Calcium is a mineral found in the body which is responsible for improving muscle functions, strengthening bones, helping blood vessels to contract and expand, and secreting hormones that act as a messenger throughout the nervous system.
While it is the most abundant mineral in the body, our body, however, cannot produce its own calcium and needs to rely on food sources and supplements to replenish calcium levels in the body.
How much calcium does your body need?
Depending on your age and other factors, your daily calcium requirement may vary. According to ods.od.nih.gov, children from ages 1 to 3 years only need about 700 mg per day to sustain their calcium levels, while children from 9 to 13 years need as much as 1,300 mg. For adults from ages 19 to 50, the calcium requirement will decrease to 1,000 mg, however, as an individual reaches beyond 50 years of age, the daily calcium requirement would once again increase to 1,200 mg.
Why do you need calcium nutrients in your body?
In most cases, people don't usually reach their daily calcium requirements. When this happens, the calcium nutrients in the body may fall short of its function which includes strengthening bones, supporting muscle and nerve functions, facilitating cell communication, and preventing calcium-deficiency diseases.
To replenish calcium nutrients in the body, one would need to incorporate calcium-rich foods into their diet or take calcium supplements such as calcium carbonate and calcium nitrate.
What happens when you have calcium deficiency?
When your body lacks calcium nutrients, not only does it negatively affect the body from functioning well but it can also lead to several calcium deficiency diseases. A person lacking calcium nutrients can exhibit symptoms such as numbness, tingling, muscle cramps, and even death.
The most common condition that arises from calcium deficiency is osteoporosis. Osteoporosis which means porous bone is a condition that causes weakening of bones and may occur silently without evident symptoms.
According to livestrong.com, causes of calcium deficiency or hypocalcemia may include hypothyroidism, magnesium deficiency, and vitamin C deficiency.
How are calcium and magnesium related?
Calcium and magnesium are two of the essential nutrients needed by the bone. Magnesium is usually found in the bone which helps metabolize calcium to make the bones stronger. An imbalance in one of these two minerals will make the body susceptible to diseases such as bone disorders, heart problems, and diabetes.
Natural calcium sources that are good food vs. osteoporosis
According to livestrong.com, natural calcium sources that are effective in giving the body its daily calcium needs are high-calcium foods that include dairy products, calcium-enriched grains, calcium-enriched beverages, green vegetables, and fish.
* Dairy products. Dairy products such as milk, cheese, and yogurt are good sources of calcium as these can give as much as 450mg of calcium nutrients per cup. However, it is advisable to choose dairy products that are low in fat as high-fat dairy products may lead to weight gain.
* Calcium-enriched grains. Calcium-enriched grains can be turned into bread and cereals that readily give the 1000mg of calcium nutrients needed by the body.
* Calcium-enriched beverages. Certain beverages such as fruit juices and milk can be fortified to give more calcium content of as much as 200mg depending on the size and brand of the product.
* Green vegetables. One of the best sources of calcium is green leafy vegetables such as kale, broccoli, and spinach. Vegetables of this kind can give the body a boost of calcium nutrients as much as 350 mg per cup.
* Fish. Fish, specifically fish bones are rich sources of natural calcium. A serving of canned fish can give the body 180 to 325 mg of calcium.
Why should you take calcium carbonate supplements?
[메디컬리포트=Carissa Marie 기자]