Calcium has the symbol Ca in the periodic table and atomic number 20. It is an alkaline, soft grey earth metal and is abundant in earth's crust. In our bodies, it is used in muscle contraction, balancing fluid between cells, regulating our heartbeats, nerve impulse transmission, bone and tooth structure and oocyte activation. Along with helping the immune system to function properly, calcium has an important role in the human body.
Calcium is mostly found in sedimentary rocks in the calcite, dolomite and gypsum minerals. Calcium is used for many different purposes such as in insecticides, to make acetylene gas, to condition concrete for roads, as a food additive, swimming pool disinfectant, as an ingredient in deodorant, liquid rocket propellant, animal feed, fireworks, wax crayons, cosmetics and paints. The different substances are made up of different compounds of calcium and are of different strengths and chemical make up.
It is a crucial part of a healthy diet. If any defects exist, it can affect the formation of bones and teeth or kidney stones if over retention occurs. Natural sources of food based calcium come from milk, cheese, seaweed, nuts and seeds, beans, oranges, orange juice and Soya milk. It is essential to have a regular intake of calcium as it fully supports growth of healthy bones and teeth, which is very important in babies and children. Osteoporosis has been linked to calcium deficiency whereby one can obtain bone fractures very easily. This can be a serious disease and one must do everything possible to prevent it from happening.
Supplements are used to help treat deficiencies although there are conflicting ideas as to when to take the supplements. The doses taken should be spread out evenly through the day. The recommended daily allowance for calcium ranges depending on how old the individual is. There are several types of supplements available such as calcium carbonate, calcium citrate, calcium phosphate, and calcium lactate and calcium aspartate.
Mineral supplements are very common nowadays, especially because people are wanting to be not only more health conscious, but also are always looking for the quickest solution. It is therefore no surprise that mineral supplements have been proven to be very popular because they are cheap, easy to produce and take no time to ingest. They are available worldwide in places such as pharmacies and can also be bought at local supermarkets, especially in places like the United States and Great Britain.
It is important to take supplements as advised and it is recommended to take a certain amount of vitamins and minerals everyday to help our immune system stay working at 100%. It is also advised not to overdose on certain vitamins and minerals as they may cause serious side effects and affect certain bodily processes. Supplements are generally taken both for maintaining regular health but also to treat deficiencies so therefore they come in different strengths and dosages. There are a number of brands that sell mineral supplements so it is worth finding out which one is best for you. The cheapest option may not always be the best.
If you are unsure about taking supplements, contact your doctor or pharmacist. He or she can advise you on the best plan of action and give you more information about specific vitamins and minerals. It is advised to seek consultation especially if you are pregnant or currently taking any medication as this can affect the intake of supplements. Go to a registered pharmacy and make sure you read all the instructions on dosage and follow them strictly. More information can be found on the Internet too.
Advantages of calcium -
#Calcium ion is essential for a large variety of important physiological functions, including muscle contraction, nerve stimulation, hormonal release, cell membrane, permeability, proper enzyme function.
#Calcium is necessary to stabilize the activity of a number of proteins and enzymes. The binding of calcium ions is required for the activation of "vitamin K-dependent" clotting aspects in the blood coagulation process.
#Calcium, especially calcium derived from dairy products help adjust body fat.
#Calcium helps slow bone loss in postmenopausal women, may reduce premenstrual syndrome symptoms, and is associated with reduced threat of colorectal cancer.
#The body requires calcium to make strong teeth and healthy bones. The bones serve as the storage place for the body's calcium. They continuously release calcium into the bloodstream, and then keep replacing it as the body's requirement for calcium arises. When calcium intake is low, there is poor absorption; and there is a high probability of bone breakdown because the body uses up the stored calcium to perform normal biological functions.
#Calcium is also needed for muscle contraction and maintenance of cell membranes.
#Calcium supplements help alleviate mood swings, food cravings, pain, and bloating associated with premenstrual syndrome. What is the recommended daily requirement of calcium? Optimal calcium intake depends according to a person's age, sex, and ethnicity.
The U.S. Recommended Dietary Allowance for calcium is 1,000 milligrams per day - given for adults (except pregnant or lactating women) and children over 4 years of age.
It is about 1200 milligrams for individuals older than 50 years of age.
The calcium intake of vegans tends to be slightly below the recommended optimal amounts but the body does adapt to lower intakes. Since vegetarians have a slightly lower protein intake and rule out meat from their diet, encourages their bodies to retain calcium so their dietary need is relatively lower.
Sources of Calcium -
Dairy products (milk, yoghurt, cottage cheese, cheese) are the main sources of calcium. Individuals with lactose intolerance (people who cannot completely digest the milk sugar lactose) and those who are vegans tend to avoid or eliminate dairy products from their diet. We all know that it is important for vegetarians to meet calcium needs with alternative calcium sources.
Good vegan sources of calcium include tofu (if prepared from calcium sulphate), green leafy vegetables, dried figs, broccoli, seeds and nuts. Some soya milks, instant breakfast cereals are also fortified with calcium. Drinking water can provide as much as 200mg of calcium daily, as hard water contains a rich source of calcium.
Although most grains are not high in calcium, they do contribute calcium to the diet because they are consumed regularly and frequently.
What affects calcium absorption and excretion from the body?
Only 20-30% of calcium in the average diet is absorbed into the body, the rest gets excreted.
A high protein diet, especially based on animal foods, causes calcium loss in the body. The higher sulphur-to-calcium ratio of meat increases calcium excretion.
Calcium absorption can also be affected by the amount of calcium present in the body, amount of vitamin D presence (helps improve calcium absorption), age, pregnancy (intestinal calcium absorption increases during pregnancy), fibre content in diet etc. The amount of calcium consumed at one time such as in a meal is inversely related to the absorption rate.
Calcium excretion refers to the amount of calcium eliminated from the body through urine, feces and sweat. Calcium excretion is affected by factors such as amount of sodium, protein, caffeine and potassium in diet.
Calcium is lost in cooking some foods even under the best conditions.
To retain calcium:
*Foods are best cooked in a minimal amount of water.
*Cook food for the shortest possible time.
What does calcium deficiency lead to?
Osteoporosis: major cause of bone fractures in the elderly, especially women. Prevention includes an adequate intake of calcium throughout life, but especially in childhood and young adulthood; and reducing trigger factors such as smoking, heavy drinking and lack of physical exercise.
Diets high in protein and salt also increase calcium loss from the body. Post-menopausal women are more prone because they produce less oestrogen, which protects the skeleton in younger women.
Rickets is a childhood disorder involving softening and weakening of the bones. It is caused by lack of vitamin D, calcium, or phosphate. Deficiency of vitamin D leads to improper regulation of calcium and phosphate. Symptoms of rickets in children include delayed sitting, crawling, walking and the development of bowlegs
Both Alien & Candy Williams are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.