Calcium helps in maintaining bone and dental health, and also prevents colon cancer and help in the reduction of obesity. In the infant days, it is required for proper growth of bone and tooth. During adolescence, calcium is essential to support the growth. (Health Benefits of Calcium)
During old age the bones tend to get porous and weak, thereby requiring a large amount of calcium intake. Avoiding calcium-rich foods like whole food like dairy products can result in its deficiency.
Calcium deficiency cases are continuously rising, mainly in women who are on a low-calorie diet to get slim and are therefore confronted with the trouble of osteoporosis. Thus, it is very important to intake enough calcium, Vitamin D, magnesium, and K2 throughout life.
Calcium forms around 2% of the total body weight in an adult. It is found as deposits in the bones and teeth in high amount. Traces of this mineral is also present in the circulatory system, which prevent life-threatening hemorrhages.
CALCIUM DEFICIENCY SYMPTOMS:-
The symptoms of the deficiency of calcium in the body are:-
- Muscles ache
- Cramps and spasms
- High blood pressure
- loose teeth
- Gum diseases
- Premenstrual cramps
The main sources of calcium are:-
- Milk and dairy products like yogurt
- Tinned salmon
- Seeds and pulses
- Green leafy vegetables like spinach
- Orange juice
- Green peas
HEALTH BENEFITS OF CALCIUM-CALCIUM BENEFITS:-
Calcium gives strength to the backbone and ensures right shape of the body. It helps to the bones maintain their proper shape and prevents disorders like arthritis and osteoporosis.
Calcium helps in maintaining body weight in both males and females. If there is any deficiency the body releases parathyroid hormone, which stimulates the bones to release it into the bloodstream. Parathyroid hormone stimulates the production of fat and prevents break down, which makes a person obese.
Protects Cardiac Muscles
Calcium protects the heart muscles. Regular intake of this mineral helps cardiac muscles to contract and relax properly. It also helps the nervous system to maintain the pressure in the arteries. If there is a calcium decrease, a hormone known as calcitriol is released, which contracts smooth muscles of the arteries, thus increasing the blood pressure.
Cardiac muscles need calcium ions for contraction. When the intracellular concentration increases, the ions gather together. This promotes the secretion of extracellular fluid and intracellular stores, which is only activated by the calcium stored in the sarcoplasmic reticulum.
Prevents Colon Cancer
Proper calcium intake prevents the risk of colon cancer and prevents the growth of polyps that can cause cancer. Calcium reduces the risk of adenomas and nonmalignant tumors of the colon. The excess mineral is left in the intestines after the body absorbs as per its needs. The unabsorbed calcium bind to the cancer promoters and they are excreted together from the body.
Reduces Premenstrual Depression
Enough amounts of calcium intake lower the symptoms of a premenstrual syndrome like dizziness, mood swings, and hypertension. Low levels trigger the release of the hormones responsible for premenstrual mood swings including depression.
Prevents Kidney Stones
A common form of kidney stones is oxalate stones. It was thought that high absorption of the mineral causes kidney stones. Calcium intake lowers the risk of kidney stones.
Controls Alkaline pH Level
Junk foods, high amount of sugar and preserved food form acidity in the body, which give rise to various disease like cancer, kidney stones, and hypertension. Calcium maintains a healthy pH level and improves the vitality and overall health.
Controls Blood Pressure
A diet with high amount of calcium, magnesium, and fiber result in reduced blood pressure. Later it was concluded that increased intake of calcium results in hypertension. Later the test was done for calcium separately and it showed a decrease in blood pressure.
To help test the combined effect of nutrients including calcium from food on blood pressure, a study was conducted to investigate the impact of various eating patterns on blood pressure. This study examined the effects of three different diets on high blood pressure and found that the combined effects of various foods still showed it to be beneficial in terms of blood pressure.
Consumption of an adequate amount of fruits and vegetables plays a significant role in controlling the blood pressure.
Calcium protects the teeth by keeping the jaw bone strong and sturdy. It ensures tight fitting teeth where bacteria cannot go through. So maintain a calcium-rich diet, especially at young ages, so that children grow up with strong teeth.
Transportation of Nutrients
It promotes easy movement of nutrients across the cell membranes. Calcium deficiencies can result in many diseases. If milk and dairy products are not suitable then intake these ingredients such as cereals and consume meals that involve milk and dairy products.