Calcium is an important mineral that all living things need. This mineral, which is vital for bone health and development, cannot be produced by the body, so it is taken from outside with food and stored in the bone. Therefore, a healthy diet plays a key role in adequate calcium intake. Calcium, which contributes to bone development, especially during the growth periods of children, takes part in protecting bone health when the growth phase is completed.
About 99% of the calcium in the body is stored in the bones and the remaining 1% is found in the blood, muscles and other tissues. Insufficient calcium causes calcium to be withdrawn from the bones, deteriorating the bone structure and turning it into an unhealthy and fragile structure. For this reason, prolonged calcium deficiency can lead to bone and joint diseases.
What are the Foods Containing Calcium?
Calcium is found in different proportions in many types of food. However, some calcium-containing foods are the main sources of calcium and have a high calcium content compared to other foods. Calcium-containing foods that can be counted in this group are as follows:
- Meat,
- Fish,
- Milk,
- Egg,
- Yogurt
- Cheese,
- Green leafy vegetables,
- Broccoli and cabbage,
- Almonds, hazelnuts (oil seeds),
- Legumes
- Soy milk
- Fortified juices and foods.
What is Calcium?
Calcium is an important mineral that plays key roles in many different mechanisms in the body. Some of the important functions of calcium, which can be the answer to the question of what calcium does , are as follows:
- Maintains bone density by forming the natural structure of the bones, ensuring that the bones are strong and robust.
- It contributes to the contraction of muscle proteins.
- It plays an important role in the functioning of the heart muscle and the protection of heart health.
- It plays a role in balancing blood pressure (blood pressure) by relaxing the smooth muscles surrounding the vessels. In this way, it helps prevent high blood pressure (hypertension).
- It has various roles in blood clotting mechanisms.
- There are studies showing that it can help balance cholesterol levels and reduce the risk of colorectal adenoma, a benign tumor.
How much calcium is needed?
Thecalcium requirement is 1000 mg per day for adult women aged 19-50 years and adult men aged 19-70 years. For women aged 51 years and older and men aged 71 years and older, the recommended daily intake is 1200 mg due to the increased need for calcium due to menopause and andropause.
The recommended daily intake for pregnant and breastfeeding women is 1000-1300 mg, with a minimum of 1000 mg. The recommended daily intake for individuals aged 9-18 years is 1300 mg.
What are the Symptoms of Calcium Deficiency?
As a result of calcium deficiency, various problems begin to occur in the mechanisms in which calcium plays a role or in the tissues in which it participates in its structure. The symptoms of this calcium deficiency, also known as hypocalcemia, are as follows:
- Fatigue and weakness in the body,
- Loss of appetite,
- Bad breath,
- Muscle pain and spasms,
- Hand and finger numbness,
- Easy breakage of nails,
- Cognitive problems,
- Seizures
- Heart arrhythmia,
- Bone resorption (osteoporosis),
- Decreased bone mineral density (osteopenia),
- Skin problems such as dry, rough and pale skin may occur.
If you experience the above symptoms, you may have calcium deficiency or a different health problem. For this reason, it is important for the person to go to a specialist to be examined and to have the necessary controls if symptoms occur.
What are the Symptoms of High Calcium?
High calcium is a much less common and rare condition than calcium deficiency. However, due to unconscious use of calcium supplements or various health problems, the calcium level in the body may exceed the normal range. Symptoms of high calcium , called hypercalcemia, can include
- Fatigue and lethargy,
- Depression
- Confusion,
- Bone aches and muscle weakness,
- Nausea or vomiting,
- Excessive thirst or frequent urination,
- Digestive problems such as stomach upset and constipation may be involved.
