Calcium
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Nearly everyone is aware of the health benefits of calcium. We hear about strong teeth and bones as a result of calcium quite regularly. Even though we know about the benefits of calcium, however, like many vitamins and minerals, it is often neglected, as we don't get enough.
Besides providing the building material for bones and teeth, calcium performs other functions in the body that may be surprising. Calcium aids in muscle contraction, which provides movement and allows for muscle building, blood clotting, which prevents excessive bleeding, and maintenance of cell membranes, protecting individual cells from invasions.
The recommended daily intake of calcium varies by age. Men and women aged 19-50 should take 1,000 milligrams, while 1,200 milligrams is recommended for individuals older than age 50. This is because bodies stop storing calcium by age 30, and begin merely maintaining levels. By age 50, however, the body is actually losing calcium. This creates a need not only for maintenance, but for replacement as well.
Loss of calcium can result in osteoporosis, a condition of low bone density. Porous bones are more brittle and fragile, and, as a result, are more susceptible to fractures. Taking the recommended amount of calcium each day can help people avoid osteoporosis as they age.
The other main problem created by calcium deficiency is stunted growth in children. Preschool aged children need between 500 and 800 milligrams of calcium a day. School-aged children should have 800 milligrams each day. At puberty, the calcium requirement increases to 1,200 milligrams per day. The rapid growth experienced by children during adolescence makes calcium that much more important. As adolescents transition to adulthood, they need less calcium as their skeletal structure reaches maturity.
It is important to note that calcium needs help being absorbed into the bloodstream, and therefore the body. This is one of the reasons that milk is fortified with vitamin D. This is just one of the combinations of vitamins and minerals that are needed to help the body function correctly.
Most people think of milk products when they think of calcium, but dark green leafy vegetables, like spinach, and broccoli also provide substantial amounts of calcium. Dark green leafy vegetables are some of the best sources of vitamins and minerals available. Shrimp, salmon and clams also provide calcium. Clams secrete it to make their shells. Legumes and tofu can provide a vegan with calcium sources as well.
Many orange juices are now fortified with calcium, as are some breakfast cereals. There are calcium supplements available, even some in the form of candy-like flavored chews. Antacids are also sources of calcium. And calcium can be found in multivitamins, along with other vitamins and minerals.
Calcium is one of the most important of the vitamins and minerals. It provides the basis of support and movement for the human body. Even though the health benefits are well documented, many people still fall short of their requirement of calcium. It is important to be aware of calcium intake, and strive to receive the proper amount.