Calcium: Health benefits, foods, and deficiency

We include products we think are useful for our readers. If you buy through links on this page, we may earn a humble mission. here ’ s our process. calcium is a alimentary that all live organisms need, including humans. It is the most abundant mineral in the soundbox, and it is vital for bone health.

Humans need calcium to build and maintain firm bones, and 99 % of the body ’ s calcium is in the bones and teeth. It is besides necessary for maintaining healthy communication between the genius and other parts of the body. It plays a role in muscle movement and cardiovascular function. calcium occurs naturally in many foods, and food manufacturers add it to certain products. Supplements are besides available. Alongside calcium, people besides need vitamin D, as this vitamin helps the soundbox absorb calcium. Vitamin D comes from pisces petroleum, fortified dairy products, and exposure to sunlight. This article looks at why the soundbox needs calcium, which foods are rich in calcium, what happens if the body does not have adequate, and the pros and cons of taking supplements .

Why we need calcium

share on PinterestGreen leafy vegetables, such as broccoli, are a good source of calcium. Calcium plays assorted roles in the body. These include the follow :

Bone health

Around 99 % of the calcium in the human torso is in the bones and teeth. calcium is essential for the development, growth, and sustenance of bone. As children grow, calcium contributes to the exploitation of their bones. After a person stops growing, calcium continues to help maintain the bones and slow down cram density loss, which is a natural region of the aging process. Females who have already experienced menopause can lose cram concentration at a higher rate than males or younger people. They have a higher risk of developing osteoporosis, and a doctor may recommend calcium supplements. Learn more here about osteoporosis .

Muscle contraction

calcium helps regulate muscle compression. When a nerve stimulates a muscleman, the body releases calcium. The calcium helps the proteins in muscle carry out the cultivate of contraction. When the body pumps the calcium out of the muscle, the muscle will relax .

Cardiovascular system

Calcium plays a key character in blood clot. The process of clog is complex and has a number of steps. These involve a range of chemicals, including calcium. Calcium ’ second character in brawn officiate includes maintaining the action of the heart muscleman. calcium relaxes the fluent muscle that surrounds rake vessels. versatile studies have indicated a possible radio link between gamey pulmonary tuberculosis of calcium and lower blood pressure. Vitamin D is besides essential for cram health, and it helps the body absorb calcium. Find out more about vitamin D and why we need it .

Other roles

calcium is a co-factor for many enzymes. Without calcium, some key enzymes can not work efficiently. Studies have besides suggested that consuming enough calcium can result in :

• a lower risk of developing conditions involving high blood pressure during pregnancy
• lower blood pressure in young people
• lower blood pressure in those whose mothers who consumed enough calcium during pregnancy
• improved cholesterol values
• a lower risk of colorectal adenomas, a type of non-cancerous tumor

Find out more here about the effects of having low calcium levels.

Calcium-rich foods

People can obtain calcium from a roll of foods and drinks. The follow are good sources :

• yogurt
• milk
• fortified dairy alternatives, such as soy milk
• sardines and salmon
• cheese
• tofu
• green leafy vegetables, such as broccoli, turnip leaves, watercress, and kale
• many fortified breakfast cereals
• fortified fruit juices
• nuts and seeds, especially almonds, sesame, and chia
• legumes and grains
• cornmeal and corn tortillas

Some dark green vegetables, such as spinach, incorporate calcium. however, they besides contain high levels of oxalic acid. Oxalic acid reduces the torso ’ s ability to absorb calcium, according to studies. Click hera for some tips on getting enough calcium on a plant-based diet .

How much do I need?

According to the Office of Dietary Supplements ( ODS ), people need the follow amounts of calcium :

• 0–6 months: 200 milligrams (mg)
• 7–12 months: 260 mg
• 1–3 years: 700 mg
• 4–8 years: 1,000 mg
• 9–18 years: 1,300 mg
• 19–50 years: 1,000 mg
• 51–70 years: 1,000 mg for males and 1,200 mg for females
• 71 years and above: 1,200 mg

fraught and breastfeed women require 1,000–1,300 mg depending on senesce. A repair may recommend extra calcium for people who :

• have started menopause
• stop menstruating due to anorexia nervosa or excessive exercise
• have lactose intolerance or a cow’s milk allergy
• follow a vegan diet

Calcium deficiency

The watch conditions or life style habits may result in humble calcium levels, besides known as hypokalemia :

• bulimia, anorexia, and some other eating disorders.
• mercury exposure
• overconsumption of magnesium
• long-term use of laxatives
• prolonged use of some medicines, such as chemotherapy or corticosteroids
• chelation therapy used for metal exposure
• lack of parathyroid hormone
• people who eat a lot of protein or sodium may excrete calcium.
• some cancers
• high consumption of caffeine, soda, or alcohol
• some conditions, such as celiac disease, inflammatory bowel disease, Crohn’s disease, and some other digestive diseases
• some surgical procedures, including removing the stomach
• kidney failure
• pancreatitis
• vitamin D deficiency
• phosphate deficiency

The body eliminates some calcium in sweat, urine, and feces. Foods and activities that encourage these functions may reduce the levels of calcium in the body.

Calcium supplements

A doctor may recommend calcium supplements for people who have a calcium lack. People who use calcium supplements should :

• check first with their doctor whether they need supplements
• follow the dosage the doctor recommends
• take the supplement with food for best absorption and to minimize possible adverse effects
• consume the supplements at intervals, usually two or three times a day

According to the ODS, around 43 % of all adults in the United States take calcium supplements, including 70 % of older females. Taking supplements can increase daily calcium intake by about 300 mg of calcium a day, on average. many calcium supplements besides contain vitamin D. Vitamin D encourages the deduction of proteins in the body and helps the body absorb calcium. Magnesium besides plays a function in strengthening bones, and calcium supplements may besides contain magnesium .

Types of supplement

There are different types of supplements. A repair can recommend the best option. This will depend on the individual ’ mho needs and preferences, any aesculapian conditions they have, and whether they are taking any medications. elementary calcium is the pure mineral, but calcium in its natural shape exists with other compounds. Supplements may contain unlike proportions of calcium compounds and elemental calcium. For case : Calcium carbonate : This contains 40 % elemental calcium. This type is normally available, and it is relatively brassy and convenient. A person should take it with food, as stomach acid helps the body absorb it. Calcium lactate : This contains 13 % elementary calcium. Calcium gluconate : This contains 9 % elemental calcium. Calcium citrate : This contains 21 % elemental calcium. A person can take it with or without food. It is useful for people with inflammatory intestine disease, achlorhydria, and some absorption disorders.

Risks of supplements

research has found conflicting evidence regarding the benefits and drawbacks of supplement use. Most experts agree that it is better to obtain nutrients from lifelike food sources, although sometimes it is not possible to get enough in this way. Some studies have suggested, however, that calcium supplement could be hazardous .

Side effects

Some people report gastrointestinal symptoms, such as bloat, stultification, gas, or a combination of all three when using calcium supplements. calcium citrate normally has fewer and less marked side effects than calcium carbonate. Taking the supplements with food, or spreading their intake throughout the day may help reduce the happening or saturation of the english effects .

Complications

identical high levels of calcium can lead to :

• kidney problems
• calcification of soft tissues and blood vessels
• kidney stones
• constipation

Although high calcium levels ascribable to taking besides many supplements might cause these severe side effects, they are more likely the result of cancer and thyroid problems, according to the ODS .

Possible complications

past studies have raised concerns that taking calcium supplements may increase the risk of :

• kidney stones
• a reduction in iron absorption
• a higher risk of a heart attack

however, more holocene studies have suggested that these concerns may be unfounded. calcium may interact with some drugs. Experts make the watch recommendations :

• Take calcium supplements separately from some antibiotics.
• Avoid supplement use while taking calcium channel blockers, which are a common type of medication for lowering blood pressure.

Takeaway

calcium is essential for building and maintaining healthy bones and teeth. Among early roles, it may besides help manage blood pressure. It is best to obtain sufficient calcium through dietary sources, such as dairy products, greens leafy vegetables, and bean curd. however, a doctor of the church may recommend supplementation for some people.

due to person differences in requirements, experts do not recommend calcium supplement for everyone. Anyone who is considering taking supplements should ask their healthcare provider for advice. calcium supplements are available for purchase on-line .

source : https://nutritionline.net
Category : Healthy