Posted on November 13, 2009 in Minerals
Sources of Calcium
Calcium is a fundamental mineral needed in the body. Abundances of calcium can be found in green leafy vegetables, diary products, beans and peas, fish, fresh fruits etc. Some of the food items rich in calcium are cheese, yogurt, milk, kale, cabbages, spinach, broccoli, oranges, peanuts, peas, baked beans, black beans, tofu, salmon, sardine, molasses, sesame seeds, brown sugar, and almonds.
Benefits of Calcium
Calcium is the one of the minerals which is mostly found in the body. 90 percent of the body’s calcium content is found in teeth and bones.
The primary functions and benefits of calcium are:
- It keeps the bones strong and healthy
- Helps in the movement of nutrients through cell membranes
- Plays an important role in preventing osteoporosis
- Reduces the possibilities of dental problems
- Helps in muscle contraction, to facilitate easy functioning of heart and blood vessels
- Improves the body fitness
Deficiency symptoms of Calcium
Calcium is considered as the most deficient mineral found in an average diet. Our body requires calcium for rise above problems like heart attack, blood pressure, colon cancer and premenstrual syndrome.
The calcium deficiency would not show up any symptoms in the early stages. The primary symptoms in a chronic state are:
- High regulation of blood circulation leads to Hypocalcaemia
- Numbness and tingling sensation in fingers
- Renal failure
- Lethargy
- Poor appetite
Poor calcium levels in women can lead to post menopause symptoms. It may also cause reduction of bone mass year by year. In this stage, estrogen replacement and hormone replacement therapy will help in restoring the required nutrients in the body. It also helps in post menopausal bone remodeling.
Low fat diary products are considered to be one of the bet sources of calcium. Everybody should maintain the habit of having fruits and vegetables to stay away from calcium deficiency.
High intake symptoms of Calcium
High intake of calcium may lead to less absorption of magnesium in the body. It also constructs hindrances in the absorption of zinc and iron.
The primary problems which may arise though high calcium intake are:
- Constipation
- Gas problems
- Dehydration
- Increases the risk of developing kidney stone
Daily Requirement of Calcium
Calcium is unavoidable in our body. Calcium requirement is different in different age groups. For example, the daily recommended intake of calcium for people between the age of 19 and 50 is 1,000 mg per day. And the calcium requirement for people between the age of 50 and 70 is 1,200 mg per day.
Related posts:
- Phosphorus – Sources, Benefits, Deficiency symptoms, High intake symptoms, Daily Requirement
- Magnesium – Sources, Benefits, Deficiency symptoms, High intake symptoms, Daily Requirement
- Potassium – Sources, Benefits, Deficiency symptoms, High intake symptoms, Daily Requirement
- Chromium – Sources, Benefits, Deficiency symptoms, High intake symptoms, Daily Requirement
- Copper – Sources, Benefits, Deficiency symptoms, High intake symptoms, Daily Requirement
- Silicon – Sources, Benefits, Deficiency symptoms, High intake symptoms, Daily Requirement
- Iron – Sources, Benefits, Deficiency symptoms, High intake symptoms, Daily Requirement
- Manganese – Sources, Benefits, Deficiency symptoms, High intake symptoms, Daily Requirement
- Vanadium – Sources, Benefits, Deficiency symptoms, High intake symptoms, Daily Requirement
- Sulfur – Sources, Benefits, Deficiency symptoms, High intake symptoms, Daily Requirement
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