Calcium
Calcium is a major mineral element. It constitutes around 1.5-2% of the total body weight. An average adult body contains about 1200g of calcium of which over 98% is found in the bones. There is equilibrium between calcium in the blood and that in the skeleton. This equilibrium is maintained by the interaction of vitamin D, parathyroid hormone and probably calcitonin.
Functions:
- Formation of bones and teeth
- Coagulation of blood
- Contraction of muscles
- Cardiac action
- Reduces muscle cramps and menstrual cramps.
- Prevents tooth decay
- Relay of electrical and chemical messages in the body tissues
- Maintaining the cell membranes
- Metabolism of enzymes and hormones
Dietary Requirements:
- Male: 400-500mg/day
- Females: 400-500mg/day
- Pregnancy: + 400
- Lactation: + 400
Sources:
Plant Sources: Green Leafy Vegetables, Cereals and Millets, Ragi, Horse Gram, Soyabean, Turnip, Poppy Seeds, Coconut, Sago, Custard Apple
Animal Sources: Milk And Milk Products (Cheese, Curd, Skimmed Milk and Butter Milk), Eggs, Fish, Crabs
Deficiency Symptoms:
- Osteoporosis
- Convulsions
- Peri-oral and peripheral paraesthesia
- Bronchospasm
- Laryngospasm
- Abnormal heartbeats
- Teeth decay
Toxicity:
- Can lead to calcification like hardening of arteries as in atherosclerosis
- Kidney stones
- Other stone formations
Some Facts:
- Absorption of calcium is enhanced by vitamin D and decreased by presence of phytates, oxalates and fatty acids in the diet
- The limiting factor in the complete absorption of calcium from green leafy vegetables (e.g: spinach) is the presence of oxalic acid with which calcium forms an insoluble compound - calcium oxalate and thus doesn't get absorbed.
- The bioavailability of calcium from cereals is poor because of the presence of phytic acid which forms an insoluble compound with calcium - calcium phytate
- Calcium deficiency is known to cause Osteoporosis especially at menopause. Osteoporosis is a condition accompanied by the demineralization of bones resulting in typical symptoms like fragile and weak bones, loss of height, fracture of the bones and curved spines
- Dairy products are excellent sources of calcium. But at the same time, dairy products are a good source of saturated fats and calories. So, skimmed milk and low fat milk products are better substitutes
- Certain foods interfere with the absorption of dietary calcium, and so, intake of these foods should be better avoided along with calcium-rich foods. Some of the calcium inhibitors are alcohol, caffeinated beverages, and excesses of protein, salt or refined sugar and soft drinks
- Some lifestyle modifications like avoidance of smoking, getting adequate vitamin D and opting for weight bearing exercises along with all other essential components of diet will prevent calcium and other nutrient related deficiency
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