About Calcium

Health benefits of Calcium

Calcium Nutrition per 100gm

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More about Calcium

Calcium is an essential mineral that plays a vital role in numerous functions within the body. It is best known for its importance in maintaining strong and healthy bones, but its significance extends beyond skeletal health. Functions in the Body: Calcium is not only responsible for building and maintaining strong bones, but it also serves various other functions. It is involved in muscle contraction, including the heartbeat, and plays a crucial role in nerve transmission. Calcium is essential for blood clotting, which helps prevent excessive bleeding. Additionally, this mineral aids in maintaining normal blood pressure levels and supports the function of enzymes and hormones. Calcium-Rich Foods for Bones: Including calcium-rich foods in your diet is an excellent way to support bone health. Some notable sources of dietary calcium include dairy products like milk, cheese, and yogurt. Other options include leafy green vegetables such as kale, broccoli, and spinach. Canned fish with edible bones, such as sardines and salmon, are also great choices. Additionally, fortified foods like cereals, juices, and tofu can provide a good amount of calcium. Daily Calcium Requirement for a Man: The daily calcium requirement for men varies depending on age. In general, adult men aged 19-50 need about 1,000 milligrams (mg) of calcium per day. For men aged 51 and above, the recommended intake increases to 1,200 mg per day. Daily Calcium Requirement for a Woman: Similar to men, the daily calcium requirement for women is influenced by age. Women aged 19-50 should aim for 1,000 mg of calcium daily. Women aged 51 and older are recommended to increase their intake to 1,200 mg per day. Calcium Deficiency Symptoms: Insufficient calcium levels can lead to various symptoms. Common signs of calcium deficiency include muscle cramps, brittle nails, tooth decay, and a higher risk of fractures. In severe cases, individuals may experience osteoporosis, a condition characterized by weak and fragile bones. Do We Need Calcium Tablets? Calcium tablets can be beneficial for individuals who struggle to meet their daily calcium requirements through diet alone. They can serve as a convenient supplement to ensure an adequate intake. However, it's important to consult with a healthcare professional before starting any supplementation to determine if it is necessary for your specific needs. Is Milk a Source of Calcium? Yes, milk is an excellent source of calcium. It provides a readily absorbable form of this mineral, making it an ideal choice for fulfilling your calcium needs. However, for individuals who are lactose intolerant or follow a plant-based diet, there are numerous alternative sources of calcium available. Is Vitamin D3 Important with Calcium? Vitamin D3 is crucial for calcium absorption and utilization in the body. It helps the intestines absorb calcium from the food we consume and aids in its incorporation into bones. Therefore, ensuring an adequate vitamin D3 level is essential for optimizing calcium absorption and maintaining bone health. How Can I Increase Calcium Intake? To increase your calcium intake, focus on consuming calcium-rich foods regularly. Incorporate dairy products, leafy greens, fortified foods, and calcium-rich fish into your diet. Additionally, consider taking vitamin D3 supplements or spending time in the sun to promote vitamin D synthesis, which enhances calcium absorption. Remember to consult a healthcare professional for personalized advice. Conclusion: Calcium is a vital mineral involved in various functions within the body, with its primary role being the maintenance of strong bones. By incorporating calcium-rich foods into your diet and ensuring adequate vitamin D3 levels, you can support your overall health and reduce the risk of calcium deficiency-related complications. Remember, it's always important to consult with a healthcare professional for personalized guidance regarding your calcium intake and supplementation. Mini Collection: Calcium Foods: Incorporate dairy products, leafy greens, and fortified foods into your diet for calcium-rich options that support bone health. Calcium Tablets: Calcium supplements can help fulfill daily calcium requirements, but consult a healthcare professional before starting any supplementation. Fruits and Vegetables with Calcium: Include oranges, figs, broccoli, and kale in your diet to enjoy the benefits of calcium-rich produce. Nuts & Seeds: Almonds, chia seeds, and sesame seeds are great sources of calcium, making them a nutritious addition to your diet. Beans & Lentils: Incorporate kidney beans, black beans, and lentils into your meals to boost your calcium intake along with other essential nutrients. Soya: Soy products like tofu and soy milk are excellent plant-based sources of calcium, providing a valuable option for vegans and those with lactose intolerance.