Calcium: Benefits, Deficiency, Side Effect

Overview

Calcium is the most abundant element in the human body. Most of the parts of our body contain bone and teeth, that is made of calcium. Which provides our body muscles to structure. Healthy men need calcium rich food to maintain their health.

A healthy person needs 10 grams of calcium per day. Calcium helps you to improve your muscle strength. Most of the dairy and non-dairy food that have rich high calcium.

Calcium is the most common element for the formation of bone in our bodies. Human bones are made up of elemental calcium. That helps to improve the muscle strength of the tissue.

A large amount of calcium store in our body in the form of Bone. Which is important for our body. We cannot imagine our body without bone how it looks like. 99% of calcium and phosphorus store inside the bone.

Amazing Benefits of Calcium

Somehow knowing or unknowingly calcium helps our body And give benefit in many ways. Not only stronger bone but also Improve our immune system.

calcium rich food helps to increase bone density, that Reduces the risk of fractures .it improve the bone strength and make the bone stronger. Calcium mineralized teeth and bones that not to be damaged. As well as Provide production to the bone for longer life.

Calcium Ion helps the nerve cell for better nerve function in the brain. Due to calcium, brain signals will pass more efficiently than usual. Calcium regulates, maintain normal blood pressure. It helps the blood not to be clot inside the vessel.

Blood clotting, heart diseases and blood pressure like problems were regulated due to calcium. Approximately 1% of the calcium store inside the blood. this one percent of calcium used by blood cell and muscle cells.

 Calcium helps our blood pressure expansion and contraction also help in the nerve impulse transfer. According to the studies report protein have increased the urinary excretion of calcium. Protein helps in calcium absorption.

8 Unknown Benefits of calcium:-

  1. Reduce Fractures
  2. Reduce the Risk of Heart Disease
  3. Reduce Blood clotting
  4. Mineralization of Bone's and Teeth
  5. Better Nerve Function
  6. Increase Muscle contraction
  7. Help to Regulate Blood Pressure
  8. improve Immune System Health

Healthy calcium source:-

Milk is a high calcium rich food source. In the last decades, Milk consumption has increased 2.5 times more than the soft drink consumption. More be the calcium-rich food source conception, more will be the calcium source available.

In the Canadian, Community Health survey and half of the population of us prefer Dairy products as a primary calcium source. water is a natural source of calcium. In our daily Life, Water contributes some amount of calcium to our body.

Healthy men need calcium-rich food to maintain their health. A healthy bone need best calcium source to To provide strength.

The below table shows, 1 cup of milk contains a high natural calcium source of high nutritional value. 1% of 100ml hundred milk Content potassium, magnesium, calcium, protein, phosphorus with a small amount of energy.

NutrientsAmount
Calcium295 mg
Phosphorus230 mg
Protein9 g
Potassium360 mg
Magnesium25 mg
Riboflavin0.5 mg
Vitamin D124 IU
Energy100 kcal
Nutrient contain in 1% of 100 ml milk

Dairy product and non-dairy product content Calcium.most of the dairy and non-dairy food that have rich high calcium.

10 High Calcium Rich Foods List:-

  1. Seeds
  2. Milk
  3. Cheese
  4. Curd
  5. Butter
  6. Yoghurt
  7. Eggs
  8. Green Leafs
  9. Small Fish
  10. Legumes

How Much Calcium Need

There will be no function inside the body. which calcium does not take apart.

According to RDA Daily Calcium Intake:-

Age GroupRequire Amount
(man/woman)
0-6 months200 mg/day
7-12 months260 mg/day
1-3700 mg/day
4-81000 mg/day
9-181300 mg/day
19-501000 mg/day
50-701000/1200 mg/day
71+1200 mg/day

According to RDA suggested the minimum calcium requirement for a pregnant woman or a breastfeeding woman.

Age GroupRequire Amount
14-181300 mg/day
19-501000 mg/day

Deathly Calcium Deficiency

Now the day’s calcium deficiency is the most common deficiency in everywhere.  Seven (7) out of ten (10) people suffering from calcium deficiency. This is due to there lifestyle because calcium needs Vitamin D which naturally get by sunlight. Vitamin D helps in calcium metabolism.

If a man should not take a minimum amount of calcium. that the chance of osteoporosis disease may increases. The people should have to take a minimum amount of calcium for better bone.

Calcium deficiency Cause issue

  1. Reduce Bone Mass
  2. Osteoporosis (bone become Weak)
  3. Damaged Teeth

Best Calcium Supplement

Only green vegetables are unable to fulfil your body calcium requirement, so you must take a dairy supplement along with it.

Those people their calcium requirement totally depends on green vegetables. Only he/she should take a rich source of calcium supplement.

Our body was able to absorb 500 Milligram of calcium in one time. More than 500 Milligram tablet not to take. For a better result, Best calcium supplement intake method is 500 mg in a day and 500 mg in the night.

People those suffering from lactose intolerance should take a calcium supplement to fulfil their requirement.

Types of Supplement

There is two types of calcium supplement are wildly available. one is calcium carbonate which a cheap source and the second one is calcium citrate which is a bit more expensive, easy to absorb.

  • Calcium citrate
  • Calcium carbonate

Side Effect

90% of people have also deficient of calcium and vitamin D.

A higher amount of calcium supplement consumption for a long period. that can lead to being an adverse side effect making stone inside the body.

  1. Kidney stone
  2. Kidney failure
  3. High Risk of Heart
  4. Vomiting
  5. osteoporosis
  6. PMC
  7. Constipation

Recommendation

  • curd for lactose intolerance person.
  • Not more than 500 mg in one time
  • Take proper recommended calcium amount.
  • Take a sunlight bath for better calcium absorption.
  • Cook food in low fame to avoid vitamin loss.
  • Take calcium supplement after the meal and dinner.
  • Take supplement twice in a day.

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