Calcium.. calcium .. calcium.... Why it's necessary??

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Calcium



Symptoms of calcium difficiency

  • A low blood level of calcium (hypocalcemia), which can make the nervous system highly irritable, causing spasms of the hands and feet (tetany), muscle cramps, abdominal cramps, overly active reflexes, and so on
  • A long-term deficiency can lead to dental changes, cataracts, alterations in the brain, and osteoporosis, which causes the bones to become brittle.
  • If your body doesn't get enough calcium and vitamin D to support important functions, it takes calcium from your bones. This is called losing bone mass. Losing bone mass makes the inside of your bones become weak and porous. This puts you at risk for the bone disease osteoporosis
  • And also increases the risk of fractures and can also cause a “humped” back. The symptoms of this type of Calcium deficiency are: Bone pain or tenderness.

  Severe symptoms of calcium in adult



  • confusion or memory loss.
  • muscle spasms.
  • numbness and tingling in the hands, feet, and face.
  • depression.
  • hallucinations.
  • muscle cramps.
  • weak and brittle nails.
  • easy fracturing of the bones.


Here's dietary allowance of calcium based on  age 

  • Zero to six months – 200 mg/day
  • Seven to twelve months – 260 mg/day
  • One to three years – 700 mg/day
  • Four to eight years – 1,000 mg/day
  • Nine to eighteen years – 1,300 mg/day
  • Nineteen to fifty years – 1,000 mg/day
  • Fifty-one to seventy years – 1,000 mg/day (male), 1,200 mg/day (female)
  • Seventy-one + years – 1,200 mg/day
How can we gain calcium:

  • Eat calcium rich food 

  • The main foods rich in calcium are dairy products like milk, cheese and yogurt. However, many non-dairy sources are also high in this mineral. These include seafood, leafy greens, legumes, dried fruit, tofu, soyabean and various foods that are fortified with calcium
  • Better sources than milk include dark green leafy vegetables such as broccoli, kale, cabbage and watercress. Dried fruits, nuts, seeds, pulses (peas, beans and lentils) are also excellent sources of calcium Stewed tomatoes are also an excellent source of calcium

  • Enjoy Early Morning Sunlight

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  • Vitamin D helps the body absorb calcium and controls calcium in the blood. You should be getting between 200 IUs (international units) and 400 IUs of vitamin D daily.


  • Enjoy Early Morning Sunlight
  • Your body synthesizes vitamin D when exposed to the sun. So, make sure to expose your body to early morning sunshine for 15 minutes (without sunscreen) every day.

  • Avoid direct sunshine during the peak hours between 10 a.m. and 4 p.m. Opt for good skin protection when going out in the sun during those hours.




Why magnesium should intake


  • It is another nutrient required for calcium absorption.
  • Magnesium-rich foods include dark leafy greens, which play the role of the ultimate superfood, offering up crucial vitamins and minerals as well as a host of health benefits. Choose raw or cooked magnesium greens such as baby spinach, collard greens, kale, or Swiss chard Bananas are a good source of several nutrients. One large banana has 9% of the RDI for magnesium.

Calcium supplements


  • The truth is, the research is inconclusive. But there is a growing body of evidence that suggests no health benefit, or even worse, that calcium supplements may be harmful.
  • Excessive calcium supplement intake has been associated with a higher risk of kidney and possibly an increased risk of cardiovascular disease and aggressive prostate cancer


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