Calcium and vitamin D for the health of mom and baby

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Calcium and vitamin D: cornerstone of the health of the mother and child

I. Fundamentals: calcium – building material of life

IA Role of calcium in the body

Calcium is not just a “brick” for bones and teeth, although this function is the most famous. This mineral plays a key role in many vital processes, ensuring the uninterrupted functioning of the body at the cellular level.

  • Bone tissue and teeth: About 99% of total calcium in the body is contained in the bones and teeth, giving them strength and structure. It is the main component of hydroxyapatitis – a mineral matrix that provides bone tissue resistance to loads.

  • Muscle contraction: Calcium is necessary to reduce all types of muscles, including skeletal muscles (providing movement), smooth muscles (controlling the functions of internal organs) and heart muscle (providing blood circulation). Calcium ions regulate the interaction of actin and myosin – proteins responsible for muscle contraction.

  • Transfer of nerve impulses: Calcium is involved in the transmission of nerve impulses from one nerve cell to another, as well as from nerve cells to muscles. It is necessary for the release of neurotransmitters – chemicals that transmit signals between nerve cells.

  • Blood coagulation: Calcium is an important factor in the process of blood coagulation necessary to stop bleeding. He participates in the activation of the cascade of coagulation leading to the formation of a fibrin clot.

  • Regulation of blood pressure: Calcium plays a role in maintaining normal blood pressure, although the mechanism of its action has not been fully studied. It is assumed that it affects the reduction and relaxation of blood vessels.

  • Cell alarm: Calcium is involved in cell alarm, regulating various cell functions, including growth, differentiation and apoptosis (programmable cell death).

  • Enzymatic activity: Calcium is a cofactor for many enzymes necessary for various biochemical reactions in the body.

IB need for calcium: numbers and facts

The need for calcium varies depending on age, gender and physiological condition. It is especially important to consider the needs of pregnant and nursing women, as well as children and adolescents in the period of active growth.

  • Recommended consumption standards (RNP):

    • Adults (19-50 years old): 1000 mg per day
    • Men (51-70 years old): 1000 mg per day
    • Women (51-70 years old): 1200 mg per day
    • Over 70 years old: 1200 mg per day
    • Pregnant and lactating women: 1000-1300 mg per day (depending on age)
    • Children and adolescents (9-18 years old): 1300 mg per day

  • Calcium factors affecting the assimilation:

    • Vitamin D: It is necessary for the absorption of calcium in the intestines.
    • Age: With age, the ability to absorb calcium decreases.
    • Intestinal condition: Intestinal diseases, such as irritable bowel syndrome (SRK) and inflammatory intestinal diseases (BCC), can disrupt calcium absorption.
    • Diet: Some products and substances, such as phytates (contained in grain and legumes), oxalates (contained in spinach and rhubarb) and excessive consumption of sodium, can reduce the absorption of calcium.
    • Hormonal background: Estrogen plays a role in maintaining bone density, so reducing estrogen levels (for example, during menopause) can lead to a loss of bone mass.

IC sources of calcium in nutrition

Obtaining a sufficient amount of calcium from the diet is the key to maintaining health. A variety of foods allows you to provide the body with the necessary mineral.

  • Dairy products: Milk, yogurt, cheese – excellent sources of calcium. They contain not only a large amount of calcium, but also protein, which is also important for bone health.

    • Calcium content in dairy products (approximately):
      • 1 glass of milk (240 ml): 300 mg
      • 1 cup yogurt (240 ml): 415 mg
      • 30 g of cheddar: 200 mg

  • Green sheet vegetables: Cabbage (especially Cale and Chinese cabbage), spinach, broccoli – good plant sources of calcium. However, it is worth remembering that the assimilation of calcium from some vegetables may be lower due to the content of oxalate.

  • Fish with bones: Sardins and canned salmon with bones are excellent calcium sources. When using fish with calcium bones, it is easily absorbed.

  • Enriched products: Many products, such as soy milk, orange juice, breakfast and bread flakes, are enriched with calcium. Read the labels carefully to find out how much calcium is contained in portions.

  • Legumes: Beans, peas and lentils contain a moderate amount of calcium.

  • Nuts and seeds: Almonds, sesame seeds, chia seeds – calcium sources, as well as beneficial fats and other nutrients.

II. Vitamin D: Calcium Calicar

II.A. The role of vitamin D in the body

Vitamin D, often called “solar vitamin”, plays a decisive role in maintaining the health of bones, the immune system and general well -being. Its main function is to regulate the absorption of calcium and phosphorus necessary for the formation and maintenance of bone tissue.

  • Calcium assimilation: Vitamin D promotes calcium absorption in the intestines. Without a sufficient amount of vitamin D, the body cannot effectively absorb calcium from food, which can lead to calcium deficiency and bone health problems.

  • Regulation of blood calcium levels: Vitamin D helps to maintain the normal level of calcium in the blood. When the level of calcium in the blood decreases, vitamin D stimulates the release of calcium from bones to maintain the necessary concentration.

  • Bone health: Vitamin D is necessary for the formation and maintenance of healthy bones. It contributes to the mineralization of bones, making them strong and resistant to fractures.

  • Immune function: Vitamin D plays a role in the regulation of the immune system. It helps maintain the balance of immune cells and can reduce the risk of developing some autoimmune diseases and infections.

  • Muscle function: Vitamin D is important for the normal function of muscles. Vitamin D deficiency can lead to muscle weakness and pain.

  • Reduction of risk of chronic diseases: Studies show that vitamin D can play a role in reducing the risk of developing certain chronic diseases, such as cardiovascular diseases, type 2 diabetes and some types of cancer.

II.B. The need for vitamin D: numbers and facts

The need for vitamin D also varies depending on the age, gender, geographical location and other factors.

  • Recommended consumption standards (RNP):

    • Adults (19-70 years old): 600 ME (15 mcg) per day
    • Over 70 years old: 800 ME (20 mcg) per day
    • Pregnant and lactating women: 600 ME (15 mcg) per day
    • Children (1-18 years old): 600 ME (15 mcg) per day
    • Infants (0-12 months): 400 me (10 mcg) per day

  • Factors affecting the production of vitamin D:

    • Sunlight: The main source of vitamin D is the production in the skin under the influence of sunlight. The amount of vitamin D produced by the skin depends on the time of year, time of day, geographical location, skin color and the use of sunscreen.
    • Skin color: Dark people produce less vitamin D under the influence of sunlight than people with light skin.
    • Age: With age, the ability of the skin to produce vitamin D is reduced.
    • Obesity: Vitamin D is a fat -soluble vitamin, so in people with obesity it can linger in adipose tissue, which leads to a decrease in its level in the blood.
    • Diseases: Some diseases, such as kidney and liver diseases, may disrupt the transformation of vitamin D into its active shape.

II.C. Sources of vitamin D in nutrition

Obtaining a sufficient amount of vitamin D only from the diet can be difficult, since it is contained in a limited number of products.

  • Fat fish: Salmon, tuna, mackerel – excellent sources of vitamin D.

    • Vitamin D content in fish (approximately):
      • 100 g of salmon: 400-1000 IU
      • 100 g of Tuna: 200 me
      • 100 g of mummy: 360 me

  • Egg yolks: Egg yolks contain a small amount of vitamin D.

  • Mushrooms: Some types of mushrooms grown under ultraviolet light may contain vitamin D.

  • Enriched products: Milk, soy milk, orange juice, breakfast flakes and other products are often enriched with vitamin D. Carefully read the labels to find out how much vitamin D is contained in portions.

II.D. Vitamin D additives: when are they necessary?

In some cases, especially with a limited stay in the sun or the presence of risk factors for vitamin D, vitamin D.

  • At-risk groups:

    • Babs on breastfeeding: Breast milk usually does not contain enough vitamin D, so it is recommended to give vitamin D. to give infants on breastfeeding.
    • Elderly people: With age, the ability of the skin to produce vitamin D is reduced, so older people often need to take vitamin D.
    • People with dark skin: Burning people produce less vitamin D under the influence of sunlight, so they may require the use of vitamin D.
    • Oboor people: Vitamin D may linger in adipose tissue, so people with obesity may take vitamin D.
    • People with diseases that violate the absorption of vitamin D: Some diseases, such as kidney and liver diseases, may disrupt vitamin D assimilation, so these people may require the use of vitamin D.
    • Pregnant and lactating women: Pregnant and lactating women need more vitamin D in order to provide the needs of their body and the body of the child.

  • Types of vitamin D additives:

    • Vitamin D2 (ergocalciferol): Get from mushrooms.
    • Vitamin D3 (cholecalciferol): They get from Lanolin (woolen fat of sheep) or from lichens (vegan version). Vitamin D3 is considered more effective than vitamin D2 in an increase in vitamin D levels in the blood.

  • Dosage of vitamin D additives:

    • The dosage of vitamin D additives should be determined individually, depending on the level of vitamin D in the blood and other factors. Before taking vitamin D additives, it is recommended to consult a doctor.

III. Calcium and vitamin D: Symphony of health during pregnancy

III.A. The role of calcium during pregnancy

During pregnancy, the need for calcium increases significantly, since this mineral is necessary not only to maintain the health of the mother, but also for the formation of bone tissue and teeth of the developing fetus.

  • Development of the fetal skeleton: Calcium is the main building material for the bones and teeth of the fetus. Over the past three months of pregnancy, the fetus actively accumulates calcium to ensure the formation of a durable skeleton.

  • Maintaining the health of the mother’s bones: During pregnancy, the fetus takes calcium from the mother’s body, so it is important to ensure sufficient intake of calcium with food or additives to prevent the loss of bone mass in the mother.

  • Regulation of blood pressure: Calcium plays a role in maintaining normal blood pressure during pregnancy. Calcium deficiency can increase the risk of preeclampsia – a serious complication of pregnancy characterized by high blood pressure and proteinuria (protein in the urine).

  • Muscle function: Calcium is necessary for normal muscle function, including the reduction of the uterus during childbirth.

  • Transfer of nerve impulses: Calcium is involved in the transfer of nerve impulses necessary for the normal functioning of the nervous system of the mother and fetus.

III.B. The role of vitamin D during pregnancy

Vitamin D plays an equally important role during pregnancy, ensuring the absorption of calcium and supporting the immune function.

  • Calcium assimilation: Vitamin D promotes the absorption of calcium in the intestines, ensuring the intake of a sufficient amount of calcium for the formation of bones and teeth of the fetus.

  • Mother’s bones health: Vitamin D helps to maintain the health of the mother’s bones, preventing the loss of bone mass during pregnancy.

  • Immune function: Vitamin D plays a role in the regulation of the immune system, reducing the risk of developing infections and autoimmune diseases during pregnancy.

  • Fetal development: Vitamin D is important for the normal development of the brain and the immune system of the fetus.

  • Reducing the risk of pregnancy complications: Studies show that a sufficient level of vitamin D during pregnancy can reduce the risk of preeclampsia, gestational diabetes and premature birth.

III.C. Recommended norms of calcium and vitamin D during pregnancy

Pregnant women are recommended to consume 1000-1300 mg of calcium and 600 IU (15 μg) of vitamin D per day. In some cases, the doctor may recommend higher doses of vitamin D, especially in the presence of vitamin D.

III.D. Sources of calcium and vitamin D during pregnancy

Pregnant women are recommended to use a variety of products rich in calcium and vitamin D, such as dairy products, green leafy vegetables, bones, enriched products and egg yolks. If necessary, the doctor may recommend taking calcium and vitamin D.

III.E. Calcium and vitamin D deficiency during pregnancy: consequences

The deficiency of calcium and vitamin D during pregnancy may have serious consequences for the health of the mother and child.

  • For mother:

    • Bone weight loss: Calcium deficiency can lead to a loss of bone mass, increasing the risk of osteoporosis in the future.
    • Precomports: The deficiency of calcium and vitamin D can increase the risk of preeclampsia.
    • Muscle cramps: Calcium deficiency can cause muscle cramps.

  • For a child:

    • Delay of growth and development: The deficiency of calcium and vitamin D can lead to delayed growth and development of the fetus.
    • Rakhite: Vitamin D deficiency can cause rickets – a disease characterized by a violation of bone mineralization.
    • Low body weight at birth: The deficiency of calcium and vitamin D can increase the risk of a child with a low body weight.
    • Increased risk of fractures: The deficiency of calcium and vitamin D can increase the risk of fractures in the child in the future.

IV. Calcium and vitamin D: the basis of the health of the nursing mother and baby

IV.A. The role of calcium during breastfeeding

During breastfeeding, the need for calcium remains high, since the mother’s body loses calcium with breast milk.

  • Providing breast milk calcium: Calcium is an important component of breast milk necessary for the formation of bones and teeth of the baby. The mother’s body will give calcium from her reserves to ensure sufficient calcium content in breast milk.

  • Maintaining the health of the mother’s bones: It is important to ensure sufficient intake of calcium with food or additives to prevent the loss of bone mass in the mother during breastfeeding.

  • Reduction of risk of fractures: Enough calcium consumption during breastfeeding can reduce the risk of fractures in the mother in the future.

IV.B. The role of vitamin D during breastfeeding

Vitamin D also plays an important role during breastfeeding, ensuring the absorption of calcium and supporting the immune function of the baby.

  • Calcium assimilation: Vitamin D promotes the absorption of calcium in the intestine of the baby, ensuring the receipt of a sufficient amount of calcium for the formation of bones and teeth.

  • Health of baby bones: Vitamin D is necessary for the formation and maintenance of healthy bones of the baby.

  • Immune function: Vitamin D plays a role in the regulation of the infant immune system, reducing the risk of infections and autoimmune diseases.

IV.C. Recommended calcium and vitamin D consumption during breastfeeding

Nursing women are recommended to consume 1000-1300 mg of calcium and 600 IU (15 μg) of vitamin D per day. In some cases, the doctor may recommend higher doses of vitamin D, especially in the presence of vitamin D.

IV.D. Sources of calcium and vitamin D during breastfeeding

Nursing women are recommended to use a variety of products rich in calcium and vitamin D, such as dairy products, green leafy vegetables, fish with bones, enriched products and egg yolks. If necessary, the doctor may recommend taking calcium and vitamin D.

IV.E. Calcium and vitamin D deficiency during breastfeeding: consequences

The deficiency of calcium and vitamin D during breastfeeding can have serious consequences for the health of the mother and the baby.

  • For mother:

    • Bone weight loss: Calcium deficiency can lead to a loss of bone mass, increasing the risk of osteoporosis in the future.
    • Fatigue: Vitamin D deficiency can cause fatigue.

  • For a child:

    • Rakhite: Vitamin D deficiency can cause rickets.
    • Delay of growth and development: The deficiency of calcium and vitamin D can lead to a delay in the growth and development of the baby.
    • Increased risk of fractures: The deficiency of calcium and vitamin D can increase the risk of fractures in the child in the future.
    • Weak immunity: Vitamin D deficiency can weaken the infant immunity, increasing the risk of infections.

IV.F. Vitamin D additives for babies on breastfeeding

Breast milk usually does not contain enough vitamin D, therefore, it is recommended to give vitamin D additives at a dose of 400 IU (10 μg) per day, starting from the first days of life.

V. Calcium and vitamin D: child health foundation

VA Role of calcium in the development of the child

Calcium is absolutely necessary for the normal growth and development of the child, ensuring the formation of strong bones and teeth, as well as participating in many other vital processes.

  • Formation of bones and teeth: Calcium is the main building material for the bones and teeth of the child. During the period of active growth and development, especially in the first years of life and in adolescence, the need for calcium increases significantly.

  • Muscle contraction: Calcium is necessary to reduce all types of muscles, including skeletal muscles (providing movement), smooth muscles (controlling the functions of internal organs) and heart muscle (providing blood circulation).

  • Transfer of nerve impulses: Calcium is involved in the transmission of nerve impulses, ensuring the normal functioning of the child’s nervous system.

  • Blood coagulation: Calcium is an important factor in the process of blood coagulation necessary to stop bleeding.

  • Regulation of blood pressure: Calcium plays a role in maintaining normal blood pressure in a child.

VB role of vitamin D in the development of the child

Vitamin D plays a decisive role in mastering calcium and maintaining the health of the child’s bones, as well as affecting the immune system and general well -being.

  • Calcium assimilation: Vitamin D promotes the absorption of calcium in the child’s intestines, ensuring the intake of a sufficient amount of calcium for the formation of bones and teeth.

  • Bone health: Vitamin D is necessary for the formation and maintenance of the healthy bones of the child. Vitamin D deficiency can lead to rickets – a disease characterized by a violation of bone mineralization.

  • Immune function: Vitamin D plays a role in the regulation of the child’s immune system, reducing the risk of developing infections and autoimmune diseases.

  • Prevention of chronic diseases: Studies show that sufficient consumption of vitamin D in childhood can reduce the risk of developing certain chronic diseases, such as type 1 diabetes and asthma.

VC recommended calcium and vitamin D consumption for children

Recommended norms of calcium and vitamin D consumption for children vary depending on age.

  • Recommended calcium consumption standards (RNP):

    • 1-3 years: 700 mg per day
    • 4-8 years: 1000 mg per day
    • 9-18 years: 1300 mg per day

  • Recommended vitamin D (RNP) consumption standards:

    • 1-18 years: 600 ME (15 mcg) per day

VD sources of calcium and vitamin D for children

It is important to ensure a sufficient amount of calcium and vitamin D with food.

  • Dairy products: Milk, yogurt, cheese – excellent sources of calcium for children.

  • Green sheet vegetables: Cabbage, spinach, broccoli – good plant sources of calcium.

  • Fish with bones: Sardins and canned salmon with bones – excellent sources of calcium and vitamin D.

  • Enriched products: Milk, soy milk, orange juice, breakfast flakes and other products are often enriched with calcium and vitamin D.

  • Egg yolks: Egg yolks contain a small amount of vitamin D.

  • Vitamin D supplements: In some cases, especially with a limited stay in the sun or the presence of risk factors for vitamin D, vitamin D.

Ve deficiency of calcium and vitamin D in children: consequences

The deficiency of calcium and vitamin D in children can have serious health consequences.

  • Rakhite: Vitamin D deficiency can cause rickets – a disease characterized by a violation of bone mineralization.

  • Delay of growth and development: The deficiency of calcium and vitamin D can lead to a delay in the growth and development of the child.

  • Increased risk of fractures: The deficiency of calcium and vitamin D can increase the risk of fractures in a child.

  • Caries: Calcium deficiency can increase the risk of caries.

  • Muscle weakness: Vitamin D deficiency can cause muscle weakness.

VF prevention of calcium and vitamin D in children

Prevention of the deficiency of calcium and vitamin D in children includes:

  • Breast-feeding: Breastfeeding is the best way to provide the baby with the necessary nutrients, including calcium and vitamin D. All babies located on breast feeding are recommended to give vitamin D.

  • A variety of nutrition: It is important to provide the child with a variety of nutrition, including products rich in calcium and vitamin D.

  • Sun stay: Staying in the sun promotes the production of vitamin D in the skin. However, a long stay in the sun should be avoided during high solar activity to prevent skin burns.

  • Vitamin D supplements: In some cases, vitamin D.

VI. Practical advice and recommendations

VI.A. How to ensure sufficient consumption of calcium and vitamin D?

  • Plan for food: Make a menu for a week, including products rich in calcium and vitamin D.

  • Read the labels: Pay attention to the content of calcium and vitamin D in products.

  • Prepare at home: Prepare food at home to control the ingredients and the content of nutrients.

  • Use enriched products: Add products enriched with calcium and vitamin D to your diet.

  • Take additives: If necessary, take calcium and vitamin D additives on the recommendation of a doctor.

  • Spend time in the sun: Try to spend time in the sun to stimulate the production of vitamin D in the skin.

  • Consult a doctor: Consult a doctor regularly to control the level of calcium and vitamin D in the blood and adjust the diet and reception of additives.

Vi.b. Tips for cooking food rich in calcium and vitamin D

  • Add milk to soups and sauces: Milk is a great way to increase the content of calcium in dishes.

  • Use yogurt as a gas station for salads: Yogurt is a healthy and delicious salad dressing rich in calcium.

  • Add cheese to casserole and pasta: Cheese is a great source of calcium and an excellent addition to casserole and paste.

  • Cook with green leafy vegetables: Add cabbage, spinach and broccoli to salads, soups and side dishes.

  • Use fish with bones: Add sardines and canned salmon with bones to salads and snacks.

  • Cook eggs with vegetables: Eggs with vegetables is a healthy and delicious breakfast rich in vitamin D and other nutrients.

VI.C. When should you see a doctor?

  • In the presence of symptoms of a deficiency of calcium and vitamin D: Muscle convulsions, fatigue, bone pain, frequent fractures.

  • In the presence of risk factors for the deficiency of calcium and vitamin D: Limited Sun stay, dark skin, obesity, disease that violate the absorption of calcium and vitamin D.

  • During pregnancy and breastfeeding: To control the level of calcium and vitamin D and obtain individual recommendations.

  • In the presence of chronic diseases: To control the level of calcium and vitamin D and prevent complications.

VII. Conclusion: investment in the future health

Providing sufficient calcium and vitamin D is an investment in the future health of mom and baby. Following the recommendations for nutrition, staying in the sun and taking additives, one can prevent a deficiency of these important nutrients and ensure healthy growth and development of the child, as well as maintain the health of the mother throughout life. Remember that a consultation with a doctor is a key step for determining individual needs and developing an optimal action plan.

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