Calcium is an essential macronutrient for the human body. We need calcium to build and maintain strong bones. 99% of the body's calcium is stored in bones and teeth. Our heart, muscles, and nerves also need calcium to function properly.
Benefits of calcium:
Strong bones and teeth.
Helps in muscle movement.
May help to reduce the risk of high blood pressure.
Support cardiovascular and nervous systems.
Helps to maintain healthy nails, skin, and hair.
Dietary Sources of Calcium :
Dietary sources of calcium include dairy products, green leafy vegetables, fruits, nuts, and seeds.
List of foods rich in calcium:
Milk, one cup (250ml) contains roughly about 300mg of calcium.
Yogurt.
Cheese.
Kiwi.
One whole orange has around 55-60 mg of calcium.
Apricots.
pineapple.
papaya.
Mulberries.
Almonds.
Dried figs.
Black currants.
Dates contain 64mg calcium/100 gms.
A cup of raw broccoli contains 35mg of calcium.
Okra.
cabbage.
Sea food; sardines, salmon, shrimps.
Seeds like pumpkin, sesame, and chia seeds are a rich source of calcium.
Soybeans, food made from soybeans are an excellent source of calcium.
Daily Requirement of Calcium:
The daily requirement of calcium per day for adult females aged 50 years or younger is 1000mg, for those over 50 years of age, the daily requirement is 1200mg.
For adult males, the daily calcium requirement per day for those aged 70 years and younger is 1000mg, for those over 70 years, the daily requirement is 1200mg.
Calcium requirement in pregnancy:
A dietary intake of 1200mg/day of calcium is required in pregnant women.
Calcium is absorbed in the small intestine, our body needs vitamin D to absorb calcium. Sun exposure is the most important natural source of vitamin D.
Daily Requirement of Vitamin D:
The daily requirement of vitamin D under age 50 is 400-800 IU, age 50 and older require 800-1000 IU daily.
Advancing age, some diseases, and certain medications can affect vitamin D and calcium absorption.
Who is at risk of calcium deficiency:
People who avoid dairy products, those allergic to milk, and people with lactose intolerance are at high risk of calcium deficiency.
Who is at risk of vitamin D deficiency:
People who spend less time in the sun, and people with certain medical conditions like inflammatory bowel disease or celiac disease are at risk.
Causes of Calcium Deficiency:
Poor calcium intake in the diet.
Vitamin D deficiency can lead to calcium deficiency.
Other causes can be due to serious diseases like renal and liver diseases, hypoparathyroidism
Certain medications can affect calcium absorption which results in calcium deficiency.
Symptoms of calcium deficiency:
A low level of calcium in the blood is known as hypocalcemia, early-stage calcium deficiency may not cause any symptoms, however severe deficiency can cause
numbness and tingling sensation in hands and feet
Muscle cramps
Muscle spasms
Joint pain
Depression
Memory loss
Brittle nails
Easy bone fractures
In extreme cases, one can experience hallucinations and seizures.
Diseases caused by low calcium levels:
Chronic calcium deficiency can cause rickets in children.
Osteopenia and Osteoporosis. These are conditions in which bones become brittle and weak due to loss of calcium
Mild calcium deficiency can be treated by adding more calcium to your diet. In case of moderate to severe deficiency, dietary supplements are prescribed by your health care provider. Do not self-treat as taking more than the recommended dose of supplement can lead to serious health issues like cardiac rhythm disturbances, kidney stones, etc.
Prevention is better than cure, so it's always best to add calcium-rich foods to your daily diet to avoid its deficiency.
Don't forget to share this information with your loved ones.
