Health Benefits of Calcium: Food Sources, Deficiency Symptoms
Calcium is one of the minerals that is essential for the body. Calcium helps to build bones and keep them functioning well. It’s also helpful for teeth. There are a few sources of calcium, so it’s beneficial in knowing the best sources if you have a limited diet.
What Is the Recommended Daily Amount of Calcium ? (1)
What Are the Sources of Calcium? (2)
Calcium is contained in dark leafy green vegetables such as spinach, bok choy, broccoli, green beans, and kale. It can be found in almonds and other nuts too. It’s also available in meat and fish. It may also be added to orange juice or other drinks.
Calcium can also be taken as a supplement on its own. It’s often recommended that it be taken with other minerals, such as magnesium, to increase absorption.
What Are Common Calcium Deficiency Symptoms?
Minor symptoms can be tingling or numbness in the fingers, as well as muscle or leg cramps, fatigue, chest pains, difficulty swallowing, dry skin, chronic itching, muscle spasms and bad appetite. The more serious symptoms can involve the loss of bone mass such as osteoporosis.
Calcium deficiency may also involve delayed development in infants, and mental confusion. It can also cause skin conditions such as dermatitis.
What Are the Health Benefits of Calcium?
- Calcium is an essential mineral that provides for healthy bones and teeth. Some of the body’s organs, such as the heart, need it to function normally. Calcium is also utilized by the nerves and the blood clotting system.
- Our bones are constantly being built, breaking down, and being rebuilt again. Calcium is essential for this process.
- 99% of the calcium in the body resides in the bones and teeth. The remainder can be found in muscles, blood, and other tissues. Calcium may be kept in reserve and then released into the blood if needed. This is why certain bone-loss diseases can affect the body if the balance is lost.
- Calcium supplements can help prevent low calcium levels in the body. It can help in preventing further bone loss in osteoporosis. It can also help with children who are born with rickets, which is a softening of the bones, and osteomalacia, which is similar but involves pain.
- Calcium supplements are also beneficial as we age. As we get older, we can lose more calcium through sweating, skin cells sloughing off, and through our waste products.
- Calcium can aid people who suffer from leg cramps at bedtime. It can also be used to counteract high fluoride and lead consumption in children. it can also reduce levels of phosphate in people who have kidney disease.
- It’s effective when used in antacids to counteract excess stomach acid. It can also reduce complications after patients have had digestive bypass surgeries.
- It can be of benefit for women. It can help with pregnancy-caused leg cramps, and pre-eclampsia, which is high blood pressure occurring during pregnancy. It can also be used for PMS or to prevent osteoporosis after menopause.