The need for calcium in your diet or as supplements is well hyped. But do people really take as much calcium as their body needs? About ninety-nine percent of the human body’s calcium can be found in the bones and it helps to make bones and teeth strong. Calcium also has other uses in that it helps the heart beat and the muscles contract. Normal nerve functions and clotting of blood also require calcium.
Young children need to take calcium for healthy bones and teeth as they are growing. A severe deficiency of calcium in childhood affects growth. Bone density and bone mass are also affected, which could lead to rickets. By not consuming enough calcium you are allowing the calcium stores in your bones to be depleted, as the body will draw from here to meet its other demands.
Adults also need a daily dose of calcium to keep their bones in a healthy condition otherwise they could develop osteoporosis. Bone grows, increasing in strength and density till peak bone mass is achieved till the age of 35. After this age, a loss in bone mass occurs.
Calcium deficiency also has its own symptoms and manifests itself in muscle pain, numbness in hands and feet, and insufficient mineralization in the bones.
The best sources of calcium are dairy products and milk. You can opt for the low-fat options if you are concerned about the amount of fat intake or you could take fewer quantities of the high fat varieties. You can try cottage cheese and yogurt and use a low-fat spread instead of butter. Sardines, soya beans or milk with added calcium, tofu and figs, bread, cabbage, onions, and almonds are all additional sources of calcium.
Did you know that in order for our body to absorb the calcium we take we also need adequate amounts of vitamin D? And of course this vitamin we get from sunlight and such foods as fish, fortified breakfast cereals, and spreads.
As with all things, calcium intake should be in moderation and just enough for our body’s needs.
Overdosing on calcium out of a fear of lacking it could lead to kidney stones developing or the kidneys functioning poorly. Calcium supplements taken in large doses could lead to the body not absorbing other minerals such as zinc, lead, and magnesium.
If you think your diet doesn’t include enough calcium ask your doctor to prescribe calcium supplements for you and take them accordingly. Make sure your children are getting enough calcium to help them grow.
