Importance of Calcium

Calcium is one of the most important nutrients your body needs to maintain health. It is essential to meet many of your bodies needs. Calcium play an important role in many body functions and development. Knowing how much calcium you need daily and where to get it can ensure that your body will reap the benefits of this great nutrient.

Calcium does many things for your body. Everyone knows calcium is beneficial to bones and teeth. It is also important to keep your muscles and nerves working properly. It helps blood clot and keeps your heart beating properly. Lacking calcium in your diet can greatly effect your health now and in the future.

When your body does not get enough calcium it begins to take it from the bones. When this happens, if the calcium is not replaced through your diet the bones become deficient in calcium. This can lead to osteoporosis. Osteoporosis is a disease where the bones get thin and brittle. It is fast becoming a major disease among older adults. Calcium is important at any age. For children calcium is essential to ensure proper bone growth. In pregnant women calcium intake is also important. The baby needs calcium to grow and takes this calcium from the mother, so increased calcium intake is important during pregnancy. Some guidelines for calcium are 1,200mg a day for children age 1-10, 1,500mg a day for age 11-24. Pregnant and breast feeding mother should get 1,400mg a day and older adults should have 1,500mg a day. It is very difficult to take too much calcium and intakes of up to 2,500mg have proven safe. Excess calcium is easily removed form the body through waste.

The importance of strong teeth and bones through life cannot be overemphasised. We need them both to function well till the end to make sure that life goes on smoothly. One resource that is primarily responsible for this is calcium.

Calcium is important for everyone, and moreso for women. It helps work the hormones and glands better and prevents you from being overweight. It helps keep blood pressure
in check. It keeps the arteries clear and prevent blockages. It can help prevent to onset of osteoporosis and other bone disorders.

Calcium Deficiency And Its Causes:

Calcium is an extremely important mineral required for good health. It is needed for bone formation, muscle contraction, blood clotting, and normal heart rhythm. While your body stores the mineral in substantial amount in your bones and muscles cells, certain conditions can deplete these reserves, and thus increase your risk of deficiency. The following conditions are the primary causes of calcium deficiency.

Inadequate Intake:
Low intake of calcium from foods and other sources is the major cause of deficiency in children and adolescents because of increased demand for the mineral during development. Currently, more than 85% of girls and 60% of boys ages 9 to 18 do not get the recommended 1,300 milligrams per day. This is important because 99% of peak bone mass is acquired by age 18 for girls and age 20 for boys.

Low consumption of vitamin D:
This is the NUMBER one cause of calcium deficiency in older adults age 50 and older. This vitamin plays an important role in stimulating the absorption of calcium in the intestines. It also causes the kidneys to reduce its excretion in urine. This is part of the mechanism through which the body maintains normal blood calcium level.

Age:
As we grow older, our ability to absorb nutrients in the intestines decreases. This is especially true of calcium because it is a large element, and many older adults do not absorb enough of it. There is evidence, for example, that older people absorb the mineral at a level 20 - 30% less compared to when they were younger.

Kidney disorders:
The kidneys help maintain normal blood calcium level through urinal excretion and conservation. When there is too much of the mineral in the blood, the kidneys excrete more; when the level is low, they excrete less. In certain conditions, the kidneys may excrete excess amount and deplete the body stores. And this could lead to deficiency.

Calcium rich foods:

High calcium foods include milk, American cheese, cottage cheese, yogurt, cream, and ice-creams. Apart from dairy products, calcium can be provided to the body with the help of various vegetables like broccoli, red kidney peas, almonds, sesame seeds, chick peas, baked beans and also fresh turnip greens. Fruits like raw apricots, figs, currants, and oranges are also good sources of calcium. Certain amount of calcium can also be provided boiled rice and white bread. To increase calcium absorption by the body, you should choose at least 2-3 servings of low fat dairy food in your meals. Also, avoid foods high in oxalic acid such as spinach, beet greens and sweet potatoes as they block calcium absorption. Also limit your sodium and caffeine intake as excess of them can lead to calcium excretion. Still if you are unable to meet your calcium requirements through diet, then you might need calcium supplements. But, consult your doctor before taking supplements. The best way is to eat calcium rich foods to naturally provide your body with calcium.

High calcium sources include:

1 cup of low fat or skim milk or chocolate milk
1 1/2 oz. of low fat or fat free cheese
1 cup of low fat or fat free yogurt.
6 sardines with bones
1 cup of low fat or fat free pudding or custard

Medium calcium souces include:

1 cup of nonfat or low fat cottage cheese
1 cup of dried beans or peas
1/2 cup of bok choy
5 figs
2 corn tortillas
1 T black strap molasses
1 cup broccoli
2 oz. canned fish, with bones (salmon, mackerel)
1 cup of kale
1/2 cup tofu processed with calcium
1 cup mustard greens
1/4 cup almonds
1 cup of turnip greens

Amount of Calcium:

Preteens to Early 20s:
You should be getting 3-4 servings from high calcium sources or 9-12 servings medium calcium sources (1200-1500 mg).

Mid-20s to 40s:
You need 2-3 servings from high calcium sources or 6-9 servings from medium calcium sources (1000 mg).

Pregnant or Breast Feeding:
During this time, it is recommended you get 3 servings from high calcium sources or 9 servings from medium calcium sources (1200 mg).

Reference: HealthOnclick