Calcium is an important mineral that is known to all of us because it plays a key role in bone health. It also helps to maintain the health of the heart, muscles, nerves and teeth. Therefore, the consumption of sufficient amounts of calcium is particularly important for the proper functioning of the whole organism.
- Why calcium is so important:
More than 99% of calcium in our body is stored in bones and teeth to keep them firm. When calcium is absorbed in our body, it is transported to the bones by means of vitamin D. There, together with phosphorus, they give the strength of all bones. The bones grow and form from the tenth to the twentieth year of our life. After 30 years, the process slows down to 30 years. Then the organism starts to consume stored calcium reserves in order to maintain the proper functioning of the nervous and cardiovascular system. Many studies have shown that calcium protects against blood pressure. Calcium also helps in the prevention of cancerous diseases.
- Symptoms of calcium deficiency:
Some of the symptoms that may occur in the absence of this important mineral are: Joint pain and frequent fractures in the body, thin nails, insomnia, cramps in the muscles, eczema, stiffness in the legs and hands. If left untreated, lack of calcium can lead to osteoporosis. Osteoporosis is a disease of the bone system, which leads to a decrease in the elasticity of the bones and the appearance of fractures.
- Recommended daily intakes:
Recommended daily intakes of calcium are: Babies (0-6 months) – 210mg, babies (7-12 months) – 270mg, children (1-3 years) – 500mg, children (4-8 years old) – 800mg, children (9-18 years old) – 1,300mg, adults (19-50 years) – 1 000mg and adults (51 years and up) – 1 200mg. Increased calcium needs have women in menopause. They should pay particular attention to the amount of calcium they import to protect against osteoporosis.
- Foods rich in calcium:
Calcium is most commonly found in milk and dairy products such as yoghurt, cheese, yellow cheese and curds. But it is also found in broccoli, spinach, Chinese cabbage and cereals. The entry of enough vitamin D improves the absorption of calcium from the body.