Many of us remember our mom’s telling us all the time to drink milk, when we were kids. Many kids hate drinking milk but parents always insists on drinking it. Wondered why a glass of milk is so important and what good it does to us. Milk is a very rich source of calcium that is essential for the growth of bones, teeth, soft tissues, and is involved in many vital metabolic processes such as contraction and expansion of the muscle and blood vessels, secretion of hormone and enzymes, and sending message through the nervous system. About 1 to 2% of our body weight is formed by calcium and 99% of it is stored in bones and teeth. Calcium is also a very important member of the blood clotting family. Calcium is best known for its osteoporosis preventing capability. The body needs several other nutrients like magnesium, phosphorus, vitamin-D and K for effective absorption and proper utilization of calcium. Calcium also fills the space between cells; it is also present in blood and muscles.
Sources of calcium
Growth is very rapid during adolescence and teenage, and sufficient amount of calcium is needed during this period. But many do not get the recommended amount of calcium, which differs according to the age of the person. Calcium is found in abundance in many food sources. It is better to obtain calcium form food sources rather than taking calcium tablets. Foods that are rich in calcium are listed down
- Nonfat and low-fat dairy products like cheese, yogurt, and milk
- Dried beans
- Spinach
- Broccoli
- Tofu
- Pink salmon
- Almond
- Brewer’s yeast
- Brazil nut
- Cabbage
- Dried fig
- Dark leafy greens
- Hazelnuts
- Oysters
- Sardines
- Canned salmons
- Fortified calcium foods include Orange juice, soy milk, rice milk, breads, and dry breakfast cereals
Dietary requirement of calcium
Our body does not have the capability to produce calcium, therefore it requires sufficient amount of calcium from dietary sources to form healthy bones and teeth. It is important to make sure that the required amount of calcium is provided to the body. If a person is below 50 years of age, he needs about 1000 milligram (mg) of calcium per day, and if the person is above 50 years then 1200 mg of calcium is required per day. Teen age guys and girls require about 1300 mg per day. High amount of calcium is required in old age, during pregnancy, and in teenage. Rather than taking the required amount of calcium all at once, it is better if the person takes twice or thrice throughout the day. Along with calcium the person should also make sure that the body is provided with enough vitamin-D for effective calcium absorption.
Calcium deficiency
The normal level of calcium in blood is 8.5 to 10.2 mg/dL. If serum blood calcium level falls below this level then the person is said to be calcium deficient person, the condition is called as hypocalcaemia. If the body does not get enough calcium it starts taking the calcium from bone for other vital functions of the body. As time goes by, the bones may be eroded to the maximum and result in reduced bone mass/weak bones. Calcium deficiency may result in many health complications like
- Osteoporosis, weakening of bone due to calcium depletion, especially in old and post-menopausal women
- Frequent fracture
- Deformed spine with hump
- Loss of height
- Rickets (soft weak bones) in children, rickets is actually caused by vitamin-D deficiency, which is required for absorption of calcium
- Hypoparathyroidism: Decreased parathyroid hormone that is essential for regulating calcium levels in the body
- High blood pressure: People deficient in calcium show signs of hypertension. Few studies show that calcium reduces blood pressure. But it is not clear whether calcium is actually beneficial or the low-fat dairy product is responsible
- Nerves and bone disorder
- Premenstrual syndrome: Calcium helps to reduce premenstrual syndrome symptoms and menstrual pain
- Tingling of fingers
- Muscle cramps
- Convulsions (involuntary contraction of muscles)
- Poor appetite
- Lethargy
- Mental confusion
- Abnormal heartbeat
Calcium supplements
People who suffer from calcium deficiency require calcium supplements. Calcium supplements are usually recommended to menopausal women. They should take calcium supplement along with magnesium as they work together. Calcium and magnesium is usually prescribed in a ratio of 2:1, for instance if the woman is taking 1000mg of calcium then 500mg of magnesium is prescribed. Calcium supplements usually come in two forms- Calcium carbonate and Calcium citrate. Over-the-counter antacid contain calcium carbonate and can give the required amount of calcium. Remember to always take calcium carbonate with meals and calcium citrate on empty stomach to avoid side-effects. Other thyroid or iron supplements should be taken separate from calcium supplements. Other calcium supplements used are calcium phosphate, calcium gluconate, calcium glubionate, and calcium lactate.
Too much of calcium
Calcium level higher than 10.5 milligram per deciliter of blood is termed as hypercalcemia. Normally, the amount of calcium taken by bones is equal to the amount of calcium let out of bones. This helps to maintain blood calcium level. If a person has hyperparathyroidism, then the amount of calcium coming out from the bone is higher than the amount of calcium taken back by the bone. This increases calcium level in blood stream. Too much of calcium in blood causes pain in bones, fracture, loss of height, curving of spine, high blood pressure, kidney stones, increased thirsty, frequent urination, constipation, nausea, lethargy, fatigue, abdominal pain, decreased appetite, confusion, memory problem, dementia, and depression.
Calcium- No bones about it…
As calcium is a very vital element that has many important functions in our body it is essential to keep a track on the amount of calcium intake. Try to maintain the intake within a safe range. The person can consult a dietician to know the right amount of calcium per day depending on age and other health conditions. Do not take calcium fortified drinks or over-the counter calcium medicines. Calcium supplements should be taken after consulting a nephrologist (kidney specialist).
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