When we eat, we ingest a large amount of vitamins, minerals and other basic nutrients that allow us to keep the body healthy. Of all of them, calcium stands out in a special way.
This metallic element has a white-silver tone, is chemically reactive, its symbol is Ca and its atomic number is 20. Calcium helps in many reactions with enzymes, participate in the metabolism of glycogen and regulate muscle contraction. The greatest quality of calcium is to allow our bones to enjoy excellent health. Its deficiency causes the appearance of diseases such as osteoporosis. In fact, the medical studies carried out indicate that an insufficient consumption of calcium throughout life decreases bone density and causes a high rate of fractures. National nutrition surveys reveal that most people do not take enough calcium to grow their bones and stay healthy.
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In addition, calcium is necessary for organs such as the heart, muscles and nerves to work properly and contributes to the proper coagulation of the blood.
The recommended dose depends on many factors such as age, sex, medications and bone density. The recommended daily calcium intake is approximately 1000-1500 milligrams. Against this dose, children between 4 and 8 years old should take 800 mg, adolescents (up to 18 years old), 1,300 mg, adults under normal conditions about 1,000 mg, adults over 50, 1200 mg, same than pregnant or lactating women. Finally, women with menopause should increase the dose to 1200-1500 mg.
Foods rich in calcium are: dairy products (milk, cheese, yogurt), broccoli, kale and Chinese cabbage, fortified cereals, juices, soy products and other foods (foods such as orange juice and soy milk are enriched with calcium ), tofu ...
In the market there are also calcium supplements to help in the lack of this mineral.
In addition, calcium is used to control high levels of magnesium, phosphorus and potassium in the blood. Similarly, calcium can help control high blood pressure and help mitigate the symptoms of menopause.
The groups that are most at risk of lack of calcium are postmenopausal women (because they are not used to taking more calcium), people with lactose intolerance (because they have taken less calcium than necessary) People who are treated with corticosteroids and the vegetarians.
The side effects of calcium intake can be gas, constipation and swelling. In high doses, calcium can cause kidney stones. If what is produced is an overdose, the side effects are nausea, dry mouth, abdominal pain, irregular heartbeat, confusion.
Calcium in the diet
Calcium is the most abundant mineral found in the human body. The teeth and bones are the ones that contain the most. Body tissues, neurons, blood and other body fluids contain the rest of the calcium.
Functions
Calcium is one of the most important minerals for the human body. Helps to form and maintain healthy teeth and bones. An appropriate level of calcium in the body over a lifetime can help prevent osteoporosis.
Calcium helps the body with:
- The development of strong bones and teeth
- Blood coagulation
- Sending and receiving nerve signals
- Muscle contraction and relaxation
- The secretion of hormones and other chemicals
- Maintaining a normal heart rhythm