Calcium intake in youth means stronger bones and less fractures in old age, and it would be ideally for women when they go through menopause to have bones of similar hardness and strength as in youth, but at that time they begin to lose calcium from bones rapidly…
Osteoporosis is characterized with losing calcium in bones and reducing bone density, because there is a risk of fractures, that can occur due to minor trauma, but also without injuries (spontaneous fractures), where the most affected are the vertebrae of the spine and hip bone.
Risk factors are frequent use of alcoholic drinks, smoking, diet rich with protein, excessive consumption of meat, sugar, sodas and refined carbohydrates. Excessive salt consumption is harmful, because the salt just “pulls” the calcium from the organism, and caffeine which improves calcium excretion. It is considered that those who drink more than four cups of coffee per day, risks three times more to break their hip bone from the person who consumed little or no caffeine at all.
Scientists say that a diet that has been rich with protein leads to lack of calcium because it was creating large amounts of acids in the body, and some researchers believe that this is the cause of osteoporosis. Prevention advice is entering smaller quantities of foods from animal origin, and larger amounts of vegetables with green leaves, rich in vitamin K. It is known that women in postmenopausal build full bone protection if they enter from 900 mg to 1000 mg of calcium daily.
Vitamin K has the ability to activate protein osteocalcin which transports calcium and builds it in bones. Rich source of calcium are broccoli, walnuts, hazelnuts, almonds. For balance of calcium, magnesium is also important, that is why every day we should enter minerals in our organism through seeds and nuts. One spoon per day freshly minced flax seed is a rich source of calcium, magnesium and essential fats. Dairy products, especially fully-fat cheese have a lot of protein and estrogen hormones, so it is much better to import minerals through nuts and seeds