Calcium is an important mineral that thebody needs for many reasons. It plays vital role in almost all of the body's systems. About 99% of the calcium in the body is stored in bones and teeth. The other 1% circulates in the blood and tissues. But the question is, why do you need calcium?
Everyone knows that calcium is essential
for strong bones and teeth, but what many people don't know is that it's also
necessary for other aspects of health. Calcium is involved in many body
processes, including blood clotting, muscle contraction, and nerve function. A
deficiency in calcium can lead to health problems such as osteoporosis, rickets
and other serious diseases.
In today's content, we will look over why
do you need calcium for better health and fitness.
What is calcium?
Calcium is a mineral that the bodyrequires to function properly. It is the most common mineral in the human body and is responsible for many essential functions. Teeth and bones are the two most common places where calcium is present. It helps keep them strong. In addition, it is necessary for nerve function, muscle contraction, and blood clotting. Furthermore, calcium also helps to regulate the heart's rhythm.
Why Do You Need Calcium?
As we know, the human body requires many different types of minerals in order to function properly. Calcium is one of the most crucial minerals among them. It is a vital mineral for human and animal life. Here are the reasons behind why do you need calcium:
1. Healthy Bone Structure
Bone health is vital at any age, but it
is especially critical as we get older. One of the key nutrients for bone
health is calcium. A lack of calcium can lead to weak bones and an increased
risk of fractures. For this reason, healthy bone structure is the primary
reason why do you need calcium.
About 99% of the calcium in the human
body is found in bones and teeth. Bones are not just inert scaffolding. They
are constantly breaking down and rebuilding. Bone remodeling is a lifelong
process by which old bone tissues are replaced with new bone tissues.
The balance between bone formation and resorption is delicate and requires a steady supply of calcium to maintain healthy bones. When there isn't enough calcium available, the body takes it from the bones, which can lead to weak bones and osteoporosis.
2. Muscle Contraction and
Relaxation
Many people know that calcium is
essential for strong bones, but another fact is that it is also necessary for
muscle contraction. Without calcium, muscles cannot contract, and the body
cannot move. Therefore, this mineral is especially important for athletesbecause muscle contraction is essential for physical activity. A lack of
calcium can lead to muscle weakness and cramps.
A muscle is a tissue composed of proteins, myosin and actin, also known as contractile cells. When it is needed for muscle contraction, they release calcium from the bones into the bloodstream. The action of these contractile cells induces muscle contraction. After that, the muscle relaxes happen when the body pushes out the calcium from the muscles.
3. Better Cardiovascular
System
It is no secret that calcium is essential
for strong bones and teeth. However, research is now showing that calcium is
also needed for a healthy cardiovascular system. Cardiovascular diseases (CVD)
are the leading cause of death in the world. According to CDC, in the UnitedStates, one in every four deaths is from CVD. For this reason, a healthy heart
is very crucial for a healthy body, and calcium is needed for a better
cardiovascular system.
Calcium is responsible for muscle contraction and relaxation all over the body, including heart muscles. It keeps the smooth muscles of the heart in a relaxed position. Those smooth muscles surround the vital blood vessels. Therefore, a better cardiovascular system is another reason why do you need calcium.
How much calcium do I need?
There is no doubt that calcium is anessential mineral for our health. But how much do we actually need each day?
There are many different opinions on how much calcium people need every day.
Generally, the amount of calcium you need each day depends on your age and sex.
The Office of Dietary Supplements (ODS) has a chart of recommended daily allowance (RDA) for calcium. This is the minimum amount one person should get from his regular diet and/or supplements. But doctors may prescribe higher doses on the basis of different conditions. Here is the list of recommended daily allowance and upper limit of daily calcium intake:
|
Range |
RDA |
Upper
Limit |
|
0 to 6 months |
200 mg |
1000 mg |
|
7 to 12 months |
260 mg |
1500 mg |
|
1 to 8 years |
700 mg to 1000 mg |
2500 mg |
|
9 to 18 years |
1300 mg |
3000 mg |
|
19 to 50 years |
1000 mg |
2500 mg |
|
51 years (+) |
1000 mg to 1200 mg |
2000 mg |
|
Pregnant and breastfeeding teens |
1300 mg |
3000 mg |
|
Pregnant and breastfeeding adults |
1000 mg |
2500 mg |
●
Milk and other dairy products are
high in calcium.
●
Vegetables such as broccoli, kale,
and Chinese cabbage are also good sources of calcium.
●
Calcium added soya drinks.
●
Fish bones are a good source of
calcium.
●
Chia seeds and celery seeds can
provide a high amount of calcium.
●
Almonds have the highest amount of
calcium, more than any other nuts.
●
Beans and lentils are both
excellent sources of calcium and also can supply a high amount of fiber and
other micronutrients.
●
Fortified foods, such as bread,
fruit juice and cereal, are also excellent sources of calcium.
● Calcium carbonate and calcium citrate supplements can also add a high amount of calcium to your diet.
Conclusion
In conclusion, calcium is an important
nutrient that the body needs for various reasons. Strong bones and teeth,
muscle contraction and blood clotting are the main reasons why do you need
calcium. Calcium can be found in a variety of foods, including dairy products,
leafy green vegetables, and fortified foods. Moreover, it is also possible to
take a calcium supplement if needed. So, everyone should aim to consume the
recommended amount of calcium each day in order to maintain good health.
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