Calcium is an important mineral, well known to most of us, basically recognized for its key role when the bone health comes in questioning.
It also helps to maintain the health of the heart, muscles, nerves and teeth. Therefore, consuming enough quantity is especially important for the proper functioning of the whole organism.
Why is it so important?
It is most abundant in the milk and dairy products.
More than 99% of the calcium in our body is stored in bones and teeth, feeding their solid structure.
When absorbed in our body, with the help of vitamin D, gets transported to the bones. There, along with phosphorus, provides strength to all bones. Bones grow and take shape from the tenth to the twentieth year of our lives. After the 20th year, the process slows down and lasts until the 30th.
Then the body begins to consume/use, the stored reserves of calcium to maintain proper operating of the cardiovascular and nervous systems. Many studies show that calcium prevents a rise in blood pressure. It also helps protect against cancer.
Symptoms due calcium deficiency
Some of the symptoms that can occur, during a lack of this important mineral, are:
If left untreated, the lack of this mineral can lead to osteoporosis. Osteoporosis is a disease of the skeletal system, which leads to reduced elasticity of the bone and may cause more frequent bone fractures.
Recommended Daily Needs of Calcium
Babies – (0-6 months) – 210mg
Babies – (7-12 months) – 270mg
Children – (1-3 years) – 500mg
Children – (4-8 years) – 800mg
Children – (9-18 years) – 1 300mg
Adults – (19-50 years) – 1 000mg
Adults – (51 years and up) – 1 200mg
The women in menopause, have increased needs for Calcium. They should be particularly careful of the amount of calcium they intake, to be able to protect themselves against osteoporosis.
Foods rich in calcium
Calcium is the most abundant in milk and dairy products such as yogurt, cheese, and cottage cheese. But also found in broccoli, spinach, Chinese cabbage, and corn.
The quality of intake of vitamin D, enhances the absorption of this mineral by the body.