Calcium is the source of all living things, including man. It is the most abundant mineral in the body and is essential for healthy bones.
Humans need calcium to build and maintain strong bones, with 99% of the calcium content in the bones and teeth. It is also important for maintaining good communication between the brain and other organs. It participates in health movements and heart function. Calcium is found in many foods, and food manufacturers add it to certain products. Attachments are also available.
In addition to calcium, people also need vitamin D because this vitamin helps the body absorb calcium. Vitamin D comes from fish oil, solid dairy products, and sun exposure.
This article examines why the body craves calcium, what foods contain calcium, what happens when it is not enough, and the pros and cons of taking supplements. Why we need calcium
Green vegetables, such as broccoli, are a good source of calcium.
Calcium performs various functions in the body. These include the following:
Bone health
About 99% of the calcium in the human body is found in bones and teeth. Calcium is essential for the development, growth and maintenance of bones.
As children get older, calcium helps their bones to develop. When a person stops growing, calcium continues to help maintain bone density and slow bone loss, which is a natural part of the aging process.
Women who have gone through menopause are more likely to experience bone loss at higher levels than men or young men. They have a high risk of developing osteoporosis, and doctors may recommend calcium supplements.
Learn more about osteoporosis here.
Muscle spasms
Calcium helps regulate muscle tone. When the nerve is stimulated, the body releases calcium. Calcium helps the nutrients function in the contract.
Then releasing calcium to the muscle, the muscle shrinks.
Cardiovascular system
Calcium plays an important role in blood clotting. The coagulation process is complex and involves many processes. These include various chemicals, including calcium.
Calcium function and vascular function involves maintaining the functioning of the heart muscle. Calcium stimulates the soft tissue around the blood vessels. Studies have shown a link between high calcium intake and high blood pressure.
Vitamin D is also important for healthy bones and helps the body absorb calcium. Learn more about vitamin D and why we need it.
Other services
Calcium is the source of many enzymes. Without calcium, some key enzymes may not work as well.
Studies have also shown that high calcium intake can lead to:
- low risk of developing conditions related to high blood pressure during pregnancy
- high blood pressure is growing
- reduce high blood pressure in mothers whose calcium intake is high during pregnancy
- good cholesterol
- low risk of colorectal adenomas, a type of non-cancerous tumor
Learn more about the low calcium effects here.
For more information on vitamins, minerals and supplements, visit our dedicated site. Foods rich in calcium
People can get calcium from various foods and beverages.
These are good sources of trust:
- yogurt
- Milk
- solid milk substitutes, such as soy milk
- salmon and sardines
- cheese
- Tofu
- Green vegetables, such as broccoli, green tonip, watercress, and kale
- lots of solid breakfast cereals
- solid fruit juice
- fruits and nuts, especially almonds, sesame, and chia
- bark and corn
- corn and tortilla corn
Some dark green vegetables, such as vegetables, contain calcium. However, they also have high levels of oxalic acid. Oxalic acid reduces the body's ability to absorb calcium, research shows.
Click here for advice on getting enough calcium from plants. How much money do I need?
According to the Office of Dietary Supplements Trusted Source (ODS), people need the following calcium levels:
- 0-6 months: 200 milligrams (mg)
- Months 7-12: 260 mg
- 1 to 3 years: 700 mg
- 4 to 8 years: 1000 mg
- 9-18 years: 1,300 mg
- Ages 19-50: 1000 mg
- Ages 51-70: 1000 mg for men and 1200 mg for women
- 71 years and older: 1,200 mg
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