Calcium: its role in the body, calcium-rich foods, and calcium deficiency
calcium is one of the main nutrients in the body and participates in a large number of vital functions. More than 99% of calcium is found in bones and teeth. and the remaining free calcium circulates in the circulatory system and body tissues. follow this article to know The role of calcium in the body. foods high in calcium, calcium shortage
Calcium-containing products must be present in the human daily diet for the normal functioning and development of the body.
What role does calcium play in the body?
Calcium is an important element of the skeleton, and the skeleton, in turn, serves as a calcium storehouse for other body functions. In bones, calcium provides rigidity and strength to tissues.
The main physiological function of macronutrients, in addition to their role in the formation of bones and teeth, is that they act. as an important intracellular element in tissues throughout the body.
Although the reserve of ionized calcium (freely circulating in the blood) is quantitatively small. it is contained in the extracellular fluid of tissues and plays a crucial role in muscle contraction. the transmission of nerve impulses, and affects vascular tone.
The average adult human body contains about 1 kg of calcium
During puberty (8-17 years for women and 10-20 years for men), normal calcium intake should be monitored, as this plays a key role in the formation of peak bone mass. Approximately 40% of bone minerals accumulate over four years. that a teenager grows at the fastest rate. That is why proper and balanced nutrition for children is the key to healthy bones and teeth throughout life.
How to spot a calcium shortage
The need for calcium is high throughout life. Recommended daily allowances for consumption according to who :
- For children under one year - 300-400 mg
- 1-3 years - 500 mg
- 4-6 years - 600 mg
- 7-10 years - 1300 mg .
- For boys and girls from 11 to 18 years old - 1300 mg
- For adults over 19 years old - 1000 mg
- For pregnant women-1200 mg.
Calcium deficiency or hypocalcemia is an imbalance of electrolytes that provide electrical impulses in the body, which can be the result of a wide variety of diseases. The condition can be temporary. reversible if the underlying cause is treated quickly. or chronic if it is caused by a genetic disease.
Among the most common causes of calcium deficiency are :
- Deficiency or resistance (immunity) to vitamin D
- Hypothyroidism (a disorder of the parathyroid glands) after surgery to remove the thyroid gland.
- Hypoparathyroidism due to an autoimmune or hereditary disease
- Diseases of the kidneys or liver.
- Heavy metal poisoning (copper, iron).
- Hypomagnesemia or hypermagnesemia (lack or excess of magnesium in the body)
- Errors in blood transfusion.
- Drug overdose
- Irradiation of the parathyroid glands.
Signs of hypocalcemia:
- Neuromuscular - convulsions, muscle spasms and weakness, laryngospasm, bronchospasm, paresthesia (impaired skin sensitivity).
- Nervousness - irritability, personality disorders. mental weakness, increased intracranial pressure, and nonspecific changes in the electroencephalogram (EEG).
- Mental states-confusion, psychosis, fatigue, anxiety, memory impairment, and decreased concentration.
- Ectodermal changes - dry skin, coarse hair, brittle nails, hair loss. hypoplasia (partial or complete absence). of tooth enamel, dermatitis, and psoriasis.
- Smooth muscle disorders - dysphagia (swallowing disorder), abdominal pain, biliary colic, shortness of breath, wheezing.
- Ophthalmic manifestations - subcapsular cataract, edema of the papilla of the optic nerve.
- Cardiovascular - prolonged QT period on ECG, chronic heart failure, cardiomyopathy, arrhythmia.
To diagnose hypocalcemia, several laboratory tests are performed, mainly on the levels of electrolytes, creatinine, and thyroid hormone. and a complete blood count.
How to detect excess calcium
Hypercalcemia is a condition when the calcium level in the blood becomes higher than normal. A calcium value in the blood above 3.5 mmol / L is considered life-threatening and requires immediate hospitalization
The causes of excess calcium can be :
- Hyperparathyroidism - is the most common cause of hypercalcemia, which is usually associated with a small benign tumor or an increase in one or more parathyroid glands
- Lung cancer, breast cancer. and some types of leukemia.
- Tuberculosis and sarcoidosis.
- Familial hypercalcemia (rare hereditary disease).
- Sedentary lifestyle
- Severe dehydration
- Excessive intake of This element and vitamin D supplements.
High calcium levels are manifested by the following symptoms:
- Severe thirst and frequent urination.
- Indigestion, nausea, vomiting, stool disorders.
- Bone pain and muscle weakness.
- Confusion, lethargy, fatigue, depression.
- Arrhythmia and fainting.
Symptoms of hypercalcemia appear when the concentration of This element in the blood approaches 3 mmol / L. The first step in the treatment of the disease is the restoration of the normal value of calcium in the blood. Subsequent treatment is directed to the underlying pathology.
What foods contain calcium
Calcium comes from food or supplements. which are usually combined with vitamin D for better absorption. Low macronutrient intake is a widespread problem.
The best sources of this element. are dairy products (milk, yogurt, cheese), cereals, nuts, seeds (especially almonds, and sesame), seafood, and some vegetables (beans, turnips, broccoli).
How calcium is absorbed and what affects it
Calcium is absorbed by the body through the intestinal mucosa. As a dietary supplement, it is usually available in the form of liquid tablets. or carbonate. Absorption of This element carbonate requires acid. which is produced by the stomach when food enters it. Therefore, people who take calcium supplements should take them. with meals to improve absorption.
Another form of release - The element citrate - is soluble in water and absorbed. even if you drink dietary supplements without food.
Depending on the form of this element in the dietary supplement, the recommended daily intake (usually 1000 mg) varies. The instructions also always indicate the maximum allowable daily dose. and it is also usually recommended to take breaks in taking supplements. Remember that exceeding the permissible dosage or not following the recommendations. for the entire duration of use can lead to serious health problems, including irreversible kidney damage.
In the absence of indications
(for example, a tendency to osteoporosis) and normal This element levels in the blood, supplementation is not recommended. and if identified, it may not be effective: for example, if vitamin D-resistant rickets has become the cause of hypocalcemia.
Negative factors affecting the normal absorption of calcium:
- A diet is rich in phytic acid. Phytic acid, which is contained in the husks of whole grain bran, for example, binds This element, making it insoluble and not absorbable in the gastrointestinal tract. If you eat a lot of whole grain bread and cereals. add calcium-rich foods to your diet.
- Too much salt can interfere with the absorption of This element.
- Lack of vitamin D.
- High intake of caffeine from coffee, tea, and carbonated drinks. Caffeine acts as a mild diuretic, causing calcium to be excreted from the body before it can be absorbed by the intestines.
- Smoking.
a summary
Adequate calcium intake throughout life is crucial for bone health and the Prevention of osteoporosis and associated fractures. Parents of young children and adolescents, as well as the elderly. should pay special attention to compliance with the norms of daily consumption.