Calcium is a nutrient that all living organisms need

It is well known for its health benefits, especially when it comes to bone health. Calcium occurs naturally in many foods, and food manufacturers add it to certain products. Supplements are also available. Dietary sources of calcium include dairy products, green leafy vegetables, nuts, seeds, and fortified products.

• Calcium is the mineral responsible for building and maintaining strong, healthy bones. In fact, calcium starts the process of bone building in the womb and continues through life. As children grow, calcium contributes to the development of their bones. After a person stops growing, calcium continues to help maintain the bones and slow down bone density loss, which is a natural part of the aging process.
• People who do not consume enough calcium are at higher risk of developing osteoporosis later in life. Osteoporosis occurs when bones become weak and brittle. Vitamin D is also necessary, as it helps the body absorb calcium.
• You might wonder if all the emphasis on the benefits of calcium to dental health is exaggerated, but in fact, medical studies offer abundant proof to back up these claims. One of the chief ways it helps is by strengthening of the jawbones that keep the teeth in position. If children get enough calcium and phosphorous, this can ensure teeth are strong and less exposed to damage from bacteria and tartar. Just the thought of fewer dental bills should be enough motivation to ensure you're getting sufficient amounts. The calcium in teeth can break down if you don't consume enough of it. Signs of a calcium deficiency in the mouth include the sudden onset of more cavities than usual and teeth that chip or break easily. Unfortunately, the breakdown takes awhile so by the time these symptoms show up the body can have quite a severe deficiency.
• Females who have already experienced menopause can lose bone density at a higher rate than males or younger people. They have a higher risk of developing osteoporosis, and a doctor may recommend calcium supplements.

• Bones and teeth aren't the only parts of the body calcium benefits. The mineral is also a vital part of good cardiac health. Calcium plays a key role in blood clotting. The process of clotting is complex and has a number of steps. These involve a range of chemicals, including calcium. It is responsible for helping the heart contract. Calcium’s role in muscle function includes maintaining the action of the heart muscle. It relaxes the smooth muscle that surrounds blood vessels. Much like the heart, if calcium is lacking the muscles cannot contract properly. Muscle fibers hold calcium when performing exercise and other activities. The mineral helps improve performance and endurance and helps replenish energy after workouts. Calcium is not only important for exercise but also for muscle health in regular activities.
• Studies have indicated a possible link between high consumption of calcium and lower blood pressure. A calcium deficiency can become a life-threatening problem in people with cardiac issues. Proper supplementation may be required to keep the heart beating in a healthy way.
• The focus on calcium for strong teeth and bones means other key health benefits receive less attention. The clear connection between this mineral and heart health deserves more publicity since heart disease is now one of the leading causes of mortality across the western world. Medical studies clearly show that people with sufficient calcium intake face lower risks of hypertension, high blood pressure, and other serious cardiovascular issues. 

WEIGHT LOSS

• Calcium has long been a great ally when it comes to maintaining a healthy weight. If your diet is lacking in calcium, it can go into starvation mode, during which it begins storing fat at a high rate to make up for the deficiency. This weight is harder to lose and contributes to a slower metabolism.
• If milk is not an option for you, there are several fruits and vegetables that can increase your daily intake. 
• Although many people are trying to shed that extra weight, few realize that it would be useful to check the calcium in their diet. If your meal plan lacks this mieral, the body produces more of the parathyroid hormone. This increases the amount of fat the body makes and stores. Therefore, people with weight loss goals may see more success if they monitor calcium content as well as calorie content in their diet.

 HELPS TO PREVENT KIDNEY STONES

• Kidney stones are a type of calcium crystal that form from a different kind of calcium. Compounds in the kind of calcium we're talking about bind to these crystals and reduce their size.
• People who drink milk regularly or take calcium supplements are a much lower risk of developing kidney stones. Anyone who has suffered from this painful complaint, or saw the distress of a close relative or friend, will be keen to lower their risk of kidney stones.
• Since calcium is a common component of kidney stones, how can it also prevent them? Although kidney stones do contain calcium, it is a different kind than that found in food. The mineral in kidney stones comes from sources like tap water, while the calcium you get from food helps the body expel kidney stones.

• Pregnant women need to keep an eye on their calcium and vitamin D levels for a good reason. The two superpowers work together to help the fetus grow healthy bones. It is important that pregnant women get plenty of the mineral because the baby will be taking most of it and as a result, the mother can become deficient.  A doctor may recommend calcium supplements if daily doses aren't met. 
• The importance of calcium for children goes beyond dental health. These are the years when the bone structure foundation is laid. Fulfilling daily recommended amounts of calcium helps ensure children develop solid bone mass. This serves them well in later years by significantly reducing bone-related issues. As the child grows, their requirements increase. For example, kids under three years old need about 500 mg per day, and this amount almost triples in the teenage years.

GET MORE OUT OF YOUR FOOD

• Our bodies need a minimum calcium intake to help nutrients reach the cells that need them. It is possible to absorb sufficient nutrients in your meals but remain deprived of nutrients. This happens when the body's transportation channels do not function properly. Calcium operates like a key to ferry nutrients to the appropriate cells. A lack can effectively nullify the benefits of a nutrient-rich diet plan.

KEEP YOUR BLOOD PRESSURE IN CHECK

• News about the dangers of high blood pressure has reached a broad audience. People prone to developing this health problem may turn to prescribed medications, but many also strive to lower risks through changes in diet and lifestyle. Ensuring sufficient calcium on a regular basis is one important measure you can take to keep your blood pressure within safe boundaries and avoid hypertension.

CALCIUM DEFICIENCY

• The following conditions or lifestyle habits may result in low calcium levels, also known as hypocalcemia: What is hypocalcemia? Hypocalcemia is a treatable condition that happens when the levels of calcium in your blood are too low. Many different health conditions can cause hypocalcemia, and it's often caused by low calcium, abnormal levels of parathyroid hormone (PTH) or vitamin D in your body.
• • bulimia, anorexia, and some other eating disorders.
  • mercury exposure
  • overconsumption of magnesium
  • long-term use of laxatives
  • prolonged use of some medicines, such as chemotherapy or corticosteroids
  • chelation therapy used for metal exposure
  • lack of parathyroid hormone
  • people who eat a lot of protein or sodium may excrete calcium.
  • some cancers
  • high consumption of caffeine, soda, or alcohol
  • some conditions, such as celiac disease, inflammatory bowel disease, Crohn’s disease, and some other digestive diseases
  • some surgical procedures, including removing the stomach
  • kidney failure
  • pancreatitis
  • vitamin D deficiency
  • phosphate deficiency

  The body eliminates some calcium in sweat, urine, and feces. Foods and activities that encourage these functions may reduce the levels of calcium in the body.

GOOD DIETARY SOURCES OF CALCIUM



People can obtain calcium from a range of foods and drinks.

Such as...

• yogurt
• milk
• fortified dairy alternatives, such as soy milk
• sardines and salmon
• cheese
• tofu
• green leafy vegetables, such as broccoli, turnip leaves, watercress, and kale
• many fortified breakfast cereals
• fortified fruit juices
• nuts and seeds, especially almonds, sesame, and chia
• legumes and grains
• cornmeal and corn tortillas

Some dark green vegetables, such as spinach, contain calcium. However, they also contain high levels of oxalic acid. Oxalic acid reduces the body’s ability to absorb calcium, according to some studies.

WHAT TO TAKE AWAY