Why Is Calcium So Important?
Calcium is one of the most essential minerals for human growth, development, maintenance and reproduction, and a normal level will sustain healthy teeth and bones, prevent blood clots, improve nerve communication, relax muscles, regulate our heartbeat and release chemicals involved in process regulation. If there is a calcium deficiency, then we may become feeble, break bones, lose teeth and suffer poor heart health. Therefore, it is extremely important that we include at least three servings of calcium rich dairy products in our diets each day.
So where can you find calcium? Most people instinctively think of milk, cheese and yogurt, as dairy products are the most significant source for this essential mineral. The good thing about deriving your calcium intake from milk is that milk also contains phosphorus, magnesium and vitamin D, which help the body absorb and use the mineral more effectively. What you may not realize is that you can also get this essential chemical element from leafy greens, such as broccoli, collards, kale, mustard greens, bok choy and turnip greens. Salmon, sardines, shellfish, almonds, Brazil nuts, fortified soy milk and baked beans are other sources, although you may need to eat a lot to get the kind of levels dairy products contain. A calcium supplement may be taken daily or a few Tums may do the trick. Sometimes, orange juice or bread may have certain calcium levels to help those who are lactose intolerant achieve their daily recommended value.
To meet your daily calcium levels you can try a variety of foods. For instance, use low-fat or fat-free milk in your pancakes, mashed potatoes, pudding and oatmeal. Try a blended fruit smoothie for a healthy breakfast, lunch or snack. Sprinkle some low-fat cheese onto a salad or eat raw fruits and veggies with a delicious yogurt dip. Stir frying your dinners and drinking milk instead of soft drinks will leave you feeling your best. Choosing foods that are fortified with calcium, like certain orange juice brands, cereals, soy milk and tofu can be an easy way to ensure you reach your goals.
Hypocalcemia, which is a calcium deficiency, may result from renal failure, stomach surgery or the use of certain diuretics. As a result, patients who cannot absorb sufficient calcium may experience numbness in their fingers, muscle cramps, convulsions, lethargy, mental confusion or poor appetite, and in the worst cases, abnormal heart rhythms. People with this affliction should be under strict doctor supervision and may need to take a special type of calcium supplement to ensure intake and absorption. Another concern is osteoporosis, or a loss of bone density, which affects more than 10 million Americans, 80% of whom are women, and leads to broken bones, trouble with mobility and pain.
