The rocket (right) is better assimilated calcium supplement, such as watercress, chicory, dandelion, endive, leaves of turnips and other vegetables. Despite some substance antinutritiva, compete with the ricotta (below) and all dairy products. .
If your doctor it looks like ill just say you are vegetarian, and especially if you are a woman sends you immediately to do the bone density test, well, 'he is to be a little' back: read the scientific literature. But enough table we've done with the data Inran (watercress for the data is FAO): some vegetables than many dairy products, in relationships with phosphorus, which means assimilation.
was once the iron to be always brought up, suspected of deficiency. Then, as one of vegetarians is almost always in line with the mean (thanks to the most numerous food sources and to an increased citric acid and ascorbic acid) has attacked us in football.
from calcium deficiency, in fact, it goes straight to the fear of osteoporosis, namely the progressive demineralization of the skeleton, with increased risk of fractures (many are affected: women may begin as early 35 years, men 45) .
But the dietary calcium and osteoporosis are not related as direct as you once thought. One can, in essence, also have their usual diet with lower calcium income - for example if the individual is physically active , vegetarian protein and therefore does not exceed, either in salt - and enjoy a higher bone density, in short, have a lower risk of osteoporosis omnivores. To the astonishment of some doctor.
was once the iron to be always brought up, suspected of deficiency. Then, as one of vegetarians is almost always in line with the mean (thanks to the most numerous food sources and to an increased citric acid and ascorbic acid) has attacked us in football.
from calcium deficiency, in fact, it goes straight to the fear of osteoporosis, namely the progressive demineralization of the skeleton, with increased risk of fractures (many are affected: women may begin as early 35 years, men 45) .
But the dietary calcium and osteoporosis are not related as direct as you once thought. One can, in essence, also have their usual diet with lower calcium income - for example if the individual is physically active , vegetarian protein and therefore does not exceed, either in salt - and enjoy a higher bone density, in short, have a lower risk of osteoporosis omnivores. To the astonishment of some doctor.
. 
It is not new. As long ago as 1972 (they were different studies then!) And S. FR.Ellis Holesh the American Journal Clinical Nutrition have found that vegetarians have a higher bone density, and thus a lower risk of osteoporosis of the non-vegetarians (1)
More recently, the ADA (American Dietetic Association), has developed its position and recommendations on nutrition, vegetarian and vegan, below tiportate in the Italian translation of P and M Lorenzi Segurini (2). Vegetarian and vegan
roads and have separate destinies, even in this case? Lacto-ovo-vegetarians take a comparable amount of calcium than that of non-vegetarians, reads the position of the ADA (3, 4). calcium intake by vegans but is generally less than lacto-ovo-vegetarians and omnivores (4).
You should still point out that vegans, like many vegetarians, may have a reduced need calcium than omnivores, because diets low in total protein and protein acid, have been shown to have the effect of reducing the calcium requirement (5). Furthermore, when a person's diet is low in sodium and protein (see the study of Mizushima in note 14), and normal physical activity is conducted, calcium requirements may be less than that of a sedentary person who fed a standard Western diet.
These factors and other genetic, may also help explain variations in bone health, changes that are independent of calcium intake.
Because calcium requirements of vegans has not been established, and inadequate intake of this mineral is linked to the risk di osteoporosi in tutte le donne, le donne vegane dovrebbero soddisfare il fabbisogno di calcio fissato dal Medicine Institute per la loro fascia di età (6).
D’altra parte bisogna ricordare che il calcio assimilabile può essere fornito in modo ottimale da molti alimenti vegetali (tra cui numerose verdure , come si vede in tabella ), e perciò sia le diete vegetariane (lacto-ovo-vegetariane), sia le diete vegane possono fornire una quantità adeguata di calcio, a patto che includano regolarmente alimenti ricchi di tale minerale (7). Così l’importante parere dell’American Dietetic Association sul calcio nei veggies.
Un nutrizionista clinico, in a publication distributed to doctors about dietary calcium and dairy products, and their contribution to a reduced risk of osteoporosis (Eugenio Del Toma, Calcium, diet and osteoporosis. The importance of milk and dairy products in diet prior 2003) , is 's negative influence of fiber on the absorption of calcium . Fibers that are essential to be clear, to reduce the risk of more serious diseases or symptoms (constipation, cardiovascular disease, diabetes, obesity, cancer).
The effect of fiber on the absorption of minerals is not unique, says Del Thomas, phytates (inositol phosphate esters) oxalates in vegetables and some fraction of the fiber (uronic acids) form with the butt of non-absorbable chelates. In oilseeds, for example, the presence of phytic acid reduces the bioavailability of 10% calcium and oxalic acid in vegetables has a chelating effect from 15% for beans and lentils, 30% for soybeans (8 ).
One study cited by Allen test, however, that the power of anti-football 100g spinach added experimentally to a meal, only to neutralize the same amount that corresponds to your football, not all of the entire meal (9).
However, some advantage, and its assimilation of calcium in the human body, the fiber in food give it natural, add Toma. The fermentation of pectin, gums, dell'oligofruttosio, inulin and resistant starch - all typical of a vegetarian diet and natural fibers - by the intestinal flora, causing a lowering of pH and a general citotrofico effect due to short-chain fatty acids (such as acetic, butyric and proprionate) and all'enteroglucagone that increase calcium absorption and also the colonic absorption of all minerals (10) . In this internal process are added to our intestines out of the food processing esso, cioè durante la produzione. E’ noto, ad esempio, che la fermentazione lattica ad opera dei bacilli specializzati, aumenta l’assorbimento del calcio.
Ma, in fin dei conti, obiettiamo, com’è possibile che le fibre siano così dannose per l’assimilazione del calcio e l’auimentato rischio di osteoporosi, se i popoli "arretrati" che notoriamente indulgono ai cibi vegetali e integrali, hanno un tenore più basso di osteoporosi di quelli sviluppati dell'Occidente? Lo sostiene anche Del Toma. Se l’effetto netto fosse inibente – scrive – alcune popolazioni che seguono diete ad altissimo contenuto in fibre avrebbero the absorption rate so low as to be incompatible with an adequate bone tropism. There are, however, many evidence that diets rich in fruits and vegetables also are associated with normal bone density or even higher than normal (1, 11).
It is not enough, we add, not eating meat: the diet must be natural and traditional, rich in antioxidants that is all possible, as the science test today. Individuals who follow lacto-ovo-vegetarian, bone density is equal to or greater than their peers omnivores, the text continues Del Toma (12, 13). However, this kind of study has been conducted mostly on population groups (7th day Adventists, etc..) benefited from having adopted a lifestyle protection for the bone density of the skeleton (exercise, abstaining from alcohol, exposure to sunlight , etc.)..
Beware, therefore, the author seems to say, the dangerous category of "non-health-conscious vegetarian " for whom these data refer not reassuring. The fact is that in those studies, the nutritional analysis of input in women 55-75 years post-menopause, bone density and calciuria with comparable data of omnivorous peers, show a similar calcium and phosphorus, and introduction of a higher fiber, magnesium and carbohydrates with a low protein intake. Nevertheless, the proteinaemia was higher (13).
is not true that the proteins promote osteoporosis , but only the high-protein diets, ie, with excess protein, tried Allen (9):
.
"The most researched aspect of the interaction of protein intake with calcium metabolism Has Been the observation That protein Consumption Causes an Increase in urinary calcium excretion, over the Entire Studied range of protein intakes. This relationship is independent of the Relatively level of dietary calcium. Some Earlier investigators believed that the calciuria was caused by an increased absorption of intestinal calcium, while others could not fmd any effect of protein on calcium absorption. From more recent balance studies, in which the intake of other nutrients was controlled, it is now evident that protein intake does not affect calcium absorption within the range of dietary protein usually consumed in the American diet [e a maggior ragione in una dieta vegetariana, NdR]. Since protein consumption causes an increase in urinary calcium without a concomitant increase in calcium absorption, negative calcium balance occurs when dietary protein is high. The negative balance is not prevented by a high calcium intake. The mechanism of protein-induced hypercalciuria involves a reduction in renal reabsorption of calcium Which May Be mediated by insulin. "
.
Proteins - Del Toma continues - have a complex effect on the formation and maintenance of bone mass: facilitate the intestinal absorption of calcium and contribute, in childhood, the formation of bone matrix. (E protein, we add, does not necessarily mean meat). For these reasons milk and cheese are very useful in the prevention of osteoporosis.
It is not new. As long ago as 1972 (they were different studies then!) And S. FR.Ellis Holesh the American Journal Clinical Nutrition have found that vegetarians have a higher bone density, and thus a lower risk of osteoporosis of the non-vegetarians (1) More recently, the ADA (American Dietetic Association), has developed its position and recommendations on nutrition, vegetarian and vegan, below tiportate in the Italian translation of P and M Lorenzi Segurini (2). Vegetarian and vegan
roads and have separate destinies, even in this case? Lacto-ovo-vegetarians take a comparable amount of calcium than that of non-vegetarians, reads the position of the ADA (3, 4). calcium intake by vegans but is generally less than lacto-ovo-vegetarians and omnivores (4).
You should still point out that vegans, like many vegetarians, may have a reduced need calcium than omnivores, because diets low in total protein and protein acid, have been shown to have the effect of reducing the calcium requirement (5). Furthermore, when a person's diet is low in sodium and protein (see the study of Mizushima in note 14), and normal physical activity is conducted, calcium requirements may be less than that of a sedentary person who fed a standard Western diet. These factors and other genetic, may also help explain variations in bone health, changes that are independent of calcium intake.
Because calcium requirements of vegans has not been established, and inadequate intake of this mineral is linked to the risk di osteoporosi in tutte le donne, le donne vegane dovrebbero soddisfare il fabbisogno di calcio fissato dal Medicine Institute per la loro fascia di età (6).
D’altra parte bisogna ricordare che il calcio assimilabile può essere fornito in modo ottimale da molti alimenti vegetali (tra cui numerose verdure , come si vede in tabella ), e perciò sia le diete vegetariane (lacto-ovo-vegetariane), sia le diete vegane possono fornire una quantità adeguata di calcio, a patto che includano regolarmente alimenti ricchi di tale minerale (7). Così l’importante parere dell’American Dietetic Association sul calcio nei veggies.
Un nutrizionista clinico, in a publication distributed to doctors about dietary calcium and dairy products, and their contribution to a reduced risk of osteoporosis (Eugenio Del Toma, Calcium, diet and osteoporosis. The importance of milk and dairy products in diet prior 2003) , is 's negative influence of fiber on the absorption of calcium . Fibers that are essential to be clear, to reduce the risk of more serious diseases or symptoms (constipation, cardiovascular disease, diabetes, obesity, cancer).
The effect of fiber on the absorption of minerals is not unique, says Del Thomas, phytates (inositol phosphate esters) oxalates in vegetables and some fraction of the fiber (uronic acids) form with the butt of non-absorbable chelates. In oilseeds, for example, the presence of phytic acid reduces the bioavailability of 10% calcium and oxalic acid in vegetables has a chelating effect from 15% for beans and lentils, 30% for soybeans (8 ).
One study cited by Allen test, however, that the power of anti-football 100g spinach added experimentally to a meal, only to neutralize the same amount that corresponds to your football, not all of the entire meal (9).
However, some advantage, and its assimilation of calcium in the human body, the fiber in food give it natural, add Toma. The fermentation of pectin, gums, dell'oligofruttosio, inulin and resistant starch - all typical of a vegetarian diet and natural fibers - by the intestinal flora, causing a lowering of pH and a general citotrofico effect due to short-chain fatty acids (such as acetic, butyric and proprionate) and all'enteroglucagone that increase calcium absorption and also the colonic absorption of all minerals (10) . In this internal process are added to our intestines out of the food processing esso, cioè durante la produzione. E’ noto, ad esempio, che la fermentazione lattica ad opera dei bacilli specializzati, aumenta l’assorbimento del calcio.
Ma, in fin dei conti, obiettiamo, com’è possibile che le fibre siano così dannose per l’assimilazione del calcio e l’auimentato rischio di osteoporosi, se i popoli "arretrati" che notoriamente indulgono ai cibi vegetali e integrali, hanno un tenore più basso di osteoporosi di quelli sviluppati dell'Occidente? Lo sostiene anche Del Toma. Se l’effetto netto fosse inibente – scrive – alcune popolazioni che seguono diete ad altissimo contenuto in fibre avrebbero the absorption rate so low as to be incompatible with an adequate bone tropism. There are, however, many evidence that diets rich in fruits and vegetables also are associated with normal bone density or even higher than normal (1, 11).
It is not enough, we add, not eating meat: the diet must be natural and traditional, rich in antioxidants that is all possible, as the science test today. Individuals who follow lacto-ovo-vegetarian, bone density is equal to or greater than their peers omnivores, the text continues Del Toma (12, 13). However, this kind of study has been conducted mostly on population groups (7th day Adventists, etc..) benefited from having adopted a lifestyle protection for the bone density of the skeleton (exercise, abstaining from alcohol, exposure to sunlight , etc.)..
Beware, therefore, the author seems to say, the dangerous category of "non-health-conscious vegetarian " for whom these data refer not reassuring. The fact is that in those studies, the nutritional analysis of input in women 55-75 years post-menopause, bone density and calciuria with comparable data of omnivorous peers, show a similar calcium and phosphorus, and introduction of a higher fiber, magnesium and carbohydrates with a low protein intake. Nevertheless, the proteinaemia was higher (13).
is not true that the proteins promote osteoporosis , but only the high-protein diets, ie, with excess protein, tried Allen (9):
.
"The most researched aspect of the interaction of protein intake with calcium metabolism Has Been the observation That protein Consumption Causes an Increase in urinary calcium excretion, over the Entire Studied range of protein intakes. This relationship is independent of the Relatively level of dietary calcium. Some Earlier investigators believed that the calciuria was caused by an increased absorption of intestinal calcium, while others could not fmd any effect of protein on calcium absorption. From more recent balance studies, in which the intake of other nutrients was controlled, it is now evident that protein intake does not affect calcium absorption within the range of dietary protein usually consumed in the American diet [e a maggior ragione in una dieta vegetariana, NdR]. Since protein consumption causes an increase in urinary calcium without a concomitant increase in calcium absorption, negative calcium balance occurs when dietary protein is high. The negative balance is not prevented by a high calcium intake. The mechanism of protein-induced hypercalciuria involves a reduction in renal reabsorption of calcium Which May Be mediated by insulin. "
.
Proteins - Del Toma continues - have a complex effect on the formation and maintenance of bone mass: facilitate the intestinal absorption of calcium and contribute, in childhood, the formation of bone matrix. (E protein, we add, does not necessarily mean meat). For these reasons milk and cheese are very useful in the prevention of osteoporosis.
protein malnutrition in adolescence affects skeletal development, so in young patients with anorexia nervosa are often observed values \u200b\u200bare lower than normal bone density. The early onset of osteoporosis lies the future of these girls as a long-term complication of anorexia itself (15, 16).
Especially since the old age we build strong bones when young. To protect against osteoporotic problems must satisfy at best, with diet and lifestyle, the attitude of "constructive" in the first two or three decades of life. Although the achievement of the "peak bone mass" best young affect not only food but also inheritance, manual labor and sports .
Thus, calcium-rich food especially children. Especially if you are vegetarian, we add. Introduce more calcium in the diet during the school year, is bound to reach a higher peak bone mass and this axiom - writes Del Toma - the scientific literature has revived much evidence. Also note that the intake of milk and dairy products in prepubertal would have a better reflection of bone density when compared to supplementation with calcium. The food is always better than supplements .
drinking water and mineral are a good source of calcium absorbed. Until a few years ago it was believed that football was not enough water and poorly absorbed compared to other dietary sources, but a series of scientific papers, signed by experts in the calcium metabolism, has overturned that conviction, at least as regards water, lime (calcium> 150 mg / l ) and calcium and bicarbonate (baking soda> 600 mg / l). Some tap water, therefore, and the water really rare "minerals, unlike the now much-publicized abuse mineral waters, rich in calcium are highly similar, as for example those famous aqueduct in Rome.
.
REFERENCES 1. Ellis FR, Holesh S, Incidence of osteoporosis in vegetarians and omnivores, Am J Clin Nutr 25: June 1972. 555-558).
2. J Am Diet Assoc, 1997;97:1317-1321.
3. Slatter ML, Jacobs DR, Hilner JE Jr, Caan BJ, Van Horn L, Bragg C, Manolio TA, Kushi LH, Liu D: Meat consumption and its association with other diet and health factors in young adults: the CARDIA study. Am J Clin Nutr, 1992 Oct;56(4):699-704.
4. Tesar R, Notelovitz M, Shim E, Dauwell G, Brown J: Axial and peripheral bone density and nutrient intakes of postmenopausal vegetarian and omnivorous women. Am J Clin Nutr 1992 Oct;56 (4):699-704.
5. Remer T, Manz F: Estimation of the renal net acid excretion by adults consuming diets containing variable amounts of protein. Am J Clin Nutr, 1994 Jun; 59(6):1356-1361.
6. Standing Committee on the Scientific Evaluation of Dietary References Intakes, Food and Nutrition Board, Institute of Medicine: Dietary reference intakes for Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride.. National Academy Press, 1997;Washington, DC.).
7. Weaver CM, Plawecki KL: Dietary calcium: adequacy of a vegetarian diet. Am J Clin Nutr, 1994 May;59(5 Suppl):1238S-1241S.
8. Greger J.L. Nondigestible carbohydrates and mineral bioavalaibility. J Nutr 1999;129 (7 Supppl):1434S-5S).
9. Allen L.H, Calcium bioavailability and absorption: a review, American Journal of Clinical Nutrition 35: April 1982, pp. 783-808.
10. Reddy M.B. Love M. The impact of food processing on the nutritional quality of vitamins and minerals. Adv Exp Med Biol 1999; 459:99-106.
11. New S.A., Robins S.P., Campbell S.K. Dietary influences on Bone Mass and Bone Metabolism; further evidence of a positive link between fruit and vegetable consumption and Bone Health. Am J Clin Nutr 2000; 71: 142-151.
12. Marsh A.G., Sanchez T.V., Michelsen O. et al. G. Cortical bone density of adult lacto-ovo-vegetarian and omnivorous women. Am J Diet Assoc 1980: 76: 148-151.
13. Tesar R., Notelovitz M., Shim E., Kauwell G., Brown J. Axial and peripheral bone density and nutrient intakes of postmenopausal vegetarian and omnivorous women. Am J Clin Nutr 1992; 56: 699-704
14. Tucker K.L., Hannan M.T., Chen H., Cupples L.A., Wilson P.W., Kiel D.P. Potassium, Magnesium and fruit and vegetables intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr 1999; 69: 727-736.
Mizushima S., Tsushida K., Yamori Y. Preventive nutritional factors in epidemiology interaction between sodium and calcium. Clin Exp Pharmacol Physiol 1999; 26: 573-575)
15. Rigotti N.A., Neer R.M., Skates S.J., Herzog B., Nussbaum S.R. The clinical course of osteoporosis in anorexia nervosa. JAMA 1991; 265:1133-1138
16. Soyka L.A., Grinspon S., Levitsky L.L. The effects of anorexia nervosa on bone metabolism in female adolescents. J Clin Endocrinol Metab 1999; 84; 4489-4496)
.
Especially since the old age we build strong bones when young. To protect against osteoporotic problems must satisfy at best, with diet and lifestyle, the attitude of "constructive" in the first two or three decades of life. Although the achievement of the "peak bone mass" best young affect not only food but also inheritance, manual labor and sports .
Thus, calcium-rich food especially children. Especially if you are vegetarian, we add. Introduce more calcium in the diet during the school year, is bound to reach a higher peak bone mass and this axiom - writes Del Toma - the scientific literature has revived much evidence. Also note that the intake of milk and dairy products in prepubertal would have a better reflection of bone density when compared to supplementation with calcium. The food is always better than supplements .
drinking water and mineral are a good source of calcium absorbed. Until a few years ago it was believed that football was not enough water and poorly absorbed compared to other dietary sources, but a series of scientific papers, signed by experts in the calcium metabolism, has overturned that conviction, at least as regards water, lime (calcium> 150 mg / l ) and calcium and bicarbonate (baking soda> 600 mg / l). Some tap water, therefore, and the water really rare "minerals, unlike the now much-publicized abuse mineral waters, rich in calcium are highly similar, as for example those famous aqueduct in Rome.
.
REFERENCES 1. Ellis FR, Holesh S, Incidence of osteoporosis in vegetarians and omnivores, Am J Clin Nutr 25: June 1972. 555-558).
2. J Am Diet Assoc, 1997;97:1317-1321.
3. Slatter ML, Jacobs DR, Hilner JE Jr, Caan BJ, Van Horn L, Bragg C, Manolio TA, Kushi LH, Liu D: Meat consumption and its association with other diet and health factors in young adults: the CARDIA study. Am J Clin Nutr, 1992 Oct;56(4):699-704.
4. Tesar R, Notelovitz M, Shim E, Dauwell G, Brown J: Axial and peripheral bone density and nutrient intakes of postmenopausal vegetarian and omnivorous women. Am J Clin Nutr 1992 Oct;56 (4):699-704.
5. Remer T, Manz F: Estimation of the renal net acid excretion by adults consuming diets containing variable amounts of protein. Am J Clin Nutr, 1994 Jun; 59(6):1356-1361.
6. Standing Committee on the Scientific Evaluation of Dietary References Intakes, Food and Nutrition Board, Institute of Medicine: Dietary reference intakes for Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride.. National Academy Press, 1997;Washington, DC.).
7. Weaver CM, Plawecki KL: Dietary calcium: adequacy of a vegetarian diet. Am J Clin Nutr, 1994 May;59(5 Suppl):1238S-1241S.
8. Greger J.L. Nondigestible carbohydrates and mineral bioavalaibility. J Nutr 1999;129 (7 Supppl):1434S-5S).
9. Allen L.H, Calcium bioavailability and absorption: a review, American Journal of Clinical Nutrition 35: April 1982, pp. 783-808.
10. Reddy M.B. Love M. The impact of food processing on the nutritional quality of vitamins and minerals. Adv Exp Med Biol 1999; 459:99-106.
11. New S.A., Robins S.P., Campbell S.K. Dietary influences on Bone Mass and Bone Metabolism; further evidence of a positive link between fruit and vegetable consumption and Bone Health. Am J Clin Nutr 2000; 71: 142-151.
12. Marsh A.G., Sanchez T.V., Michelsen O. et al. G. Cortical bone density of adult lacto-ovo-vegetarian and omnivorous women. Am J Diet Assoc 1980: 76: 148-151.
13. Tesar R., Notelovitz M., Shim E., Kauwell G., Brown J. Axial and peripheral bone density and nutrient intakes of postmenopausal vegetarian and omnivorous women. Am J Clin Nutr 1992; 56: 699-704
14. Tucker K.L., Hannan M.T., Chen H., Cupples L.A., Wilson P.W., Kiel D.P. Potassium, Magnesium and fruit and vegetables intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr 1999; 69: 727-736.
Mizushima S., Tsushida K., Yamori Y. Preventive nutritional factors in epidemiology interaction between sodium and calcium. Clin Exp Pharmacol Physiol 1999; 26: 573-575)
15. Rigotti N.A., Neer R.M., Skates S.J., Herzog B., Nussbaum S.R. The clinical course of osteoporosis in anorexia nervosa. JAMA 1991; 265:1133-1138
16. Soyka L.A., Grinspon S., Levitsky L.L. The effects of anorexia nervosa on bone metabolism in female adolescents. J Clin Endocrinol Metab 1999; 84; 4489-4496)
.
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