Do you know calcium is around 1.5 to 2 percent of our actual body weight? Well, we all are familiar with a milk moustache (childhood reminiscence). Milk is often related to calcium which is important for developing strong bones and healthy teeth. But the benefits of calcium is more than just that and plays a vital role in body’s health in many other ways as well. 99% of the calcium can be found in the bones and teeth; the other one percent plays an important role in other bodily functions like nerve transmission and muscular function. Which is why calcium for health is very necessary.
Recommended Calcium Intake
|Category||Calcium: Reference Nutrient Intake (RNI)|
|0-12 months||525 mg/day|
|1-3 years||350 mg/day|
|4-6 years||450 mg/day|
|7-10 years||550 mg/day|
|11-18 years (females)||800 mg/day|
|11-18 years (males)||1,000 mg/day|
Food itmes such as cheese, beans, broccoli, salmon, yoghurt, brown rice, oranges, cabbage, and peas are good source of calcium.
[Read:Top 25 Calcium Rich Foods]
Let us look at the top 10 benefits of this wonderful gift of nature.
Health Benefits of Calcium
Here are the various calcium health benefits.
1. Bone development
Calcium helps to prevent osteoporosis. Calcium is the most vital nutrient for developing strong bones, especially for children and young adults. Calcium absorption and bone development is at its peak till the age of 20, and decreases gradually thereafter. An adequate amount of calcium and vitamin D helps to increase bone mass in growing children and young adults.
2. Kidney Stones
Some say calcium leads to kidney stone, but it is a myth. Research now proves that calcium intake protects against extremely painful kidney stones that damage the lining of the body.
3. Pre Menstrual Syndrome (PMS)
PMS related researches show that low level of calcium and vitamin D can lead to calcium reacting negatively with estrogens and progesterone that trigger PMS. Doctors recommend daily intake of 1000 milligrams of calcium and 1000 to 2000 units of vitamin D in the case of PMS.
[ Read: Vitamin D Sources & Deficiency ]
4. Blood pressure
Regular consumption of Calcium through natural source or supplements helps to regulate or lower blood pressure. This is also useful in curing hypertension.
Antioxidant-rich diet prevents cancer, but research shows the evidence that proper amount of calcium can help in getting rid of colorectal, ovarian and breast cancers.
6. Cardiovascular disease
Adequate dietary calcium intake can reduce the risk of cardiovascular diseases and hypertension. The heart and blood vessels are interconnected by our nervous system. A deficiency of calcium can lead to heart problems and high blood pressure.
7. Healthy smile
Calcium is an important element for healthy jaw bones and holds the teeth in place. However, calcium requires phosphorus for maximum benefit of bone strengthening. Children’s teeth require proper calcium and phosphorus for forming a hard structure in growth. Calcium gives a healthy jaw bone and protects against any tooth breakdown. Bacteria and tartar don’t easily thrive in good oral health conditions.
[ Read: Phosphorous Rich Foods ]
8. Balance pH Level towards Alkaline
Processed sugars, sodas, and junk food make the body very acidic on the pH scale. They can cause hypertension and kidney stones. Calcium can prevent this problem and make the body less acidic.
9. Chronic disease
Calcium plays a very serious role in fighting against chronic diseases. Increased calcium intake can lead to a lower risk of certain chronic diseases.
10. Weight Loss
Calcium helps in increasing the pace of metabolism. Calcium prevents weight gain since it burns fats and stores lesser quantities of fat.
Some important tips for consumption of calcium:
- Avoid over dosage of calcium since it can adversely affect your health.
- Consult your doctor before taking any supplements.
- Calcium deficiency can cause cramps, joint pains, heart palpitations, increased cholesterol levels, slow pulse rates, insomnia, impaired growth, excessive irritability, brittle nails, eczema, numbness or tingling in the arms and/or legs.
- Pregnant women should include good amount of calcium in their diet.
- Calcium must be obtained from natural sources.
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