normal. The main thing is to have good nutrition.

And for the normal functioning of bones and joints, motor activity is necessary. With its insufficiency, aggravated in a sedentary manner life, sedentary work, diseases of the spine begin to progress very quickly, which can be diagnosed and treated only after an MRI of the spine.

One final note: distilled water does indeed leach the salts out of the bones. But there is one detail: salts are washed out with any water, not just distilled. Thus, distilled water is not harmful to health.

Osteoporosis is a disease that causes a gradual decrease in bone mineralization and a gradual decrease in bone density, causing the bones to become loose and brittle.

In the article, we will study the causes of calcium leaching and methods of prevention that should be started from adolescence.

What is bone osteoporosis

Osteoporosis is bone disease, characterized by a decrease in their density due to loss of minerals such as calcium and phosphorus and changes in bone structure.

Bones contain minerals that make them strong and compact. Also, bone tissue has a dynamically balanced structure, i.e. it is constantly updated and restored.

This remodeling process requires a balance between cells that generate organic matrix (osteoblasts) and other cells (osteoclasts), which are macrophages that have the task of reabsorbing bone tissue.

The process of bone remodeling is driven and regulated by a number of hormones:

• sex hormones (estrogen and testosterone);
• thyroid hormones;
• corticosteroids;
• insulin and growth factors.

If this balance is disturbed in favor of the cells that regulate resorption (osteoclasts), osteopenia(decrease in bone density).

osteopenia is physiologically natural state for people of age, but when it reaches such a stage that it leads to fractures even with minor injuries or even muscle strain, it turns into osteoporosis.

The vertebrae, femur and pelvis are most affected by this process. In addition, because the disease impairs bone quality, fractures are more likely to occur, which are difficult to treat and often become chronic.

The disease affects mainly women, about 30% are women over 50 years old and about 70% are over 70 years old.

Types of bone osteoporosis

Exist two types of osteoporosis:

Primary osteoporosis- develops spontaneously and has three subtypes:

• Osteoporosis after menopause, called type 1, called lack of estrogen- a female hormone that helps regulate calcium metabolism in bone tissue. It develops after menopause between the ages of 50 and 70. Women with low body weight are at higher risk because they have smaller bones and less estrogen.
• Senile osteoporosis, called type 2, develops due to a lack of calcium due to age or from vitamin D deficiency.
• Idiopathic osteoporosis, called type 3, is very rare, its causes are unknown.

Secondary osteoporosis- a consequence of other diseases or medications, occurs in less than 5% of subjects

What are the symptoms of osteoporosis

Symptoms of osteoporosis, the development of which as a disease takes a very long time, are very vague and mild, sometimes even completely absent (in 2/3 of cases).

Symptoms begin with a progressive decrease in bone mass (osteoporosis phase), which is usually accompanied by severe bone pain localized in the back, wrists and hips.

When the disease reaches severe stages, there are spontaneous fractures with minimal traumatic events:

• Long bones (legs and arms) the fracture occurs, as a rule, at the ends.
• In the bones of the spine, the fracture occurs in the middle or lower segment. Vertebrae can be damaged spontaneously or as a result of trauma.

Sometimes the patient does not realize that he has a fracture, and attributes severe pain to muscle tension and inflammation.

In the future, fractures may be added chronic low back pain and an abnormal curvature of the spine called humpback.

Causes of Loss of Bone Density

Bones are constantly changing to meet the needs of the body. In young people, they grow in length and width, from the first years of life they increase their density, and so on until the age of thirty, when they reach maximum strength.

Later, if the body is unable to maintain the proper level of bone metabolism, which requires minerals, hormones, and vitamin D, the bones lose density and become more brittle, leading to osteoporosis.

• In men, osteoporosis less common, and appears in old age, when testosterone levels decrease.
• In women, bone density begins to decrease after the age of thirty, and accelerates after menopause, that is, after 50 years, due to a drop in estrogen levels. It is not yet fully understood why estrogen is responsible for the development of the disease, one hypothesis says that estrogen is actively involved in the absorption of calcium in the bones.
• In the elderly osteoporosis develops from a lack of calcium and affects women 2.5 times more often than men.

Risk Factors for Osteoporosis

There are many factors that increase the risk of developing osteoporosis and hence the risk of fractures.

Below we list the main ones:

• Inheritance.
• Diet with limited calcium.
• Reduced physical activity.
• Female gender and early menopause.
• Use of certain medications such as corticosteroids.
• Too much thyroid hormone.
• Smoking, low body weight, vitamin D deficiency, alcohol abuse.

Diagnosis: densitometry and DEXA-scan

The disease can be diagnosed using computer mineralometry of bone tissue, during which X-rays of the bone mass are taken with the help of special equipment. This study provides a completely accurate diagnosis of the condition of the skeleton and the possible occurrence of the disease.

A more focused study is dexa scan, which measures the bone density of the spine and hip joint, where fractures are more likely to occur.

You can also do blood tests to measure the concentrations of calcium and phosphorus.

Treatment and prevention of osteoporosis

Treatments for osteoporosis aims to increase bone density, the first step in this process is to provide adequate daily intake of calcium and vitamin D.

As a rule, several specialists are involved in the treatment of the disease: a gynecologist, a rheumatologist, an orthopedist, etc. Drug therapy is necessarily supplemented by appropriate physical therapy and proper nutrition. Physical activity, in addition, prevents bone loss, increases muscle tone, reduces the risk of falls and, as a result, possible fractures.

Another essential component of osteoporosis treatment is food. The Russian diet, unfortunately, does not provide enough calcium. Further aggravating the problem is a deficiency of vitamin D, which is necessary for the absorption of calcium from the intestines. For this reason, calcium and vitamin D supplements are recommended in addition to increasing the intake of specific foods.

Drug therapy for osteoporosis

In the case of osteoporosis, there are a number of treatments that are able to resist calcium leaching and loss of bone density (reducing this figure by up to 1% per year).

Most often used:

• Biophosphonates: substances that reduce bone resorption by inhibiting the action of osteoclast cells. They tend to attach to the surface of the bones to be reconstructed and block the mechanisms of action of osteoclasts. However, they should not be taken by those suffering from stomach or kidney problems and by women who are pregnant or breastfeeding.
• Hormone Replacement Therapy- estrogens and progestin for women, testosterone and nandrolone for men, not only inhibits bone resorption, but also increases bone density even after menopause.
• DABA medicines(Dual Action Bone Agents), such as strontium renalate, which perform the dual task of increasing bone formation and slowing calcium leaching. His big disadvantage is a high cost, so it is only used in patients at high risk of disabling fractures.
• Teriparatide- a recently introduced drug that stimulates bone formation and is used in cases of severe fractures, despite the use of other drugs.
• Calcium and Vitamin D recommended for all men and women. Calcitonin promotes bone resorption and is recommended for the prevention of vertebral fractures in osteoporosis.

Prevention of osteoporosis - nutrition and physical activity

Osteoporosis should be prevented from birth. Prevention starts at birth and continues through young age , during this period, parents should make every effort to accustom the child to healthy lifestyle life.

Nutrition is the basis of prevention. The diet for osteoporosis should include foods rich in calcium and vitamin D:

• As a rule, the diet of Russians includes foods low in calcium, while for an adult the daily requirement for calcium is 800-1000 mg. Long-term cheeses such as Parmesan and Emmental are high in calcium, followed by other cheeses and then fish. among vegetables good performance have arugula, cabbage, broccoli and beans. Some good sources are also mineral water. It should be borne in mind that the absorption of calcium is facilitated by the simultaneous presence of vitamin D and some sugars and amino acids in food. For this reason, some foods provide better and more complete absorption of calcium.
• Vitamin D looks like a hormone. It, in fact, regulates the absorption of calcium in the intestine. It is partly synthesized by the action ultraviolet rays in the deep layers of the skin from dehydrocholesterol. However, after the age of 65, this substance becomes deficient, and, consequently, the absorption of calcium from the intestine decreases. To increase the amount of vitamin B entering the intestines, you should include eggs, butter and salmon meat in the diet, as well as regularly walk and expose the skin to sunlight.

Sometimes it is necessary to take additional supplements. It is recommended to take about 1500 mg of calcium and 400-800 units of vitamin D daily.

Physical activity is another pillar of osteoporosis prevention. Even short periods of inactivity contribute to bone loss. Exercise under load, such as walking and climbing stairs, increases bone density, while swimming has no effect. On the other hand, it is difficult to draw up a program relevant to all older people. For them, simple aerobic activity is enough.

It should be noted that even light physical activity helps to avoid the risk of falling, and hence fractures. Even SPA-procedures can bring benefits, which relieve painful symptoms with the help of baths and mud.

Why is calcium needed and what foods contain it? The macronutrient calcium (Ca) is involved in many life processes that occur in the human body. Its main part is found in the bones of the skeleton, dentin and tooth enamel, the content in general is about 2% of the total body weight.

In different life and age periods the daily requirement for calcium is different. Every day you need to get a sufficient amount of the mineral with food, otherwise its deficiency may occur, which will lead to the most serious consequences.

Knowing which foods contain calcium, as well as which vitamins and minerals help it to be better absorbed, everyone can organize a balanced diet that contributes to the intake of the optimal amount of this biologically significant chemical element into the body.

Functions of calcium in the body

Calcium ions and salts are actively involved in the following vital processes of the body:

Daily requirement for calcium in different age groups

Children under 3 years: 600 mg;
Children 3-10 years old: 800 mg;
Children 10-13 years old: 1000 mg;
Adolescents 13-16 years old: 1200 mg;
Boys and girls 16-25 years old: 1000 mg;
Actively training athletes: 1200 mg;
Women 25-50 years old: 800 mg;
Pregnant and lactating women: 1500-2000 mg;
Women over 50: 1000-1200 mg;
Men 25-65 years old: 800 mg;
Men over 65: 1200 mg.

Additional intake of calcium is recommended for intensive growth, heavy physical exertion, violations of the process of mineralization of bone tissue, increased bleeding, allergies, neuroses, tuberculosis.

Significantly increases the need for it when smoking.

With increased blood clotting, a tendency to form blood clots in the blood vessels, the daily intake of calcium is reduced.

What causes imbalance of calcium in the body

Calcium stores in the body must be replenished, as it is a vital substance. But in order to prevent its deficiency and prevent an overabundance, it is necessary to strictly observe the balance and ensure a uniform supply of the mineral to the body.

Consequences of calcium deficiency

Deficiency is indicated by a calcium concentration in the blood of less than 2.2 mmol / l. This happens with diseases that lead to chronic loss of calcium or a violation of its release from the bones, with long-term adherence to low-calorie diets.

A lack of calcium leads to rickets and growth retardation in children, bone curvature, bleeding disorders and capillary fragility.

People with chronic calcium deficiency often get sick infectious diseases, do not tolerate physical and mental stress, suffer from muscle cramps, bleeding gums, multiple dental caries.

The most severe diseases caused by calcium deficiency are osteoporosis (disturbance of the structure and decrease in bone density) and osteomalacia (softening of the bones).

The weakening of the nervous tissue with a lack of a mineral in adolescence later significantly increases the risk of developing multiple sclerosis.

Symptoms such as brittle hair and nails, crumbling teeth, chronic fatigue, joint pain, frequent fractures may indicate calcium deficiency. But, before making up for its losses, it is necessary to consult a doctor to determine the degree and cause of deficiency, and to select the most appropriate calcium-containing drugs, if necessary.

Consequences of excess calcium

An overabundance is indicated by a calcium concentration in the blood over 2.6 mmol / l. This happens with increased absorption of the mineral from the gastrointestinal tract or its excessive intake into the body with calcium-containing drugs.

As a result, hypercalcemia develops, leading to the formation of kidney stones and bladder, impaired blood clotting, reduced immunity.

Calcium in dairy products

Dairy products are traditionally considered the main source of natural calcium intake in the human body, although they are far from leading in terms of its content.

Provided there is no intolerance to cow's milk protein, their use is not limited in any way. Calcium from dairy products is effectively absorbed into the gastrointestinal tract, which means it has high bioavailability. The higher the fat content of foods, the less calcium they contain.

Calcium content in 100 g of dairy products

Cheese "Parmesan" - 1300 mg;
Cheese "Russian" - 1000 mg;
Powdered milk - 920 mg;
Solid Swiss cheese- 600 mg;
Cheese 5% fat - 550 mg;
Processed cheese - 450 mg;
Condensed milk - 243 mg;
Cow's milk 1.5% fat - 147 mg;
Goat milk - 143 mg;
Creamy ice cream - 140 mg;
Kefir 1.5% fat - 115 mg;
Cottage cheese 5% fat - 112 mg;
Kefir, yogurt 3% fat - 110;
Cow's milk 3% fat - 100 mg;
Cream, sour cream - 90 mg.

Calcium in plant foods

The calcium content in the composition of plant products is considered a record. It is rich in some plant seeds used by humans as food, almost all nuts, legumes such as beans, beans, lentils, peas and soybeans.

A little less calcium in vegetables and fruits, greens, cereals, but they contain many vitamins and minerals that allow the body to easily absorb calcium.

Calcium content in 100 g of plant foods

• Seeds and nuts:

Poppy - 1438 mg;
Sesame seed - 975 mg;
Flax seed - 255 mg;
Almonds - 282 mg;
Brazil nuts - 160 mg;
Pistachios - 135 mg;
Sunflower seeds - 116 mg;
Hazelnut - 114 mg;
Walnut - 94 mg;
Peanuts - 92 mg.

• Legumes and grains:

Soybeans - 240 mg;
White beans boiled - 90 mg;
Beans - 80 mg;
Peas - 60 mg;
Red boiled beans - 28 mg;
Boiled lentils - 19 mg;
Green peas - 15 mg;
Barley groats - 80 mg:
Oatmeal - 50 mg;
Corn flakes - 43 mg;
Rice - 33 mg;
Buckwheat - 21 mg;
Semolina - 18 mg;
Pearl barley - 15 mg.

• Vegetables and greens:

Basil - 370 mg;
Parsley - 245 mg;
White cabbage - 210 mg;
Garlic - 181 mg;
Dill - 126 mg;
Broccoli - 105 mg;
Green olives - 88 mg;
Green onion - 86 mg;
Tomatoes - 40 mg;
Radishes - 39 mg;
Leaf lettuce - 37 mg;
Carrots - 35 mg;
Onion - 30 mg;
Cucumbers - 17 mg;
Sweet pepper - 8 mg;
Potato - 6 mg.

• Fruits, dried fruits and berries:

Dried dates - 144 mg;
Dried apricots - 80 mg;
Figs - 54 mg;
Raisins - 50 mg;
Oranges - 42 mg;
Raspberries - 40 mg;
Kiwi - 38 mg;
Strawberries - 37 mg;
Currant - 30 mg;
Grapes - 25 mg;
Apricot - 21 mg;
Peaches - 20 mg;
Pear - 19 mg;
Apples, melon - 16 mg;
Bananas - 15 mg;
Watermelon - 14 mg.

Calcium in meat and fish products, eggs

When organizing a balanced diet that promotes the intake and absorption of the optimal amount of calcium, one cannot ignore animal products.

In one chicken egg contains 27 mg of calcium and a large number of other trace elements and vitamins that help its absorption. Eggshells are 90% calcium carbonate and many recommend using it as a natural food supplement in ground form. However, it is an insoluble compound that is practically not absorbed by the body.

Calcium content in 100 g of fish and seafood

Sardines in oil - 420 mg;
Mackerel (canned) - 241 mg;
Crabs - 100 mg;
Shrimp - 95 mg;
Oysters, anchovies - 82 mg;
Mackerel - 66 mg;
Herring, carp - 50 mg;
Squid - 40 mg;
Cod, salmon, pike - 20 mg;
Salmon - 10 mg.

Calcium content in 100 g of meat and meat products

Sausages and boiled sausages - 30 mg;
Chicken meat - 28 mg;
Rabbit meat - 16 mg;
Chicken meat - 14 mg;
Ham, smoked sausages - 11 mg;
Beef - 10 mg;
Mutton, beef liver- 9 mg;
Pork fat - 8 mg.

Bioavailability of calcium in foods

Calcium is considered a hard-to-digest element, it is quite difficult to ensure its intake in the right amount. Bioavailability is the amount of a substance that can actually be absorbed by the body from food.

Many calcium-rich foods also contain specific substances that hinder its absorption: oxalic and phytic acid, nutritional supplements, sodium salts, starch, fiber. Therefore, when choosing products, it is necessary to take into account indicators of bioavailability.

Assimilation of calcium from foods in percent

Whole grain bread - 82%;
Broccoli - 61%;
White cabbage - 49%;
Wheat bran - 38%;
Whole milk - 32%;
Hard cheese - 32%;
Red beans - 24%;
White beans - 21%;
Sesame seeds - 21%;
Almonds - 21%;
Rhubarb - 8%;
Spinach - 5%.

What makes calcium absorption difficult?

Calcium is poorly absorbed from all refined foods, starch and fiber interfere with its absorption, so it is more useful to eat dairy products separately from cereals and vegetables.

It is poorly absorbed from food poor in protein and vitamins, this process is hampered by excessive consumption of salt, sugar, carbonated drinks and smoking.

It is absorbed worse with an excess of fats, as it forms insoluble compounds with them, and also due to the intake of iron or magnesium preparations, antacids, and in case of thyroid disorders.

All diuretics increase the excretion of calcium.

The use of a large amount of chocolate, cocoa and coffee, alcohol abuse leads to a rapid leaching of the mineral.

Antibiotics destroy the mineral, and sleeping pills greatly reduce its level.

Vitamins and trace elements that promote the absorption of calcium

For good absorption of calcium, it is necessary to correctly combine foods with the necessary vitamins and minerals, do not overeat, eat often and in small portions, visit more fresh air during daylight hours.

Helps its absorption of vitamin D, which is synthesized by the skin when exposed to sunlight, is contained in butter, cod liver, mackerel, flounder, egg yolk, unrefined sunflower oil, as well as vitamins A, E and C contained in vegetables and fruits.

In order for it to be absorbed by the bone tissue, a sufficient amount of magnesium and phosphorus salts must be supplied to the body. There is a lot of magnesium in buckwheat and wheat, legumes, hazelnuts, watermelons, soy flour, rye bread, halve. Phosphorus is found in sea ​​fish, lean meats, legumes, millet, nuts, pears.

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Diet for osteoporosis in women: signs, diagnosis and prevention

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A situation in which calcium is washed out of the bones into huge number or its absorption is disturbed, is called osteoporosis. Osteoporosis is quite dangerous disease. Its symptoms are a decrease in bone density, due to which the latter become brittle and brittle.

Most often, these symptoms occur in postmenopausal women, although men are also susceptible to the disease.

Symptoms and diagnosis of osteoporosis

On the early stages symptoms of osteoporosis are often absent, and the diagnosis of the disease is required as a result of a non-traumatic fracture.

The main signs of the disease in women and men are mild, but prolonged pain after a long walk or a long stay in one position, all this is taken into account by the diagnosis of the disease.

Indirect symptoms of osteoporosis:

1. cramps in the calf muscles;
2. increased fatigue and weakness;
3. premature appearance of gray hair;
4. fragility and fragility of nails.

Important! Everyone should know the main symptoms and signs of osteoporosis. This is necessary for the timely detection of the disease, the diagnosis of which is sometimes difficult.

What is the diet for osteoporosis?

The main focus of the diet for osteoporosis should be to provide daily requirement body in calcium. This element is necessary for strengthening bones. But in addition to calcium, patients with osteoporosis should receive a number of vitamins and microelements with food.

On the one hand, these substances, like calcium, also take part in the formation and strengthening of bones. On the other hand, without their presence, calcium cannot be fully absorbed by the body.

• for men (over 18 years old) - 800 mg;
• for postmenopausal women - 1500 mg;
• for premenopausal women - 800 mg;
• for children (11-18 years old) - 1200 mg.

Daily dose of other elements for women and men:

1. copper - 3 mg;
2. phosphorus 800-1000 mg;
3. magnesium - 400-800 mg;
4. folic acid;
5. vitamins of group B D (400 IU), C, A, K.

Eating mode

With osteoporosis, the most common diet is 4 times. But there is one rule - meals every day should occur at the same time.

With this disease, there are no restrictions regarding cooking and temperature of food consumed.

In order for the body of a sick person to better absorb calcium, he needs regular physical exercise, which should not be excessive. It is enough for the patient to do light gymnastics daily in the morning.

The osteoporosis diet should limit the amount of protein in the daily diet. Their number should not exceed 100-150 grams. This corresponds to table number 15 according to Pevzner.

This amount of protein does not bother digestive system and prevents fermentation, which contributes to the inhibition of "beneficial" bacteria in the intestine and the development of pathogenic microflora.

If the body lacks proteins, calcium and other trace elements will be poorly absorbed in the body.

Making a diet

In the first place in the list of foods that must be included in the diet for the development of osteoporosis in women and men, are those that are rich in calcium. These include any dairy products, in particular cheese. But preference should be given to cheeses. home cooking and unsalted varieties (Poshekhonsky, Russian, Adyghe).

Vegetables also contain a lot of calcium. Therefore, with osteoporosis, it is useful to use:

• zucchini;
• pepper;
• peas;
• green beans;
• any greens;
• salad;
• pumpkin;
• carrot;
• broccoli.

But don't stop at just calcium, magnesium is also very useful in this disease. In addition, this element is included not only in the bone tissue, it also consists of tooth enamel. To replenish magnesium reserves, people should eat:

1. buckwheat;
2. oatmeal;
3. cabbage;
4. bananas;
5. millet;
6. sunflower seeds.

Phosphorus is also necessary for the normal function of the bone apparatus, so you should include the following foods in your diet:

• grain bread;
• nuts;
• egg white;
• liver (beef, pork);
• veal;
• fresh beef;
• poultry meat.

Necessary for strengthening bones and copper. This microelement takes an active part in protein metabolism, bone formation and cartilage formation. High copper content can be "proud" of:

1. leafy vegetables;
2. oats;
3. buckwheat grain;
4. legumes;
5. bananas;
6. pineapples;
7. papaya;
8. strawberry;
9. carrot;
10. tomatoes;
11. sea ​​​​buckthorn;
12. black currant;
13. bell pepper;
14. citrus;
15. White cabbage.

One of the ways to diversify the menu is the Walker method. Its essence lies in the fact that for the treatment and prevention of osteoporosis, it is recommended to consume half a liter of fresh juice from celery, turnips and carrots every six months for 4-6 weeks. The components are taken in equal proportions.

Elderly people who have signs and symptoms of osteoporosis should prefer a diet rich in plant foods. Dairy diet for this group of patients is contraindicated.

This is due to the fact that milk in the body of an old person is poorly absorbed. In addition, the composition of dairy products includes a lot of fat, and this is a direct path to vascular atherosclerosis.

In the first place in the list of prohibited foods is edible salt. It is not always possible to completely abandon it, but it is simply necessary to reduce its consumption. Salt (sodium chloride) causes polyuria, and along with urine, calcium is also excreted from the body.

• semi-finished products;
• French fries;
• ham;
• sausage products;
• marinades and pickles;
• conservation;
• packaged juices.

Bad habits (smoking and alcohol) interfere with calcium absorption, so they should be eradicated once and for all. Coffee increases the amount of urine and helps flush out calcium from the body. Therefore, this drink, beloved by many, can be drunk no more than once a day.

You should stop eating refractory fats (pork and lamb fat). These foods also interfere with calcium absorption. Carbonated sweet drinks that contain caffeine, such as Coca-Cola, are harmful for osteoporosis.

Hydrogenated fats are present in mayonnaise, spreads and margarines, they bind calcium molecules and prevent the substance from being absorbed in the intestines.

• Relieves pain and swelling in the joints with arthritis and arthrosis
• Restores joints and tissues, effective for osteochondrosis

To learn more…

Vitamins for arthritis: can make your life easier.

What is this terrible word arthritis?

This disease affects any joints of the body. Arthritis of the joints first affects the membrane that covers the heads of the bones, and then, when it is sufficiently destroyed, a change in the structure of the bones follows and the inflammatory process continues. As soon as the shell becomes thinner, or completely destroyed, the bones literally begin to rub against each other, which causes pain and the presence of an inflammatory process.

One type of arthritis is rheumatoid arthritis. With this disease, paired joints are affected at the same time, and this brings even more trouble for a person. Vitamins and minerals help with all these.
Therefore, vitamins for arthritis are simply necessary, as they play incredibly big role during treatment.

Vitamins and minerals to take when sick:

• Vitamin C
• Nicotinic acid (vitamin B3)
• Vitamin E
• Pantothenic Acid (Vitamin B5)
• Vitamin B12

Many of these vitamins are found in special preparations that must be taken to reduce inflammation and pain. These preparations contain a sufficient amount of vitamins and minerals in daily rate. You need to take them for a long time for the treatment of arthritis.

The role of vitamin C in human life

Vitamin C is involved in the formation of collagen and elastin, which is part of the ligaments and cartilage. With its help, new tissues are formed in the joint that cover the bone, which makes it stronger and harder, makes the cartilage more elastic, lines the tissue of the joint capsule, in addition, vitamin C is also the strongest antioxidant - tones the body, it becomes easier for it to fight with discomfort. These factors allow vitamin C to be the most important vitamin in the treatment of arthritis.
The dose of vitamin C is calculated individually, based on body weight - up to 40 mg of vitamin per 1 kilogram, and the severity and stage of the disease are also taken into account.

It must be remembered that even this vitamin can have side effects, such as nausea, diarrhea, sleep disturbance, and allergic reactions. Therefore, you need to be careful, and if side effects appear, you need to reduce the dose of the drug.

Also, vitamin C is found in foods such as:

• Citrus
• Gooseberry
• Cabbage (any variety)
• Black currant
• Raspberry
• Sorrel
• Spinach

Contraindications for taking vitamin C:

Thrombophlebitis, bleeding disorders, low level vitamin B12, thrombosis, diabetes, allergic reactions.

Nicotinic acid (vitamin B3)

It is involved in the formation and increase in the blood of high-density lipoproteins (they are formed in the liver), which in turn inhibit the development of arthritis. Its main action in arthritis is to reduce pain, and as a result, increase mobility in the joint. The course of taking nicotinic acid is long, the effect should not be expected immediately, only after 2-3 weeks will the long-awaited relief come. The dose of vitamin B3 is prescribed at first minimal, from 500 mg, then gradually increased to 3000 mg per day, adding 500 mg of the drug every week.
It is also recommended to take B vitamins along with nicotinic acid.

When the joint largely ceases to disturb, pain decreases and mobility in the joint improves, the intake of nicotinic acid is reduced. Also, every week reducing the intake by 500 mg of the drug.

It is important to know that if, while taking the drug, you begin to feel a “rush of blood to the head”, an increase in pulse and pressure, then the drug must be stopped!

In addition, nicotinic acid contains:

• Celery
• Broccoli
• Beef liver
• Potato
• Carrot
• Banana
• Wild rice
• Sea fish

Vitamin E for arthritis

Reduces the rate of destruction of articular and cartilaginous tissue in arthritis. Along with this, vitamin E reduces fat oxidation, which significantly reduces joint pain.

It is recommended to take vitamin E together with vitamin A, selenium and zinc. Together, these vitamins and minerals not only reduce inflammation and pain, restore damaged tissues, but also form new ones, which allows the joint to recover. In addition, selenium is a powerful antioxidant; it does not allow toxic products of metabolism and synthesis to accumulate in tissues, and reduces the inflammatory process.
Due to this effect on the damaged joint, the patient can refuse painkillers and anti-inflammatory drugs, because he simply does not need them, which is very good.

Most often, the patient is prescribed a dose of vitamin E from 200 to 400 mg. When taking additional substances of selenium and zinc, the amount of vitamin E is reduced.

Also, vitamin E is found in foods:

• Oil
• Beef liver
• Sunflower seeds
• Bran
• nuts

Pantothenic Acid (Vitamin B5)

By its action, when acid enters the body, it stimulates the production of glucocorticoids (adrenal hormone), which reduces inflammation in the damaged joint. Vitamin B5 also promotes the absorption of other vitamins in the body. All this makes acid the best helper for pain.

Due to the fact that vitamin B5 helps the absorption of other vitamins in the body, it should be taken in combination with other B vitamins. It is prescribed in doses of 100 mg.
Sources of vitamin B5:

• Beef liver
• Green pea
• Potato
• Fresh champignons
• Trout
• Bran
• Rye bread

Vitamin B12: (cyanocobalamin)

Taking this vitamin along with folic acid allows the body to produce a component such as myelin. It is included in the protective sheath of the nerves, which allows the treatment of arthritis to preserve nerves and tissue innervation. Myelin prevents nerve endings from being destroyed. Vitamin B12 suppresses inflammation in the affected joint, greatly facilitating the course of the disease.

For arthritis, vitamin B12 injections are usually prescribed in doses of 500 mg, in one course. Because in our body this vitamin is stored in the liver, and its reserves are consumed gradually, taking into account the needs of the body, and with arthritis, the need for this vitamin increases, so you need to get it from outside.
Vitamin B12 foods contain:

• Calf's liver
• Beef
• Mutton
• Salmon
• Cod
• Sardine
• Kelp

Harmful vitamins, what are they?

Vitamins and minerals for rheumatoid arthritis must be taken during illness. But there are still harmful vitamins and minerals, from the use of which it is necessary to refrain.

Coffee in its effect on the body is able to wash calcium out of the bones, which makes the already damaged bones even weaker. Also, caffeine provokes the development of the disease, so you should limit yourself from this drink.

Nightshade

These are vegetables such as potatoes, eggplant, tomatoes, bell peppers. These vegetables contain quite a lot of such a substance as solanine. It is found to a greater extent in the skin of plants and is designed to protect the plant from insects that eat it. To a lesser extent, solanine is found in root crops, but nevertheless it is contained. It can aggravate joint pain, irritate nervous system destroy red blood cells.

trans fats

Sorrel and spinach

What is important to know!

Vitamins for arthritis play a very important role in the treatment of this disease. It is important to understand that in addition to the medicines that your doctor will prescribe, you must follow a diet and take vitamins.

Treatment of arthritis is long, drugs have to be taken from several weeks to months. Taking vitamins significantly improves the periods of the course of the disease and even slows it down. It is important to take care of yourself, keep track of what you eat, do not skip medication, do physical exercises, go to physiotherapy sessions if the doctor prescribes them. In addition, if possible, go to a spa treatment. This will allow you to rest, relax and get used to the diet and learn to live with your disease. Go through the medical examination, which is done every year at work. It helps to identify many latent diseases and start treating them in time, including rheumatism. Drink enough water a day, it is also involved in the vital processes of cells in tissues and the whole organism as a whole.

For information on essential vitamins, see this video:

Many people become disabled due to the fact that they themselves have started the disease quite strongly and did not go to the hospital in time. It is very difficult to survive, because it becomes difficult to do things familiar to a person, and sometimes even impossible.

Studies show that more and more people are affected by arthritis lately, because the standard of living is quite low, and a person simply does not receive many vitamins in full. This proves that vitamins play a very important role in arthritis. Also, with a decrease in the standard of living, a person works more, and some working conditions affect their well-being, the time of sleep and wakefulness, and stress are disturbed. In Russia, about 7% of the population is prone to arthritis. That's quite a lot of people!

Very often, people refuse to drink green tea because they heard that it washes calcium out of the body. Is it true or not? And such healthy drink how green tea, which consists of 99% of useful substances, can harm the body? Let's try to resort to rational thinking in order to understand this issue and understand whether tea washes out a useful substance.

Why do you need calcium

To begin with, let's try to understand how much calcium the body needs, in what quantities and where we get it from. Calcium is an essential trace element that is involved in the formation of healthy bone tissue. It helps new cells to grow, blood to clot, and muscle tissue to contract. Calcium is also involved in the regulation of the heart.

If a person is perfectly healthy, calcium constantly circulates, that is, it is regularly excreted and enters the body. In case of metabolic disorders, failures and difficulties can occur. If there are problems with tooth enamel, cramps, brittle nails, we can talk about a lack of calcium. It is worth remembering that an excess of calcium in the body will also not be beneficial.

Calcium is well absorbed, which comes with natural products:

• milk and dairy products,
• seeds,
• fresh vegetables,
• nuts,
• legumes.

Some products, entering the body, contribute to the removal of calcium, activating metabolic processes:

• alcohol,
• sparkling water,
• salt,
• caffeine.

If we talk about tea, it contains only caffeine. Because of its presence, they say that green tea flushes out calcium from the body.

How to make up for the lack of calcium in the body

Replenish the lack of calcium only with the help of medical preparations very hard. Eat foods that are rich in calcium. The leader among them is hard cheese, 100 g of which contains almost a daily dose of calcium. This is followed by sesame seeds, canned sardines, basil, almonds, pistachios.

It is necessary to help the absorption of calcium. Be sure to get enough vitamin D, magnesium, strontium, phosphorus into the body.

How dangerous is the combination of calcium and caffeine

Scientists cannot say with 100% certainty that caffeine adversely affects the processes of bone metabolism. Some experts claim that 100 mg of caffeine can remove up to 6 mg of calcium. But they cannot confirm this with the results of research. One cup of green tea contains up to 70 mg of caffeine. For comparison, a cup of ground coffee contains between 90 and 200 mg of caffeine.

Softer, because the tea also contains L-theanine, a substance that prevents the formation of undesirable effects. It turns out that even 20 mg of caffeine will wash out of the body no more than 2 mg of calcium. But do not forget that due to the presence of magnesium in the drink, calcium is easier and faster to absorb.

By simple calculations, we conclude. If you regularly drink 5 glasses of green tea per day, 15 mg of calcium will be excreted. The body's need for this substance is 1500 mg per day. The amount of the substance excreted from the body will be only 1%, this is not at all critical, it cannot harm the body.

Guidelines for the safe use of tea

There should be a measure in everything, you should not abuse tea. healthy person you can safely drink up to six cups of green tea. Does tea remove calcium from the body or not? After such use, calcium, even if it is excreted, is in very small quantities. Antioxidants, catechins, vitamins and others useful material will only benefit the body, strengthen the immune system, improve the general condition. If there is the slightest doubt about the proper use of this drink, you should contact your doctor, he will tell you exactly how much tea you can drink with a particular disease.

What scientists say

Studies conducted by Chinese scientists have shown that green tea, supposedly flushing out all the calcium from the body, is able to strengthen bones. Bing Zhonglen noted that green tea has a positive effect on the prevention of heart disease and is good for bones. Experiments were carried out on rats, cells were taken from them for research. For several days they were exposed to the catechins contained in green tea.

The result showed that the activity of key enzymes that were responsible for bone growth increased by 79%. This was facilitated by one of the catechins - epigallocatechin. EGCG also increases the level of bone mineralization. The same element blocks the activity of osteoclasts, which can destroy bone tissue. It should be noted that all components of green tea do not have toxic effect on human cells.

For a long time, green tea has become popular not only in the countries of the East. In Europe, they also love this drink. In 2000, one of the American journals published the results of studies that were conducted in England among older women. They showed that regular use tea contributes to the compaction of the thigh bones, the fracture of which is very dangerous, especially in old age. Tea contains fluorine, which is also involved in the process of strengthening bones. The results also showed that the tea contains substances similar to the female hormone estrogen, which improves the condition of bone tissue.

Summing up, we can say that regular consumption of 5-6 cups of green tea a day can boost immunity, give mental clarity and good mood, to give the body the necessary amount of vitamins. If you follow the norms of drinking a drink, do not forget about the existing contraindications, possible harm, green tea will only benefit. Green tea practically does not affect calcium in the body.