- January 22, 2025
Calcium is a beryllium chemical element with atomic number 20 and chemical symbol Ca. Calcium is the most important mineral for the health of our bones. It makes them strong and healthy. Long-term low intake of calcium has a negative impact on the skeletal system, significantly increases the risk of osteoporosis and bone fractures. Moreover, calcium is responsible for blood clotting and proper muscle function. 99% of calcium is found in bones and teeth, and the remaining 1% in the rest of the human body: blood, cells and extracellular fluid. The demand for the calcium we need depends mainly on factors such as age and gender. Keeping a diet rich in this important macronutrient is fundamental to maintaining a healthy skeleton.
How much calcium does our body need daily? Its recommended intake varies according to gender and age. It is assumed that children and youth in the period of intensive growth should take 800-1200 mg of calcium per day, adults 1000 mg, pregnant or breastfeeding women 1200-1500 mg, postmenopausal women 1500 mg, and elderly people over 65 years of age 1500 mg. Unfortunately, a statistical Pole consumes only about 400 mg of calcium every day. A decrease or excessive increase of calcium concentration may result in hypocalcemia or hypercalcemia.
Calcium deficiency results when the body draws calcium deficiency from the stores stored in the bones. As a result, bones become weaker, more brittle, there is a risk of osteoporosis, slower healing and wounds deteriorate muscle function. In addition, calcium deficiency may have a negative impact on the psyche.
Mild excess calcium in the body may be asymptomatic. However, if hypercalcemia is moderate or severe, it usually indicates the presence of a disease (for example, bone cancer) in the body. Excessive calcium is accompanied by various ailments related to the urinary, cardiac, nervous and digestive systems. In addition, significant muscle weakness and even dehydration can occur.
The main source of the best absorbed calcium is milk and its products such as powdered and condensed milk, kefir, yogurt, buttermilk, cottage cheese, white and yellow cheeses. Some people do not eat dairy and are on a diet that excludes dairy products from their diet. These are people who simply do not like dairy products, struggle with protein diathesis (food allergy) or are intolerant to lactose and milk proteins. In such cases, they should provide their bodies with this element by eating products that are non-protein sources of calcium. However, this should not be a problem as there are many non-dairy sources of calcium. Among other things, it can be found in canned fish, which are eaten along with their skeleton. A valuable fish source of calcium is sprats in oil or tomato sauce. Non-protein plant sources of calcium are mainly sesame, tahini paste, chia seeds, poppy seeds, dried figs, almonds, almond butter and milk, flaxseed, Brazil nuts, hazelnuts and pistachios, garlic, green vegetables (broccoli, Brussels sprouts, parsley, kale), legumes (soybeans, beans, green beans), sorrel, white cabbage, carrots, sunflower seeds, buckwheat and barley groats, whole grain bread. It is also recommended to eat eggs. These products are sources of calcium in a dairy-free diet.
It should be remembered that some vegetables such as beetroot, rhubarb, sorrel, radishes, botany and spinach also contain oxalates responsible for interfering with the absorption of calcium, so their consumption will not cover the daily recommended dose of this macronutrient.
You should also know that in the absorption and proper metabolism of calcium is essential vitamin D. Its natural source is mainly sunlight, to the exposure of which, unfortunately, we are not always exposed. We can provide it to our body in smaller quantities thanks to eating fish (eel, herring, cod, salmon, tuna, sardine). Its supplementation is also very important. Thanks to maintaining vitamin D at an appropriate level, proper calcium absorption will be possible.
It is important to provide our children with an adequate amount of calcium. This mineral is essential for the proper growth of bones and teeth. It is good to reach for diversified sources of calcium for children. In the early stages of life, milk from a breastfeeding mother or modified milk are the only sources of calcium. If bigger children do not have protein diathesis or intolerance to lactose and milk proteins, include milk and milk products in their diet. Remember to supplement vitamin D and keep magnesium at the right level. Opt for canned fish, legumes, seeds and nuts and some vegetables and fruits. A child's diet should be well balanced, because its proper development largely depends on it.
