Did you know? 99% of total body calcium is found in the bones and teeth. It’s not just restricted to women, but calcium is important to even men and required right from your birth.
What is Calcium?
Calcium is the most abundant mineral in the body and is necessary for bones and teeth to strengthen and grow. Calcium also plays a vital role in muscle contraction, the nervous system, and the circulatory system. Adequate calcium in a healthy diet throughout life may reduce the risk of osteoporosis
Who may be at Risk?
- The human body cannot produce calcium. When the body doesn’t get enough calcium for its needs, calcium is taken from bones.
- Lactose intolerance can lead to inadequate calcium intake.
- Vegan and Non-vegetarian diets can be limited in the amount of calcium they provide.
Sources of Calcium:
The main food sources of calcium would be:
- Milk and Milk products
- Soybeans or soya milk
- Green Leafy Vegetables
- Nuts & Oilseeds
- Calcium Supplements
Health Benefits of Calcium:
- Essential for Bone Health: Among all the benefits of calcium, this is the most important benefit. Calcium is required right from the infant age for the growth, maintenance, and developments of bone. Supplementation with excellent calcium food sources becomes important to reach that highest bone mass before you hit your teen years.
- Muscle Contraction: Calcium is responsible for muscle contraction. Calcium is released when the muscle is stimulated. This calcium later helps protein to carry out the work in muscles of contraction. The muscle goes back to the relaxation mode once the calcium is pushed back into the muscle.
- Helps Regulate Blood Pressure: By regulating the muscle contraction and regulating blood vessels, calcium becomes a very important mineral to maintain healthy blood pressure.
- Dental Care: Just like your bone is made up of calcium, your teeth are also requiring a proper amount of calcium. It keeps your jaw bone strong and sturdy, thus not allowing bacteria’s to strive. So, make sure your calcium intake is looked upon before you meet your dentist.
How much calcium should you consume each day?
- Children between the age of 1 – 9 yrs: 600mg/d & 10 – 17yrs: 800mg/d
- Adult Man and Woman: 600 mg/d
- Pregnant and Lactating Woman: 1200 mg/d
Calcium from Supplements
It is always better to include calcium in your diet through natural food sources, but in case you not able to match up your daily requirement due to various conditions, it is always better to go ahead with calcium supplements. Read our blog on Different source of calcium you should consider before buying calcium supplement.