Calcium: Most Abundant Essential Mineral In Our Body
Calcium is the most abundant of all the minerals found in our body. Most of it is found in the teeth and bones while only about 1% is found in the soft tissues and watery parts. A normal adult male has about 3 pounds (1.35 kg) of calcium in the body while a normal female will have about 2 pounds (900gm).
Calcium is needed throughout life.So there should be a constant supply of this essential mineral. The requirement is greater during growing period, pregnancy and lactation.Vitamin D has a very important part to play in the absorption of calcium. The absorption from dietary sources falls in the post menopausal women.
So it is very important to not only have food rich in calcium, but also have a balanced diet that includes – protein, magnesium, phosphorus and adequate amount of vitamin D. Consumption of alcohol, coffee and sugar and medications like diuretics, tetracycline and antacids containing aluminum can reduce absorption of calcium.
Calcium is needed for formation and maintenance of teeth and bones. This is the reason why deficiency of calcium can cause osteoporosis.
Calcium is an essential ingredient of many hormones and enzymes that are responsible for regulation of digestion, fat metabolism etc.; it also plays an important part in regulation of blood pressure.
It is also responsible for releasing neurotransmitters and nerve transmission. This mineral plays important part in blood clotting; wound healing and maintenance of connective tissues in the body, muscle contraction and prevention of periodontal diseases.
Calcium deficiency can lead to depletion of calcium in the bones which can lead to deformity. The first areas to get affected are the backbone and the jawbone. It can also lead to intense nerve sensitivity, cramps in the leg and muscle cramps. Deficiency of calcium combined with high sodium intake can cause hypertension.
Excess of calcium can lead to deposition in the heart and kidney, reduce the absorption of other essential minerals like zinc and iron and high levels in blood can cause lung and heart failure.
The best dietary sources of calcium are milk and milk products like low-fat cheese, cottage cheese and yogurt. Dark green leafy vegetables like spinach and kale, cabbage, mustard, broccoli, seaweed, fish with bones, oysters and cooked dried beans are also good sources.
