Learn about calcium through this article.
But remember that a healthy and balanced diet naturally provides for the body's needs.
What Is Calcium?
Calcium is one of the essential minerals. The parathyroid gland controls the amount of calcium in the blood by measuring its levels and managing them through sending signals to the kidneys and bones. It instructs them to store or release calcium from bones, excrete it through urine, or absorb it via the kidneys. Additionally, Vitamin D facilitates the absorption of calcium from the digestive system.
The functions of calcium include:
- Building bones.
- Helping muscle movement and transmitting nerve messages from the brain to different body parts.
What Are the Sources of Calcium?
There are several sources of calcium, not limited to dairy products such as milk and cheese:
- Nuts like almonds.
- Whole grains such as rice, bread, and pasta.
- Some vegetables, including broccoli, kale, cabbage, and spinach.
- Sardines and salmon.
- Dairy products like milk, cheese, and yogurt.
- Soy products like edamame.
What Is the Limit for Calcium Intake?
The recommended daily intake:
| Age | Men’s Limit | Women’s Limit |
|---|---|---|
| 0-6 months | 200 mg | 200 mg |
| 7-12 months | 260 mg | 260 mg |
| 1-3 years | 700 mg | 700 mg |
| 4-8 years | 1000 mg | 1000 mg |
| 9-13 years | 1300 mg | 1300 mg |
| 14-18 years | 1300 mg | 1300 mg |
| 19-50 years | 1000 mg | 1000 mg |
| 51-70 years | 1000 mg | 1200 mg |
| 71+ years | 1200 mg | 1200 mg |
| Pregnant (14-18 years) | 1300 mg | |
| Pregnant (19-50 years) | 1000 mg | |
| Breastfeeding (14-18 years) | 1300 mg | |
| Breastfeeding (19-50 years) | 1000 mg |
What Are the Symptoms of Calcium Deficiency?
Calcium deficiency in the blood is usually due to a severe lack of vitamin D, which may cause:
- Rickets in children.
- Osteomalacia.
- Long-term osteoporosis.
What Are the Effects of Excessive Calcium Consumption?
An excess of calcium is often due to a tumor in the parathyroid glands, kidney problems, or certain types of cancer. All these causes are rare, and symptoms generally include:
- Bone pain.
- Abdominal pain.
- Repeated kidney stones.
Frequently Asked Questions
What is the importance of calcium in the body?
Calcium helps in building bones and maintaining dental health. It aids in muscle contraction regulation and enhances circulation.
