Calcium – All you need to know

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Calcium is a mineral that is essential for strong bones and teeth, muscle function, and heart health. The body needs calcium to maintain proper bone density, which can help prevent osteoporosis and fractures. Calcium is also needed for muscle function, including the contraction and relaxation of muscles, and for the proper functioning of the heart and other organs.

Dairy products such as milk, cheese, and yogurt are some of the best dietary sources of calcium. Other good sources include leafy green vegetables, such as broccoli and kale, as well as fish with edible bones, such as sardines and salmon. Calcium-fortified foods, such as certain types of tofu, orange juice, and breakfast cereals, are also good sources.

The recommended daily intake of calcium varies depending on age, sex, and other factors. The National Institutes of Health (NIH) recommends that adults aged 19-50 consume 1,000 mg of calcium per day, while adults aged 51 and older should consume 1,200 mg per day. Pregnant and breastfeeding women should also consume more calcium than non-pregnant women.

It’s important to note that a diet high in calcium alone is not enough to maintain healthy bones. Vitamin D is also needed for proper calcium absorption, so it is important to make sure you are getting enough of this vitamin as well. Additionally, getting regular exercise, especially weight-bearing exercise, can also help maintain strong bones.

Calcium supplements are available for people who do not get enough calcium from their diet or who have a medical condition that requires them to consume more calcium. However, it is always best to try to get the recommended amount of calcium from dietary sources and to consult with a healthcare professional before taking supplements.

Source of Calcium

Calcium is a mineral that is essential for strong bones and teeth, muscle function, and heart health. The following are some of the best dietary sources of calcium:

  • Dairy products such as milk, cheese, and yogurt are some of the best dietary sources of calcium.
  • Leafy green vegetables, such as broccoli and kale, are also good sources of calcium.
  • Fish with edible bones, such as sardines and salmon.
  • Calcium-fortified foods, such as certain types of tofu, orange juice, and breakfast cereals, are also good sources.
  • Nuts and seeds, such as almonds and sesame seeds, are also a good source of calcium.
  • Some fruits, such as figs and oranges, also provide small amount of calcium.
  • Some legumes, such as soybeans and navy beans, also provide small amount of calcium.

It is important to note that the body’s ability to absorb calcium can be affected by other nutrients and substances in the diet, such as phytates (found in whole grains, legumes, and some nuts) and oxalates (found in spinach, beet greens, and rhubarb) which can bind to calcium and make it less available for absorption. Additionally, excessive caffeine, alcohol and tobacco intake can affect the calcium metabolism.

It’s important to consult with a healthcare professional, such as a registered dietitian, to determine the right amount of calcium for you, and to consider other factors such as current health status, pregnancy, or breastfeeding.

Benefit of Calcium

Calcium is a mineral that is essential for many bodily functions, including:

  • Strong bones and teeth: Calcium is the primary mineral that makes up the structure of bones and teeth. A diet that is high in calcium can help prevent osteoporosis, a condition in which the bones become weak and brittle, and can also reduce the risk of fractures.
  • Muscle function: Calcium is necessary for the contraction and relaxation of muscles, including the heart muscle.
  • Heart health: Calcium helps regulate the rhythm of the heart, and can help lower blood pressure.
  • Nerve function: Calcium is necessary for the transmission of nerve impulses.
  • Blood clotting: Calcium is necessary for blood clotting, which helps prevent excessive bleeding.
  • Hormone regulation: Calcium is needed for the release of hormones and enzymes that regulate many bodily functions.
  • Weight management: Some studies have found that calcium can help with weight loss by increasing fat breakdown and reducing the absorption of fat.

It’s important to note that a diet high in calcium alone is not enough to maintain healthy bones. Vitamin D is also needed for proper calcium absorption, so it is important to make sure you are getting enough of this vitamin as well. Additionally, getting regular exercise, especially weight-bearing exercise, can also help maintain strong bones.

It’s always best to consult with a healthcare professional, such as a registered dietitian or a physician, to determine the right amount of calcium for you, and to consider other factors such as current health status, pregnancy, or breastfeeding.

Recommended Calcium intake daily

The recommended daily intake of calcium varies depending on age, sex, and other factors. The National Institutes of Health (NIH) recommends that adults aged 19-50 consume 1,000 mg of calcium per day, while adults aged 51 and older should consume 1,200 mg per day. Pregnant and breastfeeding women should also consume more calcium than non-pregnant women.

Here are the recommended daily calcium intake for different age group and gender:

  • Children and Adolescents (1-18 years): 700-1300 mg/day
  • Adult men and women (19-50 years): 1000 mg/day
  • Adult men and women (51-70 years): 1200 mg/day
  • Adult men and women (70+ years): 1200 mg/day
  • Pregnant and breastfeeding women: 1000-1300 mg/day

It’s important to note that these are general guidelines and that individual needs may vary. Factors such as pregnancy, breastfeeding, and certain medical conditions may require more or less calcium. It’s always best to consult with a healthcare professional, such as a registered dietitian or a physician, to determine the right amount of calcium for you.

Calcium Injection

Calcium is typically obtained through diet and supplements, however, it can also be administered via injection. Calcium injection is a medication used to treat conditions caused by low calcium levels in the body, such as hypocalcemia. This can be caused by certain medical conditions, such as kidney failure, certain cancers, or certain medications. Calcium injection can also be used as an emergency treatment for certain conditions such as tetany (a muscle spasm caused by low calcium levels) or cardiac arrest.

Calcium injection is usually given as an intravenous (IV) injection in a hospital setting by a healthcare professional. The dosage is based on the individual’s needs, and is adjusted based on the patient’s response to treatment and blood calcium levels.

It’s important to note that calcium injection is only used under the close supervision of a healthcare professional and is only available by prescription. It should not be used in people who have high levels of calcium in their blood or in people who have had kidney stones. It’s also important to note that Calcium injection is not a substitute for a healthy diet and should be used in addition to dietary sources of calcium.

It’s always best to consult with a healthcare professional, such as a registered dietitian or a physician, to determine if calcium injection is the right option for you.

Conclusion

In conclusion, Calcium is a mineral that is essential for strong bones and teeth, muscle function, and heart health. It can be found in a variety of foods, such as dairy products, leafy green vegetables, and fish with edible bones. Calcium-fortified foods such as certain types of tofu, orange juice and breakfast cereals are also good sources. The recommended daily intake of calcium varies depending on age, sex, and other factors, it is recommended to consult with a healthcare professional to determine the right intake for you. Calcium supplements are available for people who do not get enough calcium from their diet or who have a medical condition that requires them to consume more calcium. However, it is always best to try to get the recommended amount of calcium from dietary sources. Calcium injection is a medication used to treat conditions caused by low calcium levels in the body, it is only used under the close supervision of a healthcare professional and is only available by prescription. It’s always best to consult with a healthcare professional, such as a registered dietitian or a physician, to determine if calcium injection is the right option for you.

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