Calcium is not only needed for bone growth in childhood alone. This nutrient you also need until you grow older. Many people do not realize that he has been eating less food sources of calcium. In fact, this will cause various disorders and body functions, especially on your skeleton.
Then, how many sources of calcium that must be consumed if you do not want to experience impaired body function? What foods contain high calcium?
What happens if the body lacks calcium?
How often do you consume calcium foods in a day? In fact, not only are you less concerned about calcium intake, but many people are also not aware that they have been lack of calcium.
In fact, lack of calcium or hypocalcemia can cause various body disorders, such as:
• Decreased ability to remember
• Frequent muscle cramps
• Suddenly some parts of the body feel numb
• Easily depressed
• Bones become more fragile and break easily
• Nail problems
• The risk of early osteoporosis
Yes, osteoporosis is a complication that often occurs because a person does not meet his calcium intake since young. Although, low intake of calcium is not the only cause of osteoporosis, but by consuming enough calcium from a young age, we can lower the risk for this bone disease.
In fact, the calcium that enters the body, most of it will be stored in the bones and make the bones become solid and strong. When the body lacks calcium, the reserves of calcium in the bone are removed. This then makes your bones fragile and fragile.
How many calcium sources should be consumed in one day?
To prevent all these disorders, you must meet the needs of calcium. Each age group has different calcium requirements. According to the nutritional adequacy figures issued by the Ministry of Health of the Republic of Indonesia in 2013, calcium should be consumed per day for:
• Children aged 6-9 years: 1000 mg per day
• Children aged 10-18 years: 1200 mg per day
• Age 19-29 years: 1100 mg per day
• Age over 30 years: 1000 mg per day
Then, what is the best source of calcium?
It's not hard to get your calcium needs met. You simply eat high calcium source foods, such as the following:
• Milk
• Cheese
• Yogurt
• Sardine
• Dark green leafy vegetables such as broccoli, kale, and spinach
• Soybean and processed products, such as tofu and tempeh
If you are taking vitamin D supplements, do not forget to read the packaging rules. Meanwhile, for the use of supplements in children, should first consult with a pediatrician before taking them.