alcium is an essential mineral for the organism since it is the most abundant trace element in the body . Calcium, beyond maintaining strong bones, is involved in numerous functions of the body.
This mineral, which is mostly concentrated in bones and teeth , plays an important role in the regulation of heart rate, muscle functions, control of blood pressure and cholesterol, and in various nerve functions.
Nature Made Vitamin D3 2000 IU 100-Count Tablets
The participation of magnesium is necessary when absorbing calcium. The deficiency of one of these minerals can affect the other and vice versa. To avoid calcium deficiency, try to feed on the main sources of calcium, which are dairy products and some vegetables.
Although calcium deficiency may be common in the body, it may be derived from the lack of other essential nutrients. To try to avoid it, you must maintain a healthy and balanced diet.
Benefits of calcium | Calcium deficiency | Recommended daily dose of calcium | Natural sources of calcium
Benefits of calcium
Improves bone health
Calcium helps the growth and maintenance of bones. Along with other nutrients such as Vitamins K and D, calcium maintains bone density and prevents weak bones and possible fractures. In addition, Ara forms hydroxyapatite, the mineral complex that forms bones and teeth to stay healthy and strong.
It helps prevent osteoporosis
Calcium helps strengthen bones. This reduces the risk of suffering from osteoporosis. This disease appears due to bone fragility due to its deterioration and loss of mass.
Reduces high blood pressure
Calcium intervenes in the regulation of heart functions. Its role in the dilation of blood vessels and the nerve functions that it carries out favor the regulation of heart rhythm.
Prevents cancer
Calcium has anticancer effects thanks to its participation in cells. This mineral combined with the intake of Vitamin D reduces the likelihood of suffering cancers such as colon, breast, gastric ...
Participate in muscle and nervous function
The correct intake of calcium helps the cells communicate with each other to give nervous responses that favor the movements of the muscles.
Weightloss
The intake of calcium in your diet can affect the loss of fat due to the body's absorption with food.
Maintains dental health
Calcium is present in the teeth and it is necessary for these to remain in perfect condition. Calcium helps teeth prevent oral diseases.
Calcium deficiency
Calcium is lost daily through hair, nails, skin, urine ... It is impossible to control the loss of calcium, so it is necessary to consume it constantly.
Calcium deficiency is usually common despite the importance of this mineral in the body. Beyond not consuming the necessary amounts of this trace element, calcium deficiency can occur because the body does not absorb other minerals correctly, or by the depletion of minerals at the time of its cultivation.
People who are lactose intolerant, children, and postmenopausal women have the greatest risk of experiencing calcium deficiency. In these cases, the consumption of supplements under medical supervision should be evaluated.
Symptoms of calcium deficiency
The main symptoms of calcium deficiency are the following:
- Weakness in bones
- Bone fractures
- Osteoporosis
- Problems with coagulation
- Weakness and fatigue
- Delay in the growth and development of children
- Cardiovascular problems that affect blood pressure and heart rate
Recommended daily dose of calcium
The recommended daily dose of calcium comes from consuming dairy foods and green leafy vegetables, mostly. These foods will facilitate obtaining the recommended calcium levels.
If you suffer from a calcium deficiency, consult your doctor to add supplements. Deficiency such as overdose based on supplements is equally detrimental to health.
The recommended daily amount is the following:
BABIES
- O-6 months: 200mg
- 7-12 months: 260 mg
- 1-3 years: 700mg
- 4-8 years: 1000mg
- 9-13 years: 1300mg
- 14-18 years: 1300mg
- WOMEN
- From 19 years old: 1000mg
- From the age of 50: 1200 mg
- During pregnancy: 1300mg
- During the lactation period: 1300mg
- MENS
- From 19 years old: 1000mg
- From 50 years old: 100mg
Natural sources of calcium
What are the richest foods in CALCIUM?
Calcium is a fundamental nutrient, especially at certain times of life. Do you know what foods are those that contribute more calcium to your body?