Calcium
Calcium is the most abundant mineral element in the human body , , Which accounts for about 1.5% to 2% of body weight, 39% of total minerals, and about 99% of calcium in the body is found in bones and teeth. The remaining 1% is found in blood and fluid outside Extracellular fluid and cells of all tissues of the body. Calcium regulates many important metabolic functions, serves bone as well as its role as a store of calcium in its recovery and other minerals into blood and extracellular fluid as needed. It also takes calcium and other minerals of blood After ingestion. But as you age, bones do not get calcium intake from diet or supplements unless you get enough vitamin D or take a bone-preserving drug .
The body needs to get enough calcium during growth to build strong bones. It also needs to reduce the loss of these bones with age. In cases of insufficient intake of calcium, this affects the growth of bone mass needed by the person to reduce the chance Injury to bone loss and fractures in subsequent years of life , And we will talk in this article about the lack of calcium and its impact on the body, in addition to its sources of food and how to prevent the symptoms of deficiency.
Calcium functions in the body
- Build healthy bones and teeth .
- Sufficient intake of calcium after menopause helps maintain bone health, reducing the chance of osteoporosis .
- Calcium plays an important role in transport functions in cell membranes and in the transport of ions between membranes of single cell membranes , .
- Pacemaker regulation , .
- Calcium plays an essential role in the contraction of voluntary muscles , .
- Regulation of the transmission of nerve impulses , .
- Calcium plays a role in blood clotting , .
- Energizing many enzymes, such as pancreatic lipase enzyme, which works in fat digestion .
- Preserving blood pressure at normal levels, and working enough to prevent high blood pressure .
- Some studies suggest a relationship to calcium in preventing high cholesterol levels, diabetes and colon cancer .
Daily calcium requirements by age group
The following table shows the daily calcium requirements, which represent adequate intake (AI) in infants and the amounts recommended for daily intake (RDA) in other categories.
| Age group | Daily needs (mg) |
|---|---|
| Infants 0-6 months | 200 |
| Infants 7-12 months | 260 |
| Children 1-3 years | 700 |
| Children 4-8 years | 1000 |
| 9-18 years old | 1300 |
| 19-50 years | 1000 |
lack of calcium
When talking about calcium deficiency, you can mean two conditions: The first is the lack of calcium in the diet without affecting its level in the blood , And the second is the lack of calcium in the blood, a satisfactory condition has nothing to do with the level of calcium intake of food , And we will talk about the two cases below.
Calcium deficiency in diet
When calcium intake is insufficient during growth years, it prevents bones from reaching the maximum bone density and mass that they can reach, which protects against the risk of bone loss and fractures as they age. All adults begin bone loss in their 30s or 40s , But if the level of this loss to the extent that makes the bones prone to fracture when exposed to the pressures of the normal daily, this is called osteoporosis, .
At any stage of life, when calcium is low, the level of thyroid hormone increases to maintain the level of calcium in the blood. This increase leads to the withdrawal of calcium from the bones to the blood. If the level of this hormone continues to increase, Taking calcium continuously, losing bone mass so as to make it low mass .
Osteoporosis differs from others as it develops and the bones continue to lose mass without the body sending signs and symptoms to tell, and measuring the level of calcium in the blood does not give any indication of the condition of bones, because the level of calcium in the blood is stable and adjusted regardless of its content In the bones. In adults, taking calcium in sufficient amounts can prevent bone loss and contribute to maintaining its strength .
Calcium deficiency, accompanied by vitamin D deficiency, causes osteoalacia. Calcium deficiency is a risk factor for many chronic diseases, such as colon cancer and high blood pressure. Vitamin D deficiency causes secondary calcium deficiency even if the amount The intake of calcium is sufficient; it is because of its essential role in its absorption .
The ability of the body to absorb calcium in the elderly and in postmenopausal women is reduced. Absorption after bone failure also decreases naturally. Calcium absorption is also reduced due to other factors such as vitamin D deficiency as mentioned above. Some green leafy vegetables, and fiteic acid found in whole grains. Health conditions that impede fat absorption also reduce the ability of the body to absorb calcium, because calcium is linked to fatty acids , .
Low blood calcium level
The body maintains a constant level of calcium in the blood, mainly through thyroid hormone, as well as other hormones, Calcitonin, vitamin D, estrogens, etc., called hypocalcemia. The hormone thyroid gland rises in the case of calcium deficiency to stimulate the release of bones and re-absorption in the kidneys, and it stimulates increased absorption in the intestine by vitamin D .
The lack of calcium in the blood due to lack of level of hormone thyroid hormone or vitamin D, and it occurs because of some kidney problems and some types of cancer and bone problems, pancreatitis, and the treatment of some types of medicines, and if the lack of calcium in the blood is moderate and determined may not appear The symptoms of the disease are severe, and the symptoms of the disease are severe, such as tetany, numbness of the fingertips and around the mouth, seizures, loss of memory in adults, delayed mental development in children, low blood pressure, eczema, Bronchospasm, and cramps Rari, congestive heart failure, depression, and others .
The acute calcium deficiency in the blood is treated medically by intravenous calcium injection. Chronic blood deficiency, which is often caused by hypothyroidism, is treated by oral calcium intake. If this treatment is not enough Vitamin D is also prescribed . Calcium deficiency in the blood is treated by a physician and should be avoided completely individually .
Treatment of calcium deficiency in diet
It is best to prevent the lack of calcium by eating sufficient amounts from childhood to build strong bones to prevent the problems of deficiency that may not be compensated by treatment, and is treated calcium deficiency in the diet by increasing the intake of food sources, which we will mention below, as can be described by the doctor Calcium supplements may be prescribed for the patient at different doses depending on the situation. Vitamin D may also be prescribed with exposure to sunlight if calcium deficiency is associated with vitamin D deficiency because of its important role in absorption , And calcium or vitamin D pills should not be taken without a prescription .
Food sources of calcium
- Milk and milk products, such as milk, cheese and cheese, which is the main source of calcium in the diet, and the person must take three servings of this group daily to get enough of calcium , .
- Some vegetables, such as: parsley, bean, broccoli, green mustard, green turnip, cabbage .
- Some types of marine algae used in Japanese cooking .
- Some kinds of nuts such as: almonds, some kinds of seeds such as sesame .
- Calcium-fortified juices, such as: natural orange juice, fortified with calcium .
- Oysters and small fish that are eaten like sardines Canned salmon .
- soybean .
- Bread contains a small amount of calcium but eating it frequently in a diet that is usually an essential part of it makes it a good source of calcium .
- Some green leafy vegetables contain distinct amounts of calcium, such as spinach and green beet, but also contain substances that prevent its absorption (oxalic acid) and are therefore not considered good sources. .