Calcium

Calcium is a mineral that is most commonly linked with strong bones and teeth, but it also aids in blood clotting, muscular contraction, and the regulation of proper heart rhythms and neuron activities. 99 % of the calcium of our body is present in our bones and the remaining 1% is found in blood ,muscle and other tissues.

The body tries to maintain a constant level of calcium in the blood and tissues in order to accomplish these essential everyday processes. When blood calcium levels go too low, the hormone parathyroid hormone (PTH) tells the bones to release calcium into the bloodstream. Vitamin D may be activated by this hormone, allowing for improved calcium absorption in the intestines. The kidneys are also told by PTH to release less calcium into the urine.When the body has enough calcium, a hormone called calcitonin acts in the other direction, lowering calcium levels in the blood by inhibiting calcium release from bones and directs the kidneys to release maximum through the urine.

There are two ways of obtaining calcium. One way is to consume calcium-rich foods or supplements, and the other is to extract calcium from the body. If you don’t eat enough calcium-rich foods, your body will remove calcium from your bones.The calcium that is “borrowed” from the bones should, in theory, be restored at a later date. However, this does not always occur, and it is not always possible to achieve just by consuming extra calcium.

Sources of calcium :

Dairy-based foods- Milk, yoghurt, and cheese are calcium-rich foods that are also the most easily absorbed calcium sources.. Plant and fortified diets do not absorb calcium as well.

Soybeans- Soybeans that have been dry-roasted are a rich source of calcium. A half-cup of almonds has 230 mg of calcium, making them a great source of calcium for vegans.

Leafy Dark Green Vegetables- Cooked kale, spinach, and collard greens are high in calories.Collard greens provide the most calcium, with a half-cup providing 175 mg.

Foods that have been fortified with calcium- Calcium is commonly added to orange juice and cereals. Calcium citrate malate, a well-absorbed type of calcium, is included in several fortified drinks. Calcium-fortified cereals can provide up to 1,000 mg of calcium per serving.

 Salmon in a can- Canned salmon, along with dairy products, is one of the finest sources of calcium in the diet. 181 mg are found in just 3 ounces of canned salmon. Salmon also includes Vitamin D, which aids with calcium absorption.

Figs- Five dried or fresh figs supply 135 milligrammes of calcium to your body. Oranges and lemons are also very rich in calcium.

Tortillas made with flour- Good news for carbohydrate addicts: one 10-inch flour tortilla contains 90 milligrams of calcium.

Baked Beans in Cans- The calcium content of four ounces of canned baked beans is 160 mg. Beans are also high in fibre.

Calcium deficiency:

Bone health 

• Almost all of the calcium in the human body is contained in bones and teeth. Calcium is required for bone formation, growth, and maintenance.
• Calcium boosts the growth of children .Calcium continues to help preserve bones and decrease bone density loss, which is a normal part of the ageing process, even after a person has stopped growing.
• Males and younger individuals lose bone density more quickly than women who have already experienced menopause.They are more likely to develop osteoporosis, and a doctor may advise calcium supplements.

Contraction of the muscles

Calcium aids in the control of muscular contractions. The body produces calcium when a neuron activates a muscle. Calcium helps muscles contract by aiding the muscles’ proteins. The muscle relaxes when the calcium is pumped out of it by the body.

System of the heart and blood vessels

Calcium is essential for blood coagulation. A number of chemicals are involved, including calcium..

Calcium’s involvement in muscular function involves acting as a reliable supply of energy for the heart muscle. The smooth muscle that surrounds blood arteries relaxes when calcium is present. Several studies have found a correlation between increased calcium consumption and decreased blood pressure.

Vitamin D promotes calcium absorption, which is vital for bone health.

Other roles

Many enzymes require calcium as a cofactor. Some important enzymes cannot function properly without calcium.

Deficiency of Calcium :

1. A decreased chance of developing high blood pressure issues during pregnancy
2. Among young persons, lower blood pressure
3. Those whose mothers consumed enough calcium throughout pregnancy had lower blood pressure.
4. Lowering cholesterol levels
5. A reduced chance of colorectal adenomas, which are non-cancerous tumours.