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Calcium
Calcium is a nutrient required by all living things, especially humans being. It is the most abundant mineral in the body and is essential for bone health.
Humans need calcium to build and maintain strong bones, and his 99% of the body's reliable sources of calcium are in bones and teeth. It is also necessary to maintain healthy communication between the brain and the rest of the body. Involved in muscle movement and cardiovascular function. Calcium is naturally present in varieties of diet and food manufacturers add it to certain products.Supplements are also available.
Along with calcium, you also need vitamin D. Vitamin D the body to absorb calcium. You can get vitamin D from fish oil, fortified dairy products, and sun exposure.
This article examines why the body needs calcium, foods high in calcium, what happens when the body doesn't have enough calcium, and the pros and cons of taking supplements.
Why We Need Calcium In Our Body?
Calcium plays many roles in which the body benefits from. These include:
Bone Health
About 99% of the body's calcium is found in bones and teeth. Calcium is important for bone development, growth and maintenance.
Calcium aids bone development as children grow. Even after a person stops growing, calcium continues to help maintain bones, slowing the loss of bone density that is a natural part of the aging process. Women who have already gone through menopause may lose bone density more quickly than men and younger people.You are at an increased risk of developing osteoporosis and your doctor may recommend a calcium supplement.
Muscle
Calcium helps in regulating muscle contraction. When nerves stimulate muscles, the body releases calcium. Calcium helps the proteins in your muscles to work in contraction.
When the body excretes calcium from the muscles, the muscles relax.
Hear health
Calcium plays a vital role in blood clotting. The solidification process is complex and consists of several steps. These contain various chemicals, including calcium. Calcium's role in muscle function includes the maintenance of myocardial function. Calcium settled the smooth muscle that covers blood vessels. Various studies point to a possible association between high calcium consumption and low blood pressure.
Vitamin D is also important for bone health and helps the body absorb calcium.Learn more about vitamin D and why you need it.
Other
Calcium is a cofactor for many enzymes. Without calcium, several important enzymes cannot work efficiently.
Studies also show that getting enough calcium can result in:
- Reduced risk of developing hypertensive disorders during pregnancy
- low blood pressure in adolescents
- Lower blood pressure in those whose mothers had adequate calcium intake during pregnancy
- Improved cholesterol levels
- Reduced risk of colorectal adenoma, a type of benign tumor
List Of Foods Rich In Calcium
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- Yogurt
- milk
- Fortified milk substitutes such as soy milk
- sardines and salmon
- cheese
- Tofu
- Green leafy vegetables such as broccoli, beet leaves, watercress, and kale
- Lots of fortified breakfast cereals
- fortified fruit juice
- Nuts, especially almonds, sesame and chia
- legumes and grains
- cornmeal and corn tortillas
- Dark green vegetables such as spinach contain calcium. However, it also contains a lot of oxalic acid. Studies have shown that oxalic acid reduces the body's ability to absorb calcium.
Deficiency Of Calcium
- Binge eating, anorexia, and other eating disorders.
- mercury exposure
- overdose of magnesium
- Long-term use of laxatives
- Long-term use of some drugs, such as chemotherapy and corticosteroids
- Chelation therapy for metal exposure
- Deficiency of parathyroid hormone
- People who eat a lot of protein and sodium can excrete calcium.
- some cancer
- Heavy consumption of caffeine, soda, or alcohol
- conditions such as celiac disease, inflammatory bowel disease, Crohn's disease, and other gastrointestinal disorders
- some surgical procedures, including removal of the stomach
- kidney failure
- pancreatitis
- vitamin D deficiency
- Phosphate deficiency
Vitamin D Is Required For Calcium Absorption
- Vitamin D can be obtained from certain foods such as salmon, egg yolks and mushrooms.
- Like calcium, vitamin D is added to some foods. For example, milk often contains vitamin D.
- Sunlight is the best option for generating vitamin D. The skin produces vitamin D naturally when exposed to sunlight. Darker-skinned people also don't produce vitamin D, so supplements may be needed to avoid a deficiency.