Calcium is an important mineral. Whenever we think of calcium, we think of bones and strength. That’s right, calcium helps in a strong bone and I’ll tell you how. But, it also plays other roles.

That’s what this article is about. To highlight the importance of calcium and how calcium rich food can help us in living a healthy life.

Today, we will understand more about this secret agent who never got enough recognition for its services.

Why do we need calcium

When we think of calcium, we associate it with bones. And, we are not wrong there, because 99% of the body’s calcium is present in bones and teeth.

Calcium provides structure to the bone, it provides strength. Like a lego, our bone is made of calcium. Throughout our lives, there’s continuous restructuring of these bones. New calcium keeps coming in, old calcium keeps going out.

Old bones are broken, and new ones are formed. Imagine you are 20 year old, but have bones like that of 3 year old. That sounds scary, right? But, calcium won’t let that happen. As we growing, we may need new bones and this remodeling keeps happening.

All you need is a good supply of calcium and you can have that from calcium rich food itself.

Why do we need calcium rich food

You might have noticed that I’ve mentioned 99% calcium in the bones. I haven’t forgotten or ignored 1% of the remaining calcium. So that wasn’t a typo or an error.

Remaining 1% of calcium is in fact is used in various important functions. This remaining 1% of calcium is stored in muscle, blood, cells, tissues, etc. That’s because that’s where it is used. I’ll tell you how.

-> Calcium regulates muscle contraction : It is important for a healthy muscle profile. Heart is also made of muscle. It contains at least 3 billion muscle cells that squeeze during a single heartbeat. So, calcium is in fact responsible for a healthy heartbeat. With each heartbeat, calcium plays its role.

-> Calcium helps in blood clotting- For proper blood clotting reaction, calcium is required. Without enough calcium in blood, blood wound may not clot properly.

Vitamin K and Calcium are like Mario and Luigi. They work together. They help the wound to heal.

FGW

-> Calcium ensures nerve signaling. Calcium is like a switch that allows electrical signal down the nerve fiber.

Now, the question arises: why do we even need calcium rich food? The answer is simple: for all these activities; the body needs calcium continuously. I’ll tell you more about it in the next section.

How much calcium do I even need?

Hey, I totally forgot how much calcium do you even need. It’s like I’ve told you the job of calcium and didn’t even mentioned how much we even need. My bad.

So babies may require around 260 mg calcium. Children requires 700-1000 mg until the age of 8. After that they may need 1300 mg until the age of 18, after that they are ready to vote and get a driving license and stuff.

For women, 19-50 they may require 1000 mg and after 50 they need 1200 mg. Men also need up to 1000 mg until the age of 70, and 1200 mg after that.

Do not get overwhelmed with these numbers, you don’t need to remember them. You can get enough calcium from the food and don’t necessarily need calcium supplements, so you don’t need to go hungry hippo with that.

Milk and milk products seem to be great source of calcium needs. And, that’s what we were always told that, Milk gives you strength, it has calcium in it. But, there are so many other options. Like:

Always consult your doctor if you need anything extra or not.

How calcium is regulated in the body

I’m sure, like curious George, you might be having curiosity that how calcium is regulated in the body? And how it goes to our bones?

Now you already know that 99% calcium is stored in bones and the rest 1% in blood, muscles, tissues. When the body feels that there is a need for more calcium in blood, it takes a loan from bones.

A hormone named parathyroid hormone( PTH) is activated to get a loan from the bones. PTH will also tell Vitamin D to absorb better calcium through intestine and tell kidney to stop flushing away precious calcium.

When the body gets its required calcium, another hormone called calcitonin works the opposite and pays back the loan and tell kidney to start flushing the extra calcium.

That’s how our body takes calcium from the food and the bones. If we don’t get enough Ca from the food, then the body will “borrow” it from the bones.

What happens if we take too much calcium?

There are some over smart beings who believes that too much calcium means stronger bones and better health, but it’s not like that.

Too much calcium is called hypercalcemia and it can cause a number of issues. Like:

• Digestive issues
• Kidney issues as kidney have too much calcium, it may not flush out all. It could cause frequent urination or thirst, poor kidney function and even kidney stones
• Bone issues- Can make bones fragile and may cause pain
• Brain issues- Too much Ca can cause confusion, fatigue and even Parkinson’s according to a research by university of Cambridge
• Heart issues- Too much calcium is not good for the heart either, it can cause abnormal heart rhythms. Can even lead to death

->> Check out additional article to understand how to keep bones healthy

->> This article will tell how to keep dental health perfect

Takeaway

Calcium is needed for various important functions. Body stores 99% calcium in the bones and rest 1% in blood, tissue, muscles. Eat food rich in calcium and as for supplement ask a doctor if you really need them.

I am not against the calcium supplements but consume them as recommended.

A good balance can keep you healthy.

Keep smiling