calcium is an important mineral for our body . Plays very important role in transmission of nerve impulse helping in movement . It is an important component of food that needs to be consumed .
- Plays an important role in strengthening of bones and teeth
- Important in muscle funtioning
- Nerve transmiision
- Blood clotting
- Cell signaling
The main sources of calcium are dietary products such as milk and milk products like cheese and yougurt
Other sources include leafy green vegetables , fortified plant based milk alternatives , fortified cereals and nuts and seeds
Milk is the main souce of calcium ! Naturally rich in calcium.The exact amount can varry depending on the type of milk and milk products
One cup (240)ml of cows milk provides us 276-352mg of calcium.
The recommended daily intake of calcium varies depending apun age and gender
For adults it ranges ,1000 - 1300mg per day
However individuals needs may varry!
ABSORBTION AND VITAMIN D
Body’s ability to absorb calcium is influenced by vitamin D. Adequate vit D levels are necessary for optimal calcium absorption. Vit D can be obtained from sunlight exposure . Certain food and suplements like fatty. Fish and fortified products
Deficiency includes osteoporosis (weakened bones and fractures)
Tingling of finger and toes.
Suplements of calcium:
When a person cannot meet the requirements of calcium through food he/she has to fulfill this requirement through suplements.
Its important to consult your doctor before having suplements if there is any damage or are they safe or not !