Calcium (Food Rich in Calcium) – Health Benefits, Deficiency, and Uses

Calcium is one of the minerals essential to our body. He keeps our bones healthy, and his contribution to our overall health is immeasurable.

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The need for calcium

Of calcium necessary for a human body depend on the age, but also other circumstances.
It was found that calcium is required:

  • children under 3 years of age – about 500 mg per day
  • children 4-8 years of age – about 800 mg per day
  • children 9-19 years – 1,300 mg per day
  • for adults 19 to 50 years – 1,000 mg per day
  • for pregnant and breastfeeding women – about 1,300 mg per day
  • for those suffering from osteoporosis – about 1500 mg per day

It is very important to youth entering the body through diet sufficient in calcium because they will otherwise calcium deficiency reflected through a variety of diseases in later life.
After the body has a beneficial effect combination: calcium, magnesium, zinc and vitamin D, because they work together, mutually nurturing, healing properties.
Caffeine in large amounts reduces the positive effect of calcium in the body.
What “works” calcium and where problems help?
Calcium is known as a building element for strengthening and solidity of bones, teeth, and nails, but it is less well-known that he is working very positively to the nerves, muscles, digestive system, blood circulation and metabolism.
Calcium positive effect in pregnancy, during lactation, in perimenopause and menopause, reduces symptoms of PMS and slows the aging process.
In the following problems, diseases and ailments – the role of calcium are unmistakable:

 * acne
 * allergy
 * anxiety
 * asthma
 * painful periods
 * muscle aches
 * headache
 * obesity
 * depression
 * convulsions
 * infertility
 * nervousness and moodiness
 * osteoporosis
 * high blood pressure
 * eating disorders (obesity, loss of appetite …)
 * problems with hair
 * problems with libido
 * problems with the digestive organs
 * disturbances in the growth of children
 * stress
 * hyperthyroidism

In addition, the latest research found that calcium acts as an activator of enzymes for the development of brain cells, accelerating the implementation of bioelectrical impulses through the body, has its share of blood clotting, promotes the effect of drugs, allows muscle spasms and participate in the production of hormones.
In which foods have calcium?

Calcium is in almost all foods, but we will mention those in which it has the most:
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milk (skim and whole)
dairy products (yogurt, sour cream, cheese, cheese, sour cream, butter, sour cream, pudding, ice cream …)
grains, especially whole grains (wheat, rye, oats, soybeans, buckwheat, barley, corn, rice, millet …)
citrus fruit (orange, kiwi, lemons, mandarins, bananas …)
juices and other drinks (orange juice, soy milk, vegetable juices …)
fish (salmon, hake, mackerel, sardines …)
vegetables (broccoli, kale, lettuce, greens, cabbage, Chinese cabbage, spinach, carrots, peas, beans, beets, cucumber, garlic, onion, eggplant, melons, asparagus, green leafy vegetables, tomatoes …)
nuts and seeds (walnuts, chestnuts, almonds, hazelnuts, sesame …)
mushrooms (shiitake, mushrooms, porcini, chanterelle …)
fruits (blueberries, raspberries, blackberries, apples, figs, apricots, grapes …)
other foods (chocolate, cinnamon, pickle, curd, nettles, tofu …)

What to do?
It is very important to a diverse and regular diet to provide the body the required daily amounts of calcium.
The required daily amount of calcium can be inserted into the body proper and balanced diet, but in some stages of life, or in some of the calcium can be offset by using multi-vitamin drinks (effervescent tablets).

Deficiency / toxicity

Moderate lack of calcium in the body can lead to nerve sensitivity, muscle cramps, brittle nails, rapid heartbeat and insomnia. A higher calcium deficiency causes abnormal heartbeat, cramps and muscle pain, numbness, tingling in the hands and feet. Children can suffer from rickets – a disease characterized by intense sweating head, slow movements, deformity of bones, and a slowdown in growth. Calcium deficiency in adults can cause osteomalacia, which is characterized by bone pain, muscle weakness, and slow wound healing.

The lack of calcium in the diet leads to rickets

Risk group we can develop calcium deficiency are the elderly, then people who are not used in the diet foods rich in calcium, athletes that are on a high protein or fibrous diet and alcoholics.

Symptoms of lack of calcium are tetany and related muscular and neurological disorders. These symptoms usually occur in the case of vitamin D deficiency, hypoparathyroidism, or renal failure, but the too small amount of calcium in the diet may be the cause. When the plasma concentration falls below the normal range is mobilizing calcium from bones so Ca2 + in circulation increases, but the creation of new bone slowed or prevented. The negative net balance of Ca2 + leads to rickets in children or osteomalacia in adults.

Another factor affecting the loss of calcium from bone, and that the ratio of calcium to phosphorus in the feed (Ca: P). In animals, the ratio of Ca: P = 2: 1 leads to the maximum and minimum absorption of calcium from the bone mineral loss, while a large proportion of phosphate increases the losses of calcium throw the feces. It is not known who is an ideal ratio Ca: P in humans or current trends in food consumption is to increase the consumption of phosphorus, which is a result of phosphate additives in food. In addition, a diet rich in phosphorus results in the faster removal of calcium from the body. Phosphorus is found in foods rich in meat, cheese, fabric food and fizzy drinks. Therefore, people who consume large amounts of these foods prone to occur lack of calcium in the body. Also, people who are on a diet to lose weight are risk group because they do not bring calorie food, which is often a good source of calcium.

Osteoporosis is a disease in which the bones become porous and in severe cases can lead to rupture of their greater body mass in patients with osteoporosis. The symptoms of osteoporosis may be absent until the bone is not broken, but in other cases, there is a pain in the back. Osteoporosis is most common in women who bring food low in calcium. About 35% of women falling ill from osteoporosis after menopause. In men, the disease rarely occurs.

Proper diet reduces the possibility of diseases such as osteoporosis. Good calcium intake is crucial in the early stages of adolescence because then pile the most calcium in the bones. Calcium deficiency is only one of the factors that contribute to osteoporosis. It is likely that the genetic influence large. Adequate intake of vitamin D, magnesium and boron are essential for building healthy bones. It is shown that the greatest loss of calcium occurs at night, most likely due to increased levels of the hormone cortisol

Colorectal cancer can be associated with a lack of calcium in the body. Namely, calcium exerts its protective function by binding to substances such as bile acid and fat and reduce the possibility of cancer in the intestines. Also, calcium can normalize the growth of cells in the walls of the intestine.
In addition, calcium deficiency can lead to low blood pressure, muscle cramps, and periodontal disease.


It seems that in healthy people can not get to hypercalcemia caused by eating because the excess calcium is not easily absorbed. The Too large proportion of calcium can, however, contribute to increasing the concentration of Ca2 + in serum in the case of hyperparathyroidism, the creation of kidney stones, vitamin D poisoning, sarcoidosis, and cancer. In addition, high concentrations of calcium are associated with degradation of vitamin K, poor absorption of iron and zinc and affect the activity of neurons in the brain that control mood and emotion.

Author: K.S

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