Calcium is very vital source of food nutrient in our daily diet. If possible, it's always good to eat some. The provide good health status and heal our wounds. There are various sources in which we can get vitamins in our diets.
Sources of Calcium:
Dairy Products: Milk, cheese, yogurt, and other dairy products are excellent sources of calcium. They are easily absorbed by the body due to their high calcium content.
Leafy Green Vegetables: Vegetables like broccoli, kale, collard greens, spinach, and bok choy are rich in calcium. These plant-based sources of calcium are also packed with other beneficial nutrients.
Fortified Foods: Many food products such as cereals, juices, and plant-based milk alternatives are fortified with calcium. Check the labels to find out if the product contains added calcium.
Seafood: Certain types of fish like salmon, sardines, and canned fish with bones (such as canned salmon, which includes the bones) are good sources of calcium.
Nuts and Seeds: Almonds, sesame seeds, chia seeds, and flaxseeds are examples of calcium-rich nuts and seeds.
Deficiency of Calcium:
A deficiency in calcium can lead to various health issues, including:
Osteoporosis: Inadequate calcium intake over a long period can weaken the bones, making them more prone to fractures and osteoporosis.
Muscle Problems: Calcium plays a crucial role in muscle contraction. A deficiency may lead to muscle cramps, spasms, and weakness.
Dental Issues: Insufficient calcium intake can contribute to tooth decay and periodontal (gum) disease.
Nervous System Disorders: Calcium is involved in transmitting nerve impulses. Lack of calcium may lead to nerve-related symptoms like numbness, tingling sensations, and even mental disturbances.
Replenishing Calcium Deficiency:
To replenish calcium deficiency, consider the following steps:
Increase Calcium-Rich Foods: Incorporate more dairy products, leafy greens, fortified foods, seafood, nuts, and seeds into your diet.
Calcium Supplements: If dietary sources are inadequate, calcium supplements may be recommended. Consult a healthcare professional to determine the appropriate dosage and type of supplement for your needs.
Vitamin D: Vitamin D helps with calcium absorption. Ensure sufficient sunlight exposure or consider vitamin D supplements under the guidance of a healthcare professional.
Balanced Diet: Maintain an overall balanced diet that includes essential nutrients. Adequate intake of other nutrients like magnesium, vitamin K, and phosphorus supports calcium absorption and utilization in the body.
Physical Activity: Engage in weight-bearing exercises like walking, jogging, or weightlifting. Regular exercise can help maintain and strengthen bones.
Calcium deficiency occurs when there is an inadequate intake or absorption of calcium in the body. To replenish calcium levels, consider the following:
Increase dietary intake: Consume foods rich in calcium such as dairy products (milk, cheese, yogurt), leafy green vegetables (kale, broccoli, spinach), tofu, almonds, sardines, and fortified plant-based milk alternatives.
Calcium supplements: Consult with a healthcare professional about using calcium supplements if your diet alone is insufficient. They can recommend the appropriate dosage and type of supplement based on your specific needs.
Vitamin D: Ensure adequate vitamin D levels, as it aids in the absorption of calcium. Spend time in sunlight, consume vitamin D-fortified foods (fish, eggs, fortified dairy products), or consider vitamin D supplements under medical guidance.
Balance other nutrients: Maintain a balanced diet that includes other essential nutrients required for calcium absorption, such as magnesium, vitamin K, and phosphorus. Eating a variety of whole foods can help achieve this balance.
Limit substances that interfere with calcium absorption: Avoid excessive intake of caffeine, alcohol, and high-sodium foods, as they can hinder calcium absorption. Phytic acid, found in foods like bran and grains, may also reduce absorption if consumed excessively.
Regular exercise: Engage in weight-bearing exercises like walking, jogging, or resistance training. Regular physical activity helps maintain strong bones and can enhance calcium absorption.
For complications on calcium which become very severe, the patience needs to consult a Doctor for more advice.