Our busy lives and busy schedules rarely give us the chance to consume home-made, natural food rich with many vitamins and other types of nutrients. If we don’t consume food rich with the necessary nutrients, we might develop vitamin or mineral deficiencies which could lead to many health problems. One of the most important mineral is calcium and if not consumed or taken in normal doses can have very bad effects.
What it is and why we need it?
Calcium is a mineral which is the most copious mineral in a human’s body. Almost 99% of the calcium in our bodies can be found in our bones and in our teeth. When we don’t consume food rich enough with calcium, the body releases the calcium in the bones into the bloodstream, in order to compensate for the shortage of calcium in the daily consumed food.
Calcium is needed for many things, not just bone health. The body needs the calcium for achieving an ideal neuro transmission, blood clotting and muscle contraction. This mineral is also found in the muscles and other tissues, and is also useful for proper hormone secretion.
As people age, especially women, they need more calcium in order the bones to stay healthy and strong. Aging affects the level of calcium in our body, and the mineral decreases because it is released through sweat, waste and skin cells.
Severe symptoms of calcium deficiency disease include:
- confusion or memory loss.
- muscle spasms.
- numbness and tingling in the hands, feet, and face.
- muscle cramps.
- weak and brittle nails.
- easy fracturing of the bones.
Benefits of Calcium
If you consume the needed daily dose of calcium, you will harvest the benefits this mineral has for your body. You can take more than the daily recommended dose for your age, only if a doctor specified that way for improving a certain condition.
The institute of Medicine recommends the following daily doses of calcium for the specific age group:
- Age 0-6 months, 1000 mg;
- 6-12 months, 1500 mg;
- 1-8 years, 2500 mg; 9-18 years, 3000 mg;
- 19-50 years, 2500 mg;
- 51+ years, 2000 mg
Calcium overdose for few days in a row, may lead to formation of kidney stones and even heart attack.
As a mineral, Calcium is very effective for treating conditions such as:
- Hyperkalemia (High levels of potassium in the blood)
There are several other ways we can benefit from calcium:
- Helps our bones to stay healthy and strong
- Helps with obesity prevention
- Protects cardiac muscles
- Help us maintain optimal body weight
- Prevent kidney stones formation
- Maintain healthy alkaline Ph level
- Maintain normal blood pressure
- Protect teeth and gums
- Contributes to normal nutrients transportation
Top Foods Rich With Calcium
The daily value for Calcium is 1000mg. These are the top foods rich with calcium and their nutritional facts :
Dark Leafy Greens (Watercress)
|Calcium in 100g (Raw)||1 Cup Chopped (34g)||10 Sprigs (25g)|
|120mg (12% DV)||41mg (8% DV)||30mg (3% DV)|