How Does Calcium Help Our Body?
What is Calcium?
Calcium is the most essential mineral in the body
Body for formation of bone, muscle contraction, enzyme & hormone function
Helps to normal movement of body by keeping tissue rigid, strong & flexible.
Help calcium enzymes works efficiently
Role of Calcium
Calcium helps in the development of bone & teeth and also helps to maintain bone
density, in aging process bone density starts to lose. Females have higher rate of
loosing bone density after menopause, females are prone to osteoporosis rather than males.
Muscle contraction
Regulation of calcium helps in muscle contraction, calcium is released when nerve stimulates a muscle,
proteins are triggered by calcium to carry out the work of contraction.
When calcium is pumped out the relaxation of muscles happens.
Cardiovascular system
- Calcium is one of the clotting factor which helps blood to clot.
It also helps in maintaining the heart muscles and is responsible
for relaxation of smooth muscles that surrounded by blood vessels. - Lowers blood pressure in young people & pregnant women
Improvs cholesterol levels
Lowers risk of colorectal adenomas(non-cancerous tumor)
Sources of calcium:
- Dairy products such as (milk,yogurt,cheese,,)
- Dairy alternatives such as (soya milk,tofu)
- Green leafy vegetables
- Nuts & seeds
- Fish (sardines & salmon)
- Cereal
- Legumes & grain
- Cornmeal
How much do I need?
- The amount of calcium need in body is recommended in milligrams
- 0-12 months : average of 200-260 mg
- 1-8 years : average of 700-1000 mg
- 9-18 years : average of 1300 mg
- 18-51 years : average of 1000 mg
- 51-70 years : males- average of 1000 mg
- Females : average of 1200 mg
- 71 years above ; average of 1200 mg
- Pregnant & breastfeeding women : average of 1000-1300 mg recommended as per age.
Recommended additional doses
- Menopause
- Anorexia nervosa
- Excessive exercise
- Lactose intolerance
- Cow’s milk allergy
- Recommended for person with vegan diet
Calcium deficiency
- Low levels of calcium in the body is also known as hypocalcemia
- Anorexia
- Eating disorders
- Prolonged usage of laxatives
- Over consumption of magnesium
- Prolonged usage of medications such as
- (chemotherapy & corticosteroids)
- Cancers
- Lack of parathyroid hormone
- Kidney failure
- Digestive diseases
- Pancreatitis
- Vitamin deficiency
- Phosphate deficiency
Supplements
It is a pure mineral, natural form of calcium exists with other compounds.
Calcium carbonate:
40% elemental calcium is present, it is relatively cheap,
convenient and available. Advised to have with food, as stomach acid helps the body absorb it.
Lactate:
13% elemental form is present.
Gluconate:
9% elemental calcium is present.
Citrate:
21% elemental calcium is present, can take it with or without food.
People with inflammatory bowel disease are recommended.
Why is it important during pregnancy?
It helps in development of bones and teeth in babies and also boosts muscle tendency .
During pregnancy the calcium is transferred from mother to the baby at the third trimester
in average of about 250-350 milligrams per day, decreased calcium level in pregnancy is a
suspect of osteoporosis (brittle bones).
Complications of High calcium level
Increased levels of calcium causes :
- Calcified blood vessels in kidneys
- Constipation
- Reduced in iron absorption
- Increased risk of heart attack
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