Calcium is an essential mineral for nutrition and general health. Learn more about the importance and function of calcium in the body.
Calcium is the most abundant mineral in the body, and is essential for nutrition and general health . The calcium in the body constitutes approximately 2% of the total weight. It contributes to many of the basic functions of the organism.
It is necessary to consume between 1,000 and 1,200 mg. per day for adults and 1,300 mg. per day for teenagers . However, in no case should the 2,500 mg ever be exceeded. per day.
365 Everyday Value, Vitamin D3 5000 IU, 120 ct
What are the basic functions of calcium in the body?
Calcium performs a series of basic functions in the body , which allow its functioning, including:
- It maintains strong bones and teeth , supporting the structure and function of the skeleton. It uses 99% of the calcium in the body for this.
- The rest of the calcium in the body plays a key role in cell signaling, muscle contraction, blood coagulation and nerve function.
- It is used by cells to activate certain enzymes and send and receive neurotransmitters during communication with other cells.
- He is one of the key players in maintaining a regular heart rate.
In addition, calcium in the body performs other key functions, among which are the following:
- It facilitates the process of contraction of the muscle cell.
- Assists in the movement of sperm to fertilize the ovule.
- It is essential for the coagulation of blood.
- Stabilizes blood pressure.
- Contributes to the normal function of the brain.
- It plays an important role in the regulation of the heart rate.
- It is of great importance for communication between cells.
Foods rich in calcium
Calcium can be found both in foods of animal origin, as in foods of plant origin. Here we have a list of both, so that you incorporate them into your daily diet.
Food of animal origin
This category includes milk and dairy products, and egg yolks. It has been shown that the husks contain even more calcium; even some people consume it in powder. Also meat and fish, preferably canned in oil , such as sardines and mackerel contains calcium.
Vegetarian food
Among the foods of vegetable origin that stand out as those that contain more calcium are:
- Quinoa, wheat bran and amaranth.
- Whole grains
- Vegetables and vegetables , such as garlic, parsley, cabbage in all its varieties, cauliflower, watercress, seaweed, spinach, carrots, dandelion, onions, squash and zucchini, among others.
- Fresh fruits , such as medlars , apricots, grapes, strawberries, acerola, grapefruit, avocados, persimmons, watermelon, pears, plums and pomegranates.
- Nuts and seeds, such as flax seeds and pumpkin seeds, chestnuts, walnuts and almonds
- Do not forget the legumes , such as lentils, alunbias, chickpeas and soybeans.
- Also vegetable drinks, such as oat milk, rice milk, almond milk or soy milk, among other options.
In your diet choose calcium-rich drinks such as skim milk, drinkable yogurt and fortified with calcium, orange juice and vegetable drinks as an alternative to other drinks.
It is very important to consume calcium, along with adequate amounts of vitamin D , to absorb calcium properly. You should also practice exercise, since it is essential for the health of the bones. Keep in mind you should eat foods rich in calcium, but without adding saturated fat or many calories daily.