Calcium is one of the important minerals which the body needs on a daily basis to perform the activities. Calcium is not produced by our bodies so it is important that we have to take it from outer sources on a regular basis. We can find calcium in many plant and animal based products, as well as in the drinking water there is a small amount of calcium too.
What are the functions of calcium?
Calcium is the most vital mineral in the body and greater than ninety nine percent of it is saved in bone tissue. Although only 1 percentage of the calcium in the human physique is observed in the blood and tender tissues, it is right here that it performs the most fundamental functions. Blood calcium tiers are fastidiously managed so that if blood ranges drop the physique will unexpectedly reply through stimulating bone resorption, thereby releasing stored calcium into the blood.
Thus, bone tissue sacrifices its stored calcium to hold blood calcium levels. This is why bone fitness is based on the consumption of dietary calcium and additionally why blood levels of calcium do not continually correspond to dietary intake.
Calcium plays an important role in a number of various functions in the body like bone and tooth formation.The most prominent function of calcium is to make our body structure robust and strong. Recall that when bone tissue first types for the duration of the modelling or redesigning process, it is unhardened, protein-rich osteoid tissue. In the osteoblast-directed manner of bone mineralization, calcium phosphates (salts) are deposited on the protein matrix. The calcium salts generally make up about sixty five percent of bone tissue.
The advantages of calcium
You need calcium to construct and keep robust bones. Your heart, muscle mass and nerves additionally want calcium to work properly.
Some research shows that calcium, alongside vitamin D, can also have more benefits beyond bone health: it effectively works to reduce cancer cells, diabetes and excessive blood pressure. But studies about such fitness benefits are now not definitive.
Calcium and diet
Your body does not produce calcium , so you have to take it from other outer sources. Also calcium can be exist in a various types of foods such as:
- Dairy products: butter, yoghurt, cheese, paneer etc.
- Dark green leafy vegetables:such as broccoli, cauliflower, spinach, gooseberry etc.
- Fish with soft bones like sardines and canned salmon.
- Calcium-fortified foods and beverages: like soy products, cereal, fruit juices, and milk substitutes products..
Our body can not make or produce calcium also our body does not absorb calcium by itself. For absorption of calcium we need vitamin D. There are a lot of foods and vegetables which contain a small amount of vitamin D such as salmon fish, eggs, fortified foods etc. The RDA for vitamin D is 600 global units (15 micrograms) a day for most adults.
What happens if we take too little calcium?
Taking too low amounts of calcium is harmful for health as well as our bones too. Bones are a living tissue that is continually being broken down and replaced with new calcium. To maintain this process we have to take some fixed amount of calcium on a regular basis. But when we don’t take enough calcium then our body pulls off calcium from our bones to maintain that level and as a result our bones become gradually weak. Over time this can lessen our bone mass and weaken its strength.
In the children, Calcium deficiency may increase the chances of rickets, a disease that makes bones mellow.
In adults, calcium deficiency leads to softening bones and making them feeble, which causes osteoporosis, osteomalacia and many bone related issues.
What happens if we take too much calcium?
Besides calcium is a very vital and key mineral for the body but if we take it in large amounts on a regular basis then there could be some consequences.
Healthy adults, including pregnancy and lactation, are recommended no longer to have greater than 2500 mg of calcium per day, which is around three instances the DRV for calcium.
If you have kidney stone problems and you continuously take a high amount of calcium daily then the extra calcium which the body does not absorb collects in the kidneys and it increases the problem of kidney stone.
How much calcium do you need per day?
The calcium need of per day is change according to your age, sex, habits and lifestyle.
The dietary reference value(DRV)* for healthful adults (over the age of 18) consisting of in the course of being pregnant and lactation, is between 950-1000 mg of calcium per day.
Health Benefits of Calcium in the Body
Besides maintaining strong bones and teeth, calcium could have also been used in other health benefits, such as:
Blood pressure: multiple studies show that higher consumption levels could reduce your blood pressure. An overview of twenty-three observational research concluded that for each one hundred milligrams of calcium fed daily, systolic blood stress is decreased 0.34 millimetres of mercury (mmHg) and diastolic blood stress is diminished by using 0.15 mmHg.
Cardiovascular health: The latest evidence of higher calcium intake shows that it is helpful in many heart related diseases and also prevents you from cardiovascular diseases, such as obesity, high cholesterol and fatigueness. Also, this scientific evidence is weak or inconclusive.
Healthy teeth: most of the calcium is stored in our bones and teeth. If we take a proper amount of calcium on a daily basis then we tend to maintain our bones and teeth health. The calcium is not produced by the so it is very necessary that we should take it from outer sources on a daily basis to fulfil our daily calcium need.
For skin and nails: Lack of calcium for a long period of time in your body can make your skin dry and dull and because of that the nails can also become brittle. Low calcium alo weakens hair and results in many skin related problems such as eczema , pimples, acne, itchy skin, skin inflammation and psoriasis.so it is important to take calcium.
Mental health: Calcium deficiency can make you tired and make you feel tired. Which can make you feel sluggish all the time. Not only this, it can additionally end insomnia. Fatigue prompted by means of calcium deficiency can lead to dizziness, lightheadedness, and brain fog, which can additionally lead to trouble concentrating, forgetfulness, and dementia. Apart from this, calcium deficiency can additionally lead to neurological problems, such as seizures and complications due to strain on the head.