カルシウムは大切!

副院長の真由美です。

実は私,不注意から右手首を骨折してしまい夏休み明けから復帰しました。早く治すにはカルシウムの摂取でしょ!と思い乳製品をたくさん食べ、カルシウムについて少し勉強しました。皆さんにも役立つこともありそうなので、ご報告を。


カルシウムと言えば骨や歯を作るものですね。成人の体重の1.5%を占め体重60㌔の人ならば900㌘がカルシウムで、その99%が骨や歯の構成成分です。これを貯蔵カルシウムといいます。残り1%は血液中、筋肉、神経に存在する機能カルシウムといわれるものです。このカルシウムはカルシウムイオンCa²⁺という形で身体の生理機能を調節し、筋肉の収縮、神経伝達物質を放出、緊張や興奮の緩和、血液凝固、など私たちが生きていくうえでとても重要な働きをしています。

cal_body_03 出典 www.zenyaku.co.jp
そこで、カルシウムが不足してくると、貯蔵している骨を溶かして血液中に放出します。命を守るために骨を溶かしてカバーしてくれますので、表面上はカルシウム欠乏症はあまり現れないのです。けれども、不足した状態が長く続けば骨はスカスカになり、将来は骨粗鬆症になるリスクが高くなるとても怖いものです。
過剰に採り過ぎた場合は高カルシウム血症となることや長期にわたると腎結石のリスクが高まります。
しかし、もともと日本の土壌も水もカルシウムを多く含んでいないので、通常の食事では足りないことがほとんどです。サプリメントで多量に長期にわたって摂取することで過剰になる場合がありますが、それよりも通常の食事で積極的に取り入れたいミネラルの一つです。
最初に書きましたが、カルシウム=牛乳あるいは小魚というイメージはありませんか?確かに乳製品、丸ごと食べる小魚や干しエビなどはカルシウムが多いのですが、意外に緑黄色野菜や海藻、大豆製品に多いのです。考えてみれば、草食動物は草しか食べないのに牛も馬も大きな体で立派な骨格を持っています。ベジタリアンになる必要はありませんが、やはりたくさんの種類の食物をバランスよく食べることが大切ということですね。

08_2 出典www.moc.zaqrs.jp

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