Calcium distribution in the human body
The most abundant mineral in the body is calcium, and greater than 99% of it is stored in bone tissue. Although only 1% of the calcium in the human body is found in the blood and soft tissues, it is bones where that perform the most critical functions.
Why the dietary intake of calcium is important?
Blood calcium levels are highly controlled so that if blood calcium levels drop, the body will rapidly respond by stimulating bone resorption, thereby releasing stored calcium into the blood. Thus, bone tissue sacrifices its stored calcium to maintain blood calcium levels. This is why bone health is dependent on the intake of dietary calcium and also why blood levels of calcium do not always correspond to dietary intake.
If we do not have enough calcium in our diets to keep our bodies functioning, calcium is removed from where it is stored in our bones. Over time, this causes our bones to grow weaker and may lead to osteoporosis — a disorder in which bones become very fragile.
What should you do to keep body calcium at the optimum level?
Increase dietary intake of foods with higher calcium bioavailability.
Take calcium supplements if necessary.
Adding the optimum amount of vitamin D to the diet.
Maintain regular exercises.
Having proper treatments for hormonal imbalances. (vitamin D, Calcitonin, Parathyroid hormone, Cortisol)
Daily calcium intake
1000 mg/day for youngers and adults.
1200 mg/day for women over 50 years and everyone over 70 years.
1300 mg/day for children aged 4 – 18.
Foods with high calcium bioavailability
Dairy products – milk, cheddar cheese, yogurt.
Cooked green vegetables – kale, broccoli, spinach, bok choy.
Nuts & seeds – almond, walnuts, brazil nuts.
Beans - white beans, red kidney beans.
Fortified foods – orange juice, tofu.
Importance of calcium to our body
1. Bone and tooth formation.
The most well-known calcium function is to build and strengthen bones and teeth. when bone tissue first forms it is unhardened & protein-rich. In the process of bone mineralization, calcium phosphates (salts) are deposited on the protein matrix. The calcium salts gradually crystallize into hydroxyapatite, which typically makes up about 65% of bone tissue. When your diet is calcium deficient, the mineral content of bone decreases causing it to become brittle and weak. Thus, increased calcium intake helps to increase the mineralized content of bone tissue. Greater mineralized bone tissue corresponds to a greater BMD, and greater bone strength.
In tooth enamel, hydroxyapatite crystals are densely packed, making it the most mineralized tissue (more than 95%) in the human body. Tooth enamel’s densely packed crystal architecture provides it with its incredible strength and durability that back molars can withstand bite forces exceeding four hundred pounds of pressure.
2. Nerve impulse transmission.
Calcium facilitates electrical impulse transmission from one nerve cell to another. it allows the flow of ions in and out of nerve cells. If calcium is lacking, the nerve-cell function will fail.
3. For Muscle contraction.
The flow of calcium ions along the muscle cell’s surface and the influx of calcium into the muscle cell are critical for muscle contraction. If calcium levels fall below a crucial range, the muscles can’t relax after contracting. The muscles become stiff, and involuntary twitching may ensue in a condition known as tetany.
4. For the Clotting mechanism.
When a blood vessel is injured and bleeding starts, it must be stopped or death may result. Clotting factors and platelets are continuously circulating in the blood in case of such an emergency Some of the clotting factors require calcium for activation. If clotting factors weren’t activated blood clots would not for.
5. Related to Cancer prevention.
Studies have examined calcium supplements or diets high in calcium might lower the risks of developing cancer of the colon or rectum & may increase the risk of prostate cancer.
6. For Cardiovascular health.
Some studies show that getting enough calcium might decrease the risk of cardiovascular disease and stroke.
7. Blood pressure maintenance.
Some studies have found that getting recommended intakes of calcium can reduce the risk of developing high blood pressure (hypertension).
8. To prevent Preeclampsia.
Preeclampsia is a serious medical condition in which a pregnant woman develops high blood pressure and kidney problems that cause proteins to spill into the urine. It is a leading cause of sickness and death in pregnant women and their newborn babies. For women who get less than about 900 mg of calcium a day, taking calcium supplements during pregnancy (1,000 mg a day or more) reduces the risk of preeclampsia.
9. Related to Kidney stones.
Most kidney stones are rich in calcium oxalate. But calcium from foods does not appear to cause kidney stones. For most people, other factors (such as not drinking enough fluids) probably have a larger effect on the risk of kidney stones than calcium intake. Some studies have found that higher intakes of calcium from dietary supplements are linked to a greater risk of kidney stones, especially among older adults.
Symptoms of calcium deficiency
Numbness and tingling in fingers.
Muscle cramps.
Convulsions.
Lethargy.
Poor appetite
Abnormal heart rhythms.
Long-term deficiency causes osteopenia & osteoporosis.
Jayani Randima
References
https://orthoinfo.aaos.org/en/staying-healthy/calcium-nutrition-and-bone-health/
https://med.libretexts.org/Courses/Sierra_College/Sierra%3A_NUTF10_(Teh)/11%3A_Nutrients_Important_for_Bone_Health/11.04%3A_Micronutrients_Essential_for_Bone_Health-_Calcium_and_Vitamin_D
https://www.healthline.com/nutrition/15-calcium-rich-foods#:~:text=The%20recommended%20daily%20intake%20(RDI,through%20their%20diet%20(%201%20)
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