The importance of adding calcium in your diet – 5 key points
Calcium is one of the elements important for living organisms. This mineral is found in abundance in the human body and is important enough for good body health.
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Our body needs a certain amount of calcium to sustain growth and maintain strong bones.
It is also important for healthy transmission of signals from the brain to various parts of the body.
It can be consumed naturally by many foods and extra pills.
Vitamin D Requirement for Calcium Absorption
Calcium can only be absorbed by the body if it has enough vitamin D.
Therefore, even if you turn calcium rich food in your diet, but the body does not have the necessary amount of vitamin D, you can not enjoy the benefits of calcium.
Vitamin D can be obtained from many foods, such as egg yolks, certain types of mushrooms. Vitamin D is also artificially added to milk.
The best source for getting vitamin D is sunlight. The skin has the ability to absorb sunlight and produce vitamin D. People with darker skin make it difficult to produce vitamin D. For such people, supplements are necessary to defeat the deficiency.
Here are a few reasons why you need to consume calcium in the required quantity and foods rich in calcium.
Age factor associated with varying amounts of calcium
Calcium needs vary from people to people, and the amount also depends on different age groups.
Adults require at least 1000 mg each day.
Women over 50, pregnant women and during breastfeeding require about 1200 mg daily.
1) An essential nutrient for the healthy functioning of the body
Calcium is a very important component for the normal functioning of the body.
Calcium is needed in the body for blood circulation, muscle movement and the release of hormones.
It also helps in transmitting messages from the brain to different parts of the body.
Calcium also plays an important role in maintaining healthy teeth and bones. This is necessary so that the bones are strong and dense.
Bones are the storage of calcium in the body. If a person does not receive the necessary amount of calcium from the diet, the body absorbs it from the bones.
Calcium helps in bone growth until a person reaches the age of 25, when bone density is at its peak. After 25, bone density decreases, but calcium is still needed to maintain bones and slow down the process of low bone density.
It plays an important role in the aging process. People under 25 who consume less calcium than they need are more likely to develop brittle bones or other diseases later in life.
2) Inability of the body to produce calcium by itself
Calcium cannot be produced by the body. You need to depend on diet to get the necessary amount of calcium. Calcium-rich foods:
- Dairy products such as milk, yogurt, cheese have a high proportion of calcium
- Green vegetables are not only rich in other nutrients, but also provide calcium. Spinach, broccoli and other green leafy vegetables are rich in calcium
- Nuts and seeds, such as pistachios, sesame, almonds, hazelnuts
- Rice, beans, tofu
- Soy products, orange juice, calcium-rich bread and cereals
- In addition, the eggshell also contains calcium. It is also consumed by pulverizing it and then consuming it. milk or add it with food.
- Calcium can also be consumed through supplements.
3) Calcium – an important component for women
Calcium is more important for women than men. After a certain age, calcium deficiency can cause several diseases.
Studies have shown that calcium is helpful in alleviating the symptoms of premenstrual syndrome (PMS). Lower calcium and magnesium intake may be responsible for PMS.
During pregnancy, a woman needs a lot of calcium. But they do not need to absorb them with food additives, as they can effectively absorb it from food. They also need calcium for breastfeeding.
4) The inclusion of calcium in the diet can help prevent many types of diseases.
Calcium deficiency can cause a number of problems in the body. Calcium deficiency can be a major cause of osteoporosis in adults. A small amount of calcium can also cause brittle and porous bones, which can lead to a fracture.
It is also important for the sustainable growth and development of children. Children who do not receive the appropriate amount of calcium can cause problems such as height problems, fragile bones and other problems.
5) Helps in muscle contraction
Calcium is not only important for bone development, but also helps in regulating muscle contractions, including the muscles of the heart. When signals are sent through the nerves, it releases calcium.
Calcium helps the protein to perform the reduction process. It relaxes the muscles when calcium is pumped out of it.
Other causes of calcium intake
Calcium contributes in many ways, besides maintaining healthy bones of the body. It is important for normal coagulation of blood (clotting) in the body.
This is a cofactor in a number of enzymes. Without calcium, these enzymes will experience difficulty in normal functioning.
It also helps to relax smooth muscles around the blood vessels.
Add calcium supplements in your diet.
While dairy products are the best source of calcium, some people are still not able to get the right amount of calcium if they are lactose intolerant or vegetarian. In such cases, calcium supplements can be taken to obtain the required amount of calcium.
However, they also have some minor side effects. People may experience constipation, gas, or they may feel bloated. It may also affect the ability to absorb other types of nutrients.
Calcium has been found to be important not only for bones, but also for the nervous system. Calcium, obtained through food, is absorbed by the body better than when it is taken through supplements.
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