营养素知识: Calcium, Ca
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营养素知识
| 营养成分主要信息 | |||
| 营养素名称: | Calcium, Ca | ||
| 营养素类别: | Minerals | ||
| 计量单位: | mg | ||
| 概要: | Calcium plays a key role in bone and teeth health. We should take adequate calcium to help the bone and teeth formation and development. | ||
| 营养素功效: |
About 99% of body calcium are in bones and teeth. • Calcium plays key role in bone formation, growth and health. It is an integral part of bone structure together with phosphorus and other minerals. • Similarly, calcium plays key role in teeth formation. • Calcium in bones also serves as a calcium bank. About 1% of the body calcium are circulated in the body fluid. They play the roles: • Calcium in the extracellular fluids helps maintain normal blood pressure. • Calcium in the intracellular fluids binds with protein calmodulin to activate some enzymes which help muscles to contract. • Constriction and relaxation of blood vessels • Help release hormones and activate some enzymes • For nervous system function, it helps to transmit messages between the brain and body parts. Vitamin D's role in calcium absorption: • Vitamin D enhances calcium absorption in the intestines • Vitamin D stimulates calcium reabsorption from the kidneys into the blood. Bone Health Most of people reach their peak bone mass at around 30 years old, then gradually lose bone. When bone loss reaches a certain point, osteopenia occurs. Further bone loss causes osteoporosis, in which state the risk of bone fracture increases. There is no obvious symptoms for bone loss, so it occurs silently. Usually the blood calcium level maintains at a constant level, when it is low, body automatically draws calcium from bone, when it is high, calcium is returned to bone. While calcium is the most critical nutrient for the bone health, other nutrients also play important roles, for example: • Other minerals: phosphorus is a major component of bones and teeth, it helps bone formation and development. Magnesium and potassium help maintain bone mineral density. Too much sodium contribute to the bone loss. • Vitamins: Vitamin D is necessary for calcium metabolism. Vitamin K regulates bone and cartilage mineralization and decreases bone cell turnover. Vitamin A participates in the old bone cell dismantling process, but too much vitamin A may be associated with osteoporosis. • Others: Omega-3 fatty acids may help preserve bone integrity. |
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食物来源
• Dairy products: such as milk, yogurt, cheese
• Green vegetables: such as kale, mustard greens, collard greens, turnip greens, bok choy, and broccoli
• Tofu made with calcium sulfate
• Canned seafood with bones: such as sardines
• Nuts: such as almond
• Calcium-fortified orange juice
• Fortified plant-based beverages: such as soy, rice, and almond milk
• Fortified ready-to-eat cereals
For vegan diet (pure vegetarian), the key food sources of Calcium are:
• Dark-green leafy vegetables, such as bok choy, broccoli, collard greens, kale, mustard greens, turnip greens, watercress
• Fortified cereals
• Fortified juices, figs
• Fortified soy products
• Nuts (almonds) and seeds (sesame seeds)
Notes:
1) Calcium may be poorly absorbed from foods that are rich in oxalic acid or phytic acid. Example foods:
• Rich in oxalic acid: spinach, sweet potatoes, and beans
• Rich in phytic acid: whole grains (wheat bran, rice bran), nuts (almonds, walnuts, peanuts), and sesame seeds.
2) Different foods have different calcium bioavailability. In general green vegetables (except spinach) have the best bioavailability, then dairy products and calcium-fortified foods, and then nuts and beans.
3) Calcium from foods are generally preferred over calcium supplementation because of the concern on the potential increasing risk of developing kidney stones.
• Green vegetables: such as kale, mustard greens, collard greens, turnip greens, bok choy, and broccoli
• Tofu made with calcium sulfate
• Canned seafood with bones: such as sardines
• Nuts: such as almond
• Calcium-fortified orange juice
• Fortified plant-based beverages: such as soy, rice, and almond milk
• Fortified ready-to-eat cereals
For vegan diet (pure vegetarian), the key food sources of Calcium are:
• Dark-green leafy vegetables, such as bok choy, broccoli, collard greens, kale, mustard greens, turnip greens, watercress
• Fortified cereals
• Fortified juices, figs
• Fortified soy products
• Nuts (almonds) and seeds (sesame seeds)
Notes:
1) Calcium may be poorly absorbed from foods that are rich in oxalic acid or phytic acid. Example foods:
• Rich in oxalic acid: spinach, sweet potatoes, and beans
• Rich in phytic acid: whole grains (wheat bran, rice bran), nuts (almonds, walnuts, peanuts), and sesame seeds.
2) Different foods have different calcium bioavailability. In general green vegetables (except spinach) have the best bioavailability, then dairy products and calcium-fortified foods, and then nuts and beans.
3) Calcium from foods are generally preferred over calcium supplementation because of the concern on the potential increasing risk of developing kidney stones.
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富含营养素食物示例: Calcium, Ca |
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| 食物描述 | 营养含量1 | 每日需量%2 | |
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Yogurt, plain, skim milk
类别: Dairy and Egg Products
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199 mg | 15.31% |
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Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D
类别: Dairy and Egg Products
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126 mg | 9.69% |
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Cheese, parmesan, shredded
类别: Dairy and Egg Products
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1,253 mg | 96.38% |
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Fish, sardine, Atlantic, canned in oil, drained solids with bone
类别: Finfish and Shellfish Products
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382 mg | 29.38% |
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Kale, raw
类别: Vegetables and Vegetable Products
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254 mg | 19.54% |
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Turnip greens, cooked, boiled, drained, without salt
类别: Vegetables and Vegetable Products
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137 mg | 10.54% |
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HOUSE FOODS Premium Firm Tofu
类别: Legumes and Legume Products
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149 mg | 11.46% |
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Soybeans, green, raw
类别: Vegetables and Vegetable Products
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197 mg | 15.15% |
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Nuts, almonds, oil roasted, lightly salted
类别: Nut and Seed Products
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291 mg | 22.38% |
1 100克食物中的营养素含量
2 以FDA基于2000卡路里的饮食作为日需量参考
2 以FDA基于2000卡路里的饮食作为日需量参考
| 更多营养素信息 | |
| 概要 | Calcium plays a key role in bone and teeth health. We should take adequate calcium to help the bone and teeth formation and development. |
| 缺乏营养对健康的影响 |
The primary effects of calcium deficiency (caused by inadequate intake or poor intestinal absorption) include: • Osteopenia (lower than normal bone-mineral density) • Osteoporosis (very low bone-mineral density) • Increased risk of bone fractures |
| 超过上限对健康的影响 |
Excess intake of calcium may increase the level of calcium in the blood. The primary effects of excess intake are: • Kidney stones • Hypercalcemia and renal insufficiency • Decrease absorption of certain minerals (such as magnesium, zinc) |
| 参考资料 |
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| 更多信息 | Calcium is a major mineral (also called macromineral) which means human body requires in relatively large amounts (greater than 100 milligrams per day). |
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| 日需量年龄组 | 每日需量建议 | 日摄入量上限 |
| 幼儿1至3岁: | 700 mg | 2,500 mg |
| 儿童4至8岁: | 1,000 mg | 2,500 mg |
| 男性9至13岁: | 1,300 mg | 3,000 mg |
| 男性14至18岁: | 1,300 mg | 3,000 mg |
| 男性19至30岁: | 1,000 mg | 2,500 mg |
| 男性31至50岁: | 1,000 mg | 2,500 mg |
| 男性51至70岁: | 1,000 mg | 2,000 mg |
| 男性71岁或以上: | 1,200 mg | 2,000 mg |
| 女性9至13岁: | 1,300 mg | 3,000 mg |
| 女性14至18岁: | 1,300 mg | 3,000 mg |
| 女性19至30岁: | 1,000 mg | 2,500 mg |
| 女性31至50岁: | 1,000 mg | 2,500 mg |
| 女性51至70岁: | 1,200 mg | 2,000 mg |
| 女性71岁或以上: | 1,200 mg | 2,000 mg |
| 女性孕妇(18岁以上): | 1,000 mg | 2,500 mg |
| 女性哺乳期(18岁以上): | 1,000 mg | 2,500 mg |
| FDA（基于2000卡路里的日常饮食）: | 1,300 mg |
| Calcium, Ca 与其他营养素的相互作用 | |
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Vitamin D (D2 + D3)
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维生素 D 是钙吸收所必需的
为了使钙被适当地吸收，肠道需要骨化三醇calcitriol，它是维生素 D 的激素活性形式 hormonally active form。维生素 D 在肝脏和肾脏中经历转化过程，最终变成骨化三醇。骨化三醇能够增强肠道对钙和磷酸盐的吸收，确保足够层度的骨矿化 bone mineralization。骨化三醇还调节甲状旁腺激素（parathyroid hormone PTH）的分泌，从而控制血液中钙的水平。 |
| Phosphorus, P |
如果另一个营养素的摄入量低，高磷或高钙会减低对方的吸收率。
磷和钙在肠道中会相互结合形成不溶性复合物。 这些复合物不容易被肠道吸收，因此两种矿物质的总体吸收都会减少。 |
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Iron, Fe
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钙可能会抑制铁的吸收
多项研究表明，无论是来自食物还是补充剂的钙，如果与非血红素铁（存在于植物性食品中）同时摄入，钙会减少非血红素铁的吸收。 主要原因是肠道中形成的钙铁复合物会减少铁吸收量。 不过这种抑制作用是暂时性的。 |
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营养成分参考摄入量数据和营养成分知识来自于美国国立医学研究院2006年。膳食参考摄入量：营养需求基本指南。华盛顿特区:国家科学院出版社。National Academies' Institute of Medicine 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537 |
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营养成分知识基于美国食品和药物管理局（USFDA）营养教育资源文章。 https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/ |
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营养成分知识基于美国国立卫生研究院的膳食补充剂情况说明书(Dietary Supplement Fact Sheets)。 https://ods.od.nih.gov/factsheets/list-all |
| 免责声明 | 此处提供的营养信息不应取代医疗建议。我们鼓励您与您的医疗保健提供者（例如您的医生）讨论对您的整体健康最有利的饮食需求。我们还建议您阅读本页提及的，但不限于，组织机构或专业参考文选或文章。此页面中的任何提及和参考链接并不代表我们对其服务和建议的代言（endorsement）。 |