2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Calcium is one of the most abundant minerals in the human body. It accounts for about 1.5% of total body weight. A person's bones and teeth contain 99% of the total amount of calcium in the body. The human body cannot produce calcium, so in order to maintain the normal amount of calcium in the body, it must be obtained through food. Everyone loses calcium every day through urine, sweat, skin, hair and nails. Many nutritionists recommend that adults eat between 1,000 and 1,300 mg every day.
Functions on calcium
Calcium is known mostly with its role in maintaining bone strength and density. In a process known as bone mineralization, calcium and phosphorus combine to form calcium phosphate.
Calcium phosphate is a major component of a mineral complex called hydroxyapatite, which gives bone structure and composition. Calcium also plays a role in many non-bone physiological activities, including blood clotting, conduction nerves, muscle contraction, regulation of enzyme activity, and cellular membrane function.
The transmission of nerve impulses in the body is due to the electrical activity in the body, which leads to the opening and closing of the entrances of cell membranes. When these kind of doors open, they allow some ions (such as potassium and sodium) to pass through the cells. This movement of ions causes electrical impulses that send nerve signals. Calcium helps to control the opening and closing of those doors that allow potassium to enter. Without enough calcium, these potassium channels cannot close and open properly, leading to nerve signaling disorders.
Calcium is one of the factors in blood clotting. Blood clotting is a process during which it produces a means of preventing dangerous and excessive bleeding. When a blood vessel is damaged, platelets collect at that site to stop the bleeding. Platelet aggregation is mediated by clotting factors that help them stick together. As it turned out, calcium is one of these important factors.
Calcium deficiency
Insufficient calcium intake, poor absorption or loss of urine and faeces can lead to calcium deficiency. In children calcium deficiency can lead to improper bone mineralization, which leads to rickets - a condition characterized by bone deformities and growth retardation. In adults, calcium deficiency can lead to osteomalacia or softening of the bones. In case of calcium intake With food being too low to maintain normal blood levels, the body will rely on storing calcium in the bones to maintain normal blood levels, which over the years can lead to osteoporosis.
Low calcium levels in the blood (especially a certain form of calcium called free ionized calcium) can lead to a condition called tetany. Symptoms of tetanus include muscle aches and cramps, as well as tingling in the arms and legs.
Lack of stomach acid impairs calcium absorption and can lead to calcium deficiency. Adequate intake of vitamin D is necessary for the absorption and use of calcium. Vitamin D deficiency or impaired conversion of the inactive to the active form of vitamin D, which takes place in the liver and kidneys, can also lead to calcium deficiency.
Calcium overdose
Excessive calcium intake (more than 3000 mg per day) can lead to elevated blood levels of calcium, a condition known as hypercalcemia. If blood phosphorus levels are low at the same time, hypercalcemia can lead to soft tissue calcification. Calcium overdose can lead to arrhythmia.
Calcium absorption
The following drugs and substances affect the absorption, utilization and physiological excretion of calcium: corticosteroids, aluminum-containing antacids, thyroid hormones, anticonvulsant drugs, certain antibiotics, hormone replacement therapy, vitamin D, high potassium or potassium intake. protein, certain types of dietary fiber, phytic acid contained in cereals, nuts and legumes, oxalic acid contained in spinach, beets, celery, peanuts, tea and cocoa.
Benefits of calcium
Calcium may play a role in the prevention and / or treatment of the following diseases: cataracts, colon cancer, high blood pressure, inflammatory bowel disease, kidney stones, osteoporosis, polycystic ovary syndrome, induced hypertension during pregnancy, etc.
Normal heart rhythm is provided by a series of muscle contractions that must occur in the correct sequence. These muscle contractions are controlled by electrical impulses (in turn triggered by electrolytes with a positive or negative charge). Calcium carries positive charge. It is one of the main and most important electrolytes in the body. The positive charge of calcium helps signal the muscles to contract and relax so that the heart beats normally.
Sources of calcium
An excellent source of calcium are: spinach, green radish, green horseradish. Very good sources of calcium are: low quality molasses, yogurt, cabbage, mozzarella cheese, cow's milk and goat's milk, thyme, dill, cinnamon, mint leaves. Good sources of calcium are: lettuce, celery, broccoli, sesame seeds, summer squash, green beans, garlic, Brussels sprouts, oranges, asparagus, mushrooms, oregano, rosemary, parsley. The amount of calcium in the diet remains unchanged during cooking or long-term storage.
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