Aug 13

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All About Calcium

All about calcium

Calcium is a mineral which not only plays a critical role in bone health but also assist in other bodily functions like permitting cells to divide, regulate muscle contraction and relaxation , proper functioning of nervous system , keeping the heart beating, controlling blood pressure, blood clotting. It protects against Heart attack and certain type of cancer.

Calcium is important for everyone at every age. Calcium is equally important for women who are usually found deficient in calcium and potassium. Body starts losing calcium from thé bones  after 35 years of age . Women Lose   more calcium during ménopause  thus they should take doctors advice to include calcium supplements in their diet.

The body maintains blood calcium level at any cost. If you are not having adequate calcium in your diet then body  steals calcium from bones and supplies to blood to ensure proper function of calcium to the body.

Deficiency of calcium can lead to  muscle cramps, nervousness, numbness in the arms and legs, rheumatoid arthritis, convulsions, depression and delusions .

Calcium and vitamin D
Today we hear a lot about the importance of vitamin D in calcium absorption. This is completely true. The body cannot absorb calcium without the help of vitamin D. So with calcium rich foods  include foods  rich in vitamin D too in your daily diet.

Women and Calcium
Undoubtedly women need more calcium because during menstruation cycles they lose more calcium and even during childbirth, calcium reserves of a woman’s body are depleted.
So for women, calcium is a top priority. Women need to have more calcium in their diet than men.

Who require more of calcium: 
-Women; lactating mothers, pregnant women, women during menopause.
-People who suffer from Osteoporosis and weak joints and bones.
- People who lack in vitamin D.
-People who have gum problems
-Who eat more processed food
-Who eat excess of proteins, fats, salts, caffeine, fizzy soda drinks.

Enemy of calcium: Phosphorus, sodium, alcohol, coffee and white flour aids the loss of calcium from the body, while too much protein, fat and sugars can have a negative effect with the absorption thereof.

Sources of calcium:

   It is a myth that only dairy products contain calcium. Fruits and vegetables also contain calcium. Here is a list of food items which contain calcium.

How much calcium and vitamin D do you need?

Recommended Calcium Intake1

Age (Male and Female unless otherwise indicated)
0-6 months 200 mg/day
7-12 months 260 mg/day
1-3 years 700 mg/day
4-8 years 1000 mg/day
9-18 years 1300 mg/day
19-50 years (female) 1000 mg/day
19-70 years (male) 1000 mg/day
Over 50 years (female) 1200 mg/day
Over 70 years (male) 1200 mg/day

Recommended Vitamin D Intake1

Age (Male and Female)
0-1 year 400 IU/day
1-70 years 600 IU/day
Over 70 years 800 IU/day


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