What is calcium?
Calcium is the most plentiful mineral found in the human body. We need to consume a certain amount of calcium to build and maintain strong bones and healthy communication between the brain and other parts of the body. Calcium is one of the body’s electrolytes, which are minerals that carry an electric charge when dissolved in body fluids such as blood, but most of the body’s calcium is uncharged. Almost 99% of calcium of our body is stored in our bones but calcium is also present in our whole body cells and blood. The body moves calcium out of bones into the blood as needed to maintain a steady level of calcium in the blood. If people do not consume enough calcium, too much calcium is mobilized from the bones, weakening them and then it can be converting into osteoporosis.
What is the role of calcium in the body: Bone calcium is used as a storage area to release calcium into the bloodstream when it is needed. Eating calcium-rich foods makes it possible for our bodies to achieve optimal nerve transmission, blood clotting, hormone secretion, and muscle contraction.
Calcium needs vary throughout life:
The recommended dietary intake of calcium is different for people of different ages and life stages, including:
Babies 0–6 months approx. 210 mg (if breastfed)/approx. 350 mg (if formula fed)
Babies 7–12 months 270 mg
Children 1–3 years 500 mg
Children 4–8 years 700 mg
Children 9–11 years 1,000 mg
Adolescents 12–18 years 1,300 mg
Women 19–50(including pregnant and breastfeeding women) 1,000 mg
Women 51–70 1,300 mg
Men 19–70 1,000 mg
Adults over 70 1,300 mg
What if you just can’t get enough calcium in your diet?
It’s best to try to meet your calcium needs by having calcium-rich foods and drinks, but if you don’t like dairy foods, calcium-fortified juice or soymilk; you may need a calcium supplement. Calcium carbonate and calcium citrate are good choices.
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Reported by Dr. Himani