Calcium is the most abundant mineral in the body. It is nearly 2% of the total weight of the body. In the body, more than ninety-nine percent of calcium is found in the bones, and the other one percent that circulates in the bloodstream and tissue is just as important for good health. Calcium plays a very important role in maintaining healthy and strong bones and teeth, providing structural support to the skeletal system. It is essential for the proper functions of muscles, including the relaxation and contraction of muscles, as well as the regulation of the heartbeat. Calcium is involved in blood clotting, contributing to the prevention of excessive bleeding in case of trauma and injury. Content:
1. Importance Of Calcium
This mineral is integral to nerve transmission, supporting the efficient communication between nerve cells and aiding in various neurological functions.
Ensuring an adequate calcium intake, through a balanced nutritional diet is essential for overall health and well-being, as it contributes to the proper functioning of many physiological processes in the body.
Calcium is a key element in the makeup of bones and teeth. Also, it is essential for muscle contraction, production of energy, the beating of the heart, blood coagulation, maintenance of nerve conduction, glandular secretion, good immune system, insomnia, regulating cholesterol level, hair loss, numbness in the extremities, wound healing, and many other body operations.
The blood uses calcium for many functions. If there is an insufficient amount of calcium in the bloodstream, the body starts covering its needs by taking calcium from bones. This, in addition to the natural mineral loss, causes the bones to weaken.
Women, who are not taking enough calcium in their food should add calcium supplements daily regardless of their age. It is very helpful for PMS, Osteoporosis, and Hypertension.
Adequate intake of calcium during pregnancy can have a lasting effect on the blood pressure of the child.
Girls who consume more calcium weigh less and have lower body fat.
Proper levels of calcium in the body, work as an anticancer for certain cancers.
Vitamin C and D, Magnesium, Zinc, and some trace minerals are required for proper absorption of calcium.
Calcium is best absorbed by the body, if it is taken in small quantities 3-4 times a day, with food.
2. List of Calcium Rich Food:
Dairy Products: Yogurt, Milk, Cheese
Leafy Greens: Spinach, Kale, Collard greens, Turnip greens, Bok choy
Fish: Salmon, Sardines (with bones)
Seeds and Nuts: Almonds, Sesame seeds, Chia seeds, Flaxseeds
Fortified Foods: Certain cereals, Orange Juice (calcium-fortified), Tofu (if made with calcium sulfate),
Legumes: Chickpeas, Edamame, Lentils
Vegetables: Okra, Broccoli,
Fruits: Figs (dried), Oranges,
Other: Fortified plant-based milk alternatives (like soy milk or almond)
Adding a variety of these calcium-rich foods into your daily diet can help ensure you meet your daily calcium needs for maintaining overall health and strong bones.
3. Why Calcium Deficiency Occurs
Calcium deficiency may occur for many reasons, and several factors can contribute to an insufficient absorption or intake of calcium in the body:
1. Inadequate Dietary Intake: Not consuming sufficient calcium-rich foods, such as leafy greens, dairy products, and fortified foods, can lead to calcium deficiency.
2. Deficiency Of Vitamin D: Vitamin D is very important for the absorption of calcium in the intestines. Insufficient sunlight exposure, which is a natural source of vitamin D, or a lack of dietary vitamin D sources can contribute to a deficiency of calcium.
3. Age Factor: Teenagers, Children, and older adults may be more prone to deficiency of calcium. Teenagers and children need calcium for growth, while older adults may have increased losses or decreased absorption of calcium.
4. Certain Medical Conditions: Certain medical conditions, such as celiac disease or lactose intolerance, can affect the ability of the body to absorb calcium. Hormonal imbalances and kidney disorders, such as hypoparathyroidism, can also contribute to a deficiency of calcium.
5. Medications: Certain medications, including some antacids, corticosteroids, and diuretics, may interfere with the absorption of calcium or increase calcium excretion, leading to calcium deficiency.
6. Breastfeeding and Pregnancy: During breastfeeding and pregnancy, a woman's calcium requirements increase. If the dietary intake is not enough, it can lead to a depletion of calcium stores.
7. Lifestyle Factors: Excessive alcohol or caffeine intake and smoking may interfere with the absorption of calcium and contribute to a deficiency of calcium.
8. Eating Disorders or Low Body Weight: Persons with eating disorders or those with low body weight may not consume enough nutrients, including calcium, putting them at risk of deficiencies of calcium.
9. Genetic Factors: Some individuals may have a genetic predisposition that can affect their ability to utilize or absorb calcium efficiently.
It is very important to maintain a balanced diet rich in nutrition, ensure an adequate intake of calcium-rich food items, and address any underlying lifestyle factors or medical conditions that may contribute to a deficiency of calcium. If there are concerns about calcium levels, consulting with a doctor or healthcare professional is suggested for proper evaluation and proper guidance.
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