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Calcium and its importance for our body for healthy lifestyle

 

Calcium:

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 .  

IMPORTANCE: 

  • Plays an important role in strengthening of bones and teeth
  • Important in muscle funtioning 
  • Nerve transmiision
  • Blood clotting
  • Cell signaling 


SOURCES:

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:

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.

RDA: 

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 

Deficiency includes osteoporosis (weakened bones and fractures)
Muscle cramps
Numbness
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 ! 

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