Why Calcium Is Important?
Calcium is an important member of the essential nutrients family. It plays a crucial role in a variety of bodily functions. It is vital for teeth and bones. It is naturally found in certain foods as well as it is readily available in dietary supplements. Here are some important facts about calcium that you need to know about this essential nutrient.
Function of Calcium In Our Body
Calcium is required in our body for the proper growth, development and maintenance of our bones. In order to maintain an adequate structure of our bone, we have to ensure that we are getting this essential nutrient in sufficient amount. In addition to providing support to bones, calcium is required for the contraction and expansion of blood vessels and muscles, hormonal and enzymes secretion, nerve impulse transmission throughout our nervous system.
What Are The Daily Calcium Requirements?
The daily calcium requirements of an individual depend on a variety of factors. For example, if you an adult, you will need less calcium than teens. Teens, older adults and post-menopausal women require extra amount of calcium on daily basis in order to prevent various health conditions related particularly to calcium deficiency. Children of ages 6 months to 8 years require minimum 200 milligrams and maximum 1,000 milligrams. Women aged 10 to 50 and men aged 19 to 70 require 1,000 mg of calcium per day. Mums-to-be and breastfeeding mums require between 1,000 and 1, 3000 mg of calcium per day. It is strongly recommended to you to consult your doctor to know more about the exact amount of calcium that you require in accordance with your age, health conditions, gender and other factors.
Calcium Rich Diet
You should make sure that your daily diet contains sufficient amount of calcium in order to prevent certain health conditions. The best way to get sufficient amount of calcium is to consume foods that are in minerals. Dairy products are rich in calcium, but some people can’t consume dairy products. However, they can consume calcium supplements to meet their daily calcium requirements. Following are the calcium rich foods that you can choose from.
- Dairy products such as milk, cheese, yogurt
- Calcium fortified foods such as tofu, juices, soymilk, rice milk, and cereals
- Green, leafy veggies such as kale and spinach
In short, deficiency of calcium can trigger a number of serious health conditions such as osteoporosis, hypertension, and preeclampsia and colon cancer. That’s why, it is important to use a well-balanced diet that contains sufficient amount of calcium.
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