Calcium is the most abundant mineral present in the body. It is 1 to 2 percent of the total body weight. Calcium is found in abundance in bones and teeth. You will be surprised to know that 90 percent of the total calcium of the body is in bones and teeth. The remaining 10 percent calcium is present in the blood, body fluids, nerves and muscle cells and other cells and tissues, which helps them all to perform their functions. Here we will top calcium benefits and many more.
Calcium is an essential mineral for the survival of the human body. It is also known as a micronutrient. It is very important to have calcium in the diet because if a person does not consume a sufficient amount of calcium then his body is not able to function properly.
Even after taking a sufficient amount of hemoglobin and the proper amount of water in our body, we always have a muscle cramp. The reason is also the lack of calcium. Calcium deficiency may increase the risk of osteoporosis and fracture.
In women, intense pain during menstruation is caused by calcium deficiency. Due to a lack of calcium, our body’s ability to cope with pathogen attack decreases. Depression, insomnia, changes in personality and dementia are also caused by calcium deficiency.
Top Surprising Health Benefits of Calcium
Calcium is very important for our body. Calcium helps in strengthening our bones and teeth. It is also necessary to keep our nails strong. Along with aging, calcium is required for mineralization of bones.
Let’s come to know what are the health benefits of calcium? Calcium performs many functions in the body. The benefits of calcium are explained in detail below.
1. Strengthen bones
About 99 percent of the calcium in the body is found in bones and teeth. The rest of calcium is in our blood, muscles and other tissues. It is necessary for the growth and strengthening of bones. Calcium acts to strengthen bones until a person is 20-25 years of age. After this age, the density of bones starts decreasing, but even after that calcium helps in maintaining bones.
Decreasing bone density as it ages is a natural process, but with the help of calcium, this process is slowed down and bone strength remains for a long time.
Those who do not consume sufficient amounts of calcium before the age of 20-25 years, they may have bone diseases or osteoporosis in old age. Osteoporosis is much more likely to occur, this is because calcium deficiency does not protect bones in old age.
2. May Reduce muscle contraction
Calcium regulates the contraction of the muscles of the body as well as the heartbeat. When the nerve stimulates the muscle, calcium is secreted and it helps to reduce muscle protein contraction. The muscle relaxes after the calcium is pumped out of the muscle.
3. Stop blood flowing assistant
Calcium plays an important role in preventing bleeding in general injury. The process of freezing of blood is quite complex, involving many chemicals. This process takes several steps. Calcium is an important part of these steps.
4. May reduce weight
It keeps the weight of our body under control and in many circumstances, it also proves useful in reducing fat. We should keep our diet full of calcium so that our body remains strong. In such a situation, our body gets the energy it needs for proper low hinge, it gets it from food and the fat of our body is also burnt.
5. Reduces the risk of colon cancer
Although calcium is not directly related to preventing cancer, if experts agree, then they say that people who take a diet that is rich in calcium are less likely to get colon cancer.
6. Regulates blood pressure
According to research, the vegetarian diet, which contains calcium, magnesium, potassium, and fiber, keeps our blood pressure under control.
7. Kidney stone
Some people believe that calcium causes kidney stones, but this is a myth. Research has proved that calcium intake prevents highly painful kidney stones that damage the body’s lining.
8. Chronic disease
Calcium plays a very important role in fighting against chronic diseases. Consuming calcium can reduce the risk of chronic diseases.
Side Effects of Calcium
Taking normal doses of calcium can cause you problems of bloating, gas, and constipation. In addition, consuming too much calcium can cause kidney stones for you.
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If you are already taking any disease medicine, then ask your doctor before taking calcium. Calcium reacts in a particular way to medications taken in heart disease, diabetes, epilepsy, and other conditions.
Taking excessive amounts of vitamin D also suggests dangerously high levels of calcium. By consuming high amounts of calcium, the body can also cause problems in the absorption of other minerals such as iron and zinc. Calcium should usually be taken about one to two hours before other medications. By taking medicine and calcium at the same time, it does not allow the elements of the medicine to be absorbed into the body.
Excessive calcium levels in the blood can cause nausea, dry mouth, abdominal pain, irregular heartbeat, confusion and furthermore death.
People who have kidney disease, heart diseases, sarcoidosis or bone tumors should not take calcium medication in any form without doctor’s advice.
Research has shown that people who take calcium through other alternatives along with a calcium-rich diet increase their chances of having a heart attack and stroke. However various views are given by experts on the actual and accuracy of these findings.
Note : Calcium is in many ways a contributing factor to the formation of enzymes. If there is no calcium, then the enzymes required by the body are not able to do their work smoothly.
How much calcium do you need daily?
The amount of calcium is being explained by the experts through the following chart.
| Ages | Calcium content |
| 0-6 months | 200 mg / day |
| 7-12 months | 260 mg / day |
| 1-3 years | 700 mg / day |
| 4-8 years | 1,000 mg / day |
| 9-18 years | 1,300 mg / day |
| 19-50 years | 1,000 mg / day |
| 51- 70 years | 1,200 mg / day |
Here we will discuss a few tips for taking calcium
- Avoid calcium supplements as this may adversely affect your health.
- Consult your doctor before taking any supplement.
- Calcium deficiency can cause cramps, joint pain, increased heartbeat, increased cholesterol levels, insomnia, poor growth, excessive irritability, brittle nails, eczema, swelling or tingling.
- Pregnant women should include a good amount of calcium in their diet.
- Calcium must be obtained from natural sources.
Conclusion
We can overcome the deficiency of calcium through our food and drink. Good natural sources of calcium are milk, cheese, yogurt, leafy vegetables, tomatoes, carrots, Arabic, radish and cabbage, peas, Florian, pumpkin, ridge gourd, garlic, pineapple, papaya, lychee, berries, guava, pomegranate, etc.
I sincerely hope that I have given you complete information about the benefits of calcium and I hope you have understood well.
If you have any doubt or need any help related to this article so please do email at [email protected].
