We've been told since we were children that calcium is a vital element for our bodies that helps maintain our bones and teeth strong. Aside from that, calcium aids in blood coagulation, muscular movement, and nerve function. The majority of calcium in our bodies is stored in our bones. When calcium levels are too low, our bodies release it from our bones into the blood, and when calcium levels are too high, we excrete it through urine.
Calcium is obtained through eating calcium-containing foods or by utilizing calcium that is already present in our bodies. If we don't receive enough calcium from our diet, our bodies take it from our bones, therefore it's critical to eat calcium-rich foods to maintain our bones strong.
What are the different sources of Calcium?
By incorporating these calcium-rich foods into your diet, you can ensure a good intake of these essential mineral for maintaining strong bones and overall health.
Calcium can be obtained from various sources, such as dairy products like milk, cheese, and other dairy foods.
Green leafy vegetables like curly kale and okra are also good sources of calcium, although spinach contains calcium that is not easily absorbed by the body.
Soya drinks fortified with calcium and bread made with fortified flour are additional options to consider.
Certain types of fish, like sardines and pilchards, are beneficial because you can eat the bones, which are rich in calcium.
How much Calcium is needed on a daily basis?
Category | Daily intake of Calcium |
Women and men aged 9 to 18 years | 1,300 mg |
Women and men aged 19 to 50 years | 1,000 mg |
Women aged 51 to 70 years | 1,200 mg |
Men aged 51 to 70 years: | 1,000 mg |
Women and men above 70 years | 1,200 mg |
Pregnant or nursing women aged 14 to 18 years | 1,300 mg |
Pregnant or nursing women aged 19 to 50 years | 1,000 mg |
Why do we need Calcium in our bodies?
Bone Wellbeing:
Calcium is fundamental for the advancement and upkeep of solid bones. Around 99% of the body's calcium is put away in bones and teeth, giving auxiliary back and quality. Calcium makes a difference within the arrangement of bone tissue, contributing to bone thickness and avoiding conditions like osteoporosis.
Muscle Withdrawal:
Calcium is included in muscle withdrawal, counting both skeletal and smooth muscles. When a nerve flag fortifies a muscle, calcium particles are discharged, permitting the muscle filaments to contract. Calcium particles tie to particular proteins inside the muscle cells, activating the withdrawal preparation.
Nerve Work:
Calcium is basic for appropriate nerve work and transmission of nerve impulses. It helps with the discharge of neurotransmitters, which are chemical delivery people that transmit signals between nerve cells. Calcium particles play a part in controlling the opening and closing of particle channels, permitting nerve-driving forces to travel effectively.
Blood Clotting:
Calcium is essential for the method of blood clotting or coagulation. When there's an harm or harm to a blood vessel, calcium particles offer assistance within the arrangement of a blood clot, which stops dying. Calcium is included within the enactment of clotting components, driving to the arrangement of a steady blood clot to seal the harmed region.
Hormone Emission:
Calcium plays a part in the discharge of different hormones and enzymes within the body. It is included in the release of hormones from endocrine organs, counting the parathyroid hormone (PTH), which controls calcium levels within the blood, and calcitonin, which makes a difference to lower blood calcium levels.
Cell Signaling:
Calcium particles act as signaling atoms inside cells, taking an interest in various cellular forms. They direct protein movement, cell division, and quality expression. Calcium is included in flag transduction pathways, which control different cellular capacities such as development, separation, and apoptosis (modified cell passing).
Dental Wellbeing:
Calcium is significant for keeping up sound teeth. It contributes to the mineralization and quality of tooth finish, the defensive external layer of teeth. Adequate calcium admissions make a difference to avoid tooth rot, cavities, and advances in general dental health.
How do we maintain the calcium levels in our bodies?
For calcium-rich food
Here are the top 10 options
Milk/ Soy milk
Seeds
Yogurt
Cheese
Almonds
Beans and lentils
Tofu
Figs
Whey Protein
Leafy Greens
Rhubarb
Here are a few simple and delicious recipes that incorporate calcium-rich ingredients:
Cheesy Spinach Omelet:
Ingredients:
3 large eggs
1 cup fresh spinach, chopped
1/4 cup shredded cheese (such as cheddar or Swiss)
Salt and pepper to taste
Instructions:
Beat the eggs in a bowl and season with salt and pepper.
Heat a non-stick skillet over medium heat and add the chopped spinach. Cook until wilted.
Pour the beaten eggs over the spinach and let it cook for a few minutes until the edges are set.
Sprinkle the shredded cheese evenly over the omelet and fold it in half.
Cook for another minute or until the cheese is melted.
Serve hot.
Calcium-Rich Smoothie Bowl:
Ingredients:
1 frozen banana
1 cup Greek yogurt
1/2 cup almond milk
1 tablespoon almond butter
1 tablespoon chia seeds
Assorted toppings: sliced almonds, fresh berries, granola, etc.
Instructions:
Blend the frozen banana, Greek yogurt, almond milk, almond butter, and chia seeds in a blender until smooth and creamy.
Pour the smoothie into a bowl.
Top with sliced almonds, fresh berries, and granola (or any other desired toppings).
Enjoy as a nutritious and calcium-rich breakfast or snack.
Calcium supplements:
Calcium supplements are an option for individuals who can't obtain enough calcium from their diet alone. However, it's crucial to be cautious when taking calcium supplements without medical guidance. Excessive supplementation can lead to adverse effects such as kidney stone formation and interference with the absorption of other minerals. It's important to consult with a healthcare professional before starting any calcium supplementation regimen to ensure safe and effective use. A well-balanced diet with natural food sources of calcium is generally the best way to meet calcium needs for most individuals.
Does exercising help us maintain the Calcium levels in our bones?
Yes, engaging in regular exercise is beneficial for maintaining strong bones.
Weight-bearing exercises like walking, jogging, and weight training are particularly effective in preventing bone loss.
It is also important to avoid prolonged periods of sitting, as research suggests that excessive sedentary behavior increases the risk of hip fractures. Incorporating more movement into daily activities, such as walking more, using stairs instead of elevators, and staying active during phone calls, can contribute to better bone health.
For most women, prioritizing a calcium-rich diet and focusing on weight-bearing exercise is usually sufficient for maintaining strong bones. However, if there are concerns about calcium intake, it is advisable to consult a doctor before considering calcium supplements to determine their necessity.
Deficiency of calcium in the body:
Symptoms of Deficiency of Calcium:
Muscle issues: This can include muscle aches, cramps, and spasms, as well as pain in the thighs and arms during movement. Numbness and tingling sensations may also occur in the hands, arms, feet, legs, and around the mouth.
Extreme fatigue: Low calcium levels can result in extreme fatigue, characterized by a lack of energy and an overall feeling of sluggishness. It may also contribute to difficulties in sleeping (insomnia).
Nail and skin problems: Prolonged calcium deficiency can lead to dry skin, brittle or broken nails, coarse hair, patches of hair loss (alopecia), and skin inflammation (eczema) that causes dry or itchy patches. Psoriasis, a skin condition, may also be associated with calcium deficiency.
Dental issues: Insufficient calcium in the body can cause the body to draw calcium from sources like teeth, resulting in dental problems such as tooth decay, brittle teeth, irritated gums, and weakened tooth roots.
Depression: Some studies suggest a possible connection between calcium deficiency and mood disorders, including depression. However, further research is needed to confirm this relationship.
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