A large amount of Calcium is needed to keep the body healthy. The basic function of calcium is to keep the bones and teeth strong and healthy. However, calcium also helps in blood clotting, nerve transmission, muscle contraction, and heart rhythm. 99 percent of calcium is stored in the bones and teeth and this amount of calcium covers about 1-2 percent of your body weight. The other one percent of calcium is found in the blood, extra-cellular fluid, and other tissues and cells. It is essential that you consume the recommended daily calcium intake as calcium deficiency can lead to serious health problems. The average daily calcium requirement is 1000 mg. Calcium’s absorption is greatly affected by Vitamin D, so adequate intake of Vitamin D is also crucial in ensuring adequate calcium levels in the body.
The main source of Calcium in the diet is milk and milk products. For children and some people afflicted with a condition called lactose intolerance, there is a difficulty in digesting and absorbing the calcium found in milk. In these lactose intolerant patients, they lack the enzyme lactase needed to break down lactose or the sugar in milk and milk products. However, they can turn to other sources of dietary calcium like spinach, broccoli, oranges, black and beaked beans, peas, peanuts, tofu, sardines, salmon, sesame seeds, and almonds. Aside from these fruits and vegetables, there are herbs which have high calcium content and they can be taken as calcium supplements. Alfalfa, Chamomile, Sage, Capsicum, Black Walnut, Dandelion, Garlic, Fennel, Parsley, Ginger, and Rosemary are manufactured as calcium supplements in pills and extracts. Calcium supplements are available in variable forms like Calcium carbonate, calcium citrate, Calcium chelate, and calcium aspartate.
Health Benefits of Calcium
- Calcium maintains the bones and teeth healthy. Most calcium in the body is stored in the bones and teeth. Childhood until the age of 30 is the best time to store calcium in the bones and teeth to prevent health problems related to low calcium levels like osteoporosis.
- Calcium keeps the muscles healthy. Very low calcium levels causes muscle irritability and can lead to spasms.
- Calcium promotes weight loss. Calcium, especially those found in calcium supplements binds with dietary fat in the gastrointestinal tract and prevents its absorption. The fats are taken along with the feces.
- Calcium promotes a healthy heart by regulating heart rhythm. Sufficient calcium levels in the body allow the heart muscles to contract and relax properly. It also helps the nervous system to efficiently control the blood pressure in the arteries, preventing high blood pressure.
- Adequate calcium intake prevents the symptoms of pre-menstrual syndrome. Low calcium levels can begin the release of hormones that causes mood swings, bloating, and other undesirable symptoms of PMS.
- Calcium helps in the metabolism of Iron. This calcium benefit is very important to women during pregnancy and to people with anemia.
- Calcium aids in getting enough rest and sleep. With calcium, the brain uses the amino acid tryptophan to manufacture melatonin. Melatonin is the hormone that induces sleep and relaxation.
- Calcium aids in blood clotting. Calcium together with Vitamin K and fibrinogen are needed by platelets in coagulation or clot formation.
Calcium Deficiency
Inadequate calcium levels in the body can lead to skeletal problems and deformities including osteomalacia or rickets in children, osteoporosis, and osteopenia. Other calcium deficiency symptoms are muscle cramps, retarded growth and development in children, teeth and gum problems, tetany, insomnia, menstrual cramping, weight gain, hypertension, painful joints, and cardiac dysrhythmias.
