Calcium is a key mineral for maintaining bone and dental health, and it also plays an important role in the functioning of the nervous system, muscle contraction, and blood coagulation.
Calcium also regulates the activity of various enzymes.
Transmission of nerve impulses. It participates in the process of signal transmission between nerve cells, making it essential for the functioning of the nervous system.
Heart rhythm. Without sufficient calcium levels, the heart may not function properly, which can lead to arrhythmia.
Blood clotting. It plays a key role in the process of hemostasis, helping to prevent excessive bleeding in case of injuries.
Regulation of blood pressure. Studies show that adequate calcium intake can help maintain healthy blood pressure levels.
Mood. Low calcium levels in the body are associated with increased anxiety and depression, highlighting its importance for mental health.
Kidney stones. Contrary to popular belief, adequate calcium intake may reduce the risk of kidney stone formation.
Regular menstrual cycle. Studies suggest that sufficient calcium intake can help reduce premenstrual syndrome (PMS).
Daily Requirement and Sources
The daily requirement for calcium depends on age, gender, and physiological condition.
On average, adults are recommended to obtain about 1000 mg of calcium per day, while adolescents, pregnant, and breastfeeding women may require up to 1300 mg.
Sources of calcium in the diet include:
- dairy products – milk, cheese, yogurt;
- green vegetables – broccoli, cabbage;
- nuts and seeds – almonds, sesame;
- fish – sardines, salmon.
Health Consequences of Deficiency
Calcium deficiency in the body can lead to a number of serious health problems. It is especially important to ensure adequate intake of this mineral to maintain bone and dental health.
Calcium deficiency can cause osteoporosis, a condition characterized by decreased bone density and an increased risk of fractures.
Additionally, low calcium levels can contribute to the development of muscle cramps, numbness in the fingers and toes, and brittle nails.
Changes in heart rhythm and hypocalcemic tetany may also be signs of deficiency of this important mineral.
Potential Risks of Excess Consumption
Excess calcium in the body can lead to a condition known as hypercalcemia, which can cause various problems. Among them are impaired kidney function, kidney stones, cardiovascular issues, and an increased risk of cardiovascular diseases.
Furthermore, excessive calcium intake can affect the absorption of other minerals such as iron and zinc, and may cause symptoms similar to toxicity, such as constipation, digestive disorders, fatigue, and excessive thirst.
Recommendations for Maintaining Optimal Levels
To maintain optimal calcium levels in the body, it is important to consider several key aspects of diet and lifestyle.
First and foremost, sufficient intake of calcium-rich foods is essential for strengthening bone tissue and overall health.
Regular physical activity also plays an important role in maintaining calcium levels. Activities such as walking, jogging, or strength training are especially beneficial for strengthening bones and stimulating calcium absorption.
Pay attention to vitamin D levels, as it promotes better calcium absorption.
Avoid excessive salt and caffeine intake, as they can lead to increased calcium excretion from the body.
Interesting Facts About Calcium
One of the most abundant minerals on Earth. This makes it a key element in the Earth’s crust, where it constitutes about 3% of the total volume.
In bones. More than 99% of all calcium in the body is found in bones and teeth, where it provides strength and structure.
Can affect the levels of other minerals. It can compete with magnesium and iron for absorption in the intestines, making it an important element in balancing the diet.
However, a balanced diet usually provides adequate amounts of all necessary minerals.
Vitamin D. Vitamin D helps the body absorb calcium from food, making it essential for maintaining healthy calcium levels in the blood.
Without vitamin D, calcium is absorbed less efficiently.
Food Industry. It is added to some products as a flavor enhancer and preservative, and is also used as a food fortifier.
Benefits for Athletes. It contributes to the normalization of muscle contraction and recovery, making it important for physical activity.
Discovered in 1808. English chemist Humphry Davy first isolated calcium from lime using electrolysis.