2024-05-02 15:41:09
Calcium is the most abundant mineral found in our body. It is found naturally in some foods. It is also available separately as a dietary supplement. It helps the body to function properly by making bones, teeth, muscles and tissues strong and flexible.
Calcium also controls the contraction and dilation of blood vessels, muscle function, blood clotting, nerve transmission and hormone secretion. Almost all the calcium present in the body (98%) is stored in the bones. Its deficiency can seriously weaken the bones.
How to overcome calcium deficiency? When it comes to calcium rich foods, gram, milk and cheese are often mentioned. Of course, these things contain a good amount of calcium, but do you know that there is one dairy product which contains the most calcium.
Calcium requirement according to age
- Children (1-3 years): 700 mg daily
- Children (4-8 years): 1,000 mg daily
- Children (9-13 years): 1,300 mg daily
- Adolescents (14–18 years): 1,300 mg daily
- Youth and adults (19-50 years): 1,000 mg daily for men and 1,000 mg daily for women
If you are allergic to milk or food made from it, then fulfill the calcium deficiency with these foods.
Why is calcium important?
- Calcium is essential for various body functions, including:
- Calcium is the main component of bones and teeth. It makes them stronger, helps the teeth to chew food.
- Calcium plays an important role in muscle contraction and relaxation.
- Calcium is essential in the process of blood clotting to stop bleeding.
- It helps platelets to stick to each other, which helps in wound healing.
- It helps the brain send messages to different parts of the body and control body functions.
- Calcium is necessary for the production and release of many hormones in the body.
Disadvantages of calcium deficiency
Calcium deficiency in the body can cause many problems, including:
- Weak bones and risk of osteoporosis
- muscle cramps
- fatigue and low energy
- broken bones
- depression
Where is most calcium found?
According to the FDA, most calcium is found in plain curd. 8 ounces of curd (about 226 grams) contains 415 mg of calcium, which can fulfill the daily requirement up to 32 percent.
More calcium is found in these things also
Apart from yogurt, one cup of fortified orange juice has 349 mg of calcium, 8 ounces of fruit yogurt has 344 mg of calcium, 1.5 ounce of mozzarella has 333 mg of calcium and 3 ounces of sardine canned oil has 325 mg of calcium.
Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always consult your doctor for more information.