Calcium is oftentimes disregarded by some individuals mainly because of their busy schedule or lack of financial capacity. In understanding the reason on why calcium is very important, it is essential that you should know the answer to the question, “What can calcium intake do?” Scientists would agree that 90% of calcium is primarily stored in your bones and teeth. The intake of sufficient calcium in your body will help other functions of your body to perform like exocytosis, and muscle contraction. It will also play a crucial part in the nerve conduction, formation of the body’s cell membranes, and the regulation of the enzyme activity.
Bone mineralization is the process wherein the calcium takes its part in the bone formation. Calcium Phosphate is one of the most mineral complexes that a body needs in order for the process to be as effective as it can. Calcium phosphate also helps in strengthening and building the structure and density of the human bone.
Effects Of Calcium Deficiency
A deficiency in your calcium will give your body numerous complications. The first sign when you have calcium deficiency is that your teeth and bones would deteriorate. The reason for this is that the body is trying to pull out calcium from the bones, as well as, the teeth. Health problems like rickets and poor blood clot are also caused by lack of calcium in the body. To women who are already in the stage of menopause, it is very important to consume diets with calcium content because without this content, there will be a higher possibility of developing osteoporosis.
Sources Of Calcium
Apart from taking supplements which are rich in calcium, you can add calcium into your body by simply incorporating certain foods into your healthy diet. Although many individuals think that milk can be a very good source to improve calcium deficiency, huge intake of these products will increase the possibility of developing cancer. It is better to think of other options aside from consuming merely milk in order to give your body the sufficient calcium it needs. Yogurt can be a great source of calcium because it contains at least 40% of calcium compared to milk. You can also add to your diet the following: kelp, broccoli, almonds, okra, quinoa, sardines, and blackstrap molasses.
The top 5 dairy-free foods that is a good source of calcium are white beans, black eyed peas, dried figs, chia seeds, and greens.
If you consume only 8-9 dried figs, you will already supply yourself with about 107 milligrams of calcium. While dried figs can offer 107 mg of calcium, chia seeds can give your body about 179 mg of calcium. For greens, you can consume collards, turnip greens, kale, mustard greens, and boy choy. A 3-5 servings of these greens will already be sufficient to supply your body with the right amount of calcium intake.
It is also important to know whether or not you are already calcium deficient. There are a lot of symptoms to determine whether your body lacks sufficient calcium intake. Some of which are muscle pain, numbness or tingling sensation in either your feet or hands, muscle spasms, and bone fractures. Once you encounter these symptoms constantly, immediately consult a doctor or you can just take calcium supplements or foods which are high in calcium.
Few people would know that there is a possibility of calcium overdose. It is important that you should only limit your calcium intake with only 3,000 mg per day. You will know that you are already consuming too much calcium when you experience fatigue, lethargy, bone pain, constipation, vomiting, nausea, and depression. It is always good not to overdo things, but it is also as important as not to deprive yourself.