Get calcium rich – By Dr Sonali Malhotra

Got muscle contractions, weak bones? Then you could be low on calcium. Our body stands erect due to the bones and calcium is essential for strong and healthy bones including teeth. Not only this, almost every cell in our body needs calcium. As we grow older, the capacity of our body to absorb calcium from diet declines and our body eventually ends up drawing calcium from our bones. This contributes largely to osteopenia or osteoporosis as our body does not produce calcium.

WTN today speaks about why calcium is essential for us, its myths and deficiencies. Check them out.

Why is calcium essential?

In fact, 99 percent of calcium can be found in the bones and teeth and the remaining in blood, muscles and other tissues.

Its function

Calcium is the most plentiful mineral found in the human body. The body has a reservoir of calcium and draws it as and when required. However, it is released from the body in the form of sweat, urine, skin cells and waste. Some of its primary functions apart from ensuring denser bones early in life and healthy in the second half include, sending and receiving nerve signals, relaxing muscles, releasing hormones and other chemicals, enables blood clotting in case of injury etc, and maintaining a rhythmic heartbeat.

Calcium’s co-relation with vitamin D

Calcium is difficult mineral to absorb for the body and to its aid comes vitamin D. Without Vitamin D, our bodies cannot effectively absorb calcium, which is essential to good bone health.

Low levels of the vitamin hamper proper absorption of the mineral from the intestines and its functioning. Also, the capacity of kidneys and bones to circulate calcium levels in the body is obstructed.

Sources of calcium

Our diet is the prime source of calcium. It is easily available in dairy products like milk, cheese, spinach, broccoli, mineral water, canned fishes, soy products etc. some other sources include, seaweeds, nuts and seeds like almonds, hazelnuts, and pistachio, beans, gigs, dandelion leaves, tofu, orange juice, breakfast cereals etc.

Recommended consumption

Experts recommend a daily consumption from 1000 to 1300 mg for adults. However, there are chances that vegetarians might absorb less calcium as they have more of plant products which contain oxalic and phytic acids. Studies claim that only 30 per cent of the calcium is absorbed from the food and the efficiency and ability of absorption decreases as the calcium intake increases. So, the absorption level among children is 60 percent, while in adults it is 20 per cent to 30 per cent. Secondly, the rule is – the more the fat, the less is the calcium in a food item.

Cancer and calcium

Though there are some experts who suggest that calcium helps prevent or reduce the risk of cancer of colon and rectum, prostate, there are others who say that it could increase the risk.

Calcium aids weight management

High calcium intake reduces calcium concentrations in fat cells. In turn, decreased intracellular calcium concentrations increase fat breakdown that discourage accumulation of fat. On the other hand, absorption of calcium from food or supplements binds small amounts of fat in the digestive tract and prevents absorption.

Deficiencies

Though the deficiency occurs in both men and women, the calcium levels particularly dip among women as they age due. This happens due to the reduced estrogen levels. Hence, it is advisable to take supplements to aid the process of rebuilding of bones. Also, if the deficiency is ignored for a long time, it could lead to rickets, poor blood clotting and fractures. If the dietary calcium is constantly low, the body starts drawing it from the body eventually leaving the bones weak and brittle. It uses harmones to reduce the amount put out by the kidneys in the urine.

Lifestyle impacts bone health

A healthy lifestyle is important for a healthy skeletal system. Certain factors that lead to weak bones include,

· High-salt diet

· Heavy consumption of alcohol, caffeine or aerated drinks

· Extremely low body weight

· High consumption of fibre

· Low physical activity

· Low vitamin D levels

· Smoking

Caution

· It may have side effects such as bloating and constipation

· It may interact with certain prescriptions medications

· Over-retention may cause hypercalcemia

· It may decrease absorption of other minerals like iron and zinc

· High consumption (more than 2000 mg) of dietary calcium intake may lead to kindey stones

(The writer is a clinical nutritionist)