What is calcium
Calcium plays a vital for in building teeth’s and bones. Calcium also helps in the blood to clot. Calcium ensures appropriate muscle and nerve function. It also generates particular kind of enzymes, which breaks the food and converts it into energy. It is advisable to take at least 700mg of calcium a day. However, for aged women, it is recommended to intake 1000mg of calcium a day. Medical experts say that teenagers require more calcium than the adults. Calcium is an essential nutrient for the young growing children’s. In terms of food, the major contributors of calcium are yogurt, cheese and milk. All these are dairy sources of calcium.
Green vegetables like broccoli, Chinese cabbage and kale are some non dairy sources of calcium. Fortified grain is good source of calcium. There are many more sources of calcium such as dried figs, peas, dried beans, and salmon with bones, soya and shellfish. All these helps in maintaining the optimum amount of calcium level in the body. Naturally, a balanced diet gives adequate amount calcium. However, in rare scenarios calcium supplements are recommended. Calcium supplements are advised to either a pregnant or breast feeding women. Vegan diet is prescribed for them in which dairy products are not included. If calcium is taken in excessive dose then there may be a chance of kidney stone. Kidney stone occurs when excessive intake of calcium supplements increases. Excessive dose of calcium is a serious condition which includes loss of appetite, kidney damage, constipation and nausea. In addition, the factors which are responsible for high level of calcium are different of diseases, such as kidney disease, certain cancers and excessive intake of vitamin D.
On the other hand, inadequate dose of calcium also leads to hypocalcemia. Symptoms of hypocalcemia are muscle cramps, abnormal heart rhythms, tingling in fingers and numbness. If hypocalcemia is left untreated then it may results in death. Over the long period of time, inadequate intake of calcium results in osteopenia, led to osteoporosis, if untreated on time. This increases the risk of bone fractures. Sometimes, inadequate intake of calcium is also responsible for rickets however rickets is associated with inadequate intake of vitamin D. It is always good to diagnose the calcium deficiency as soon as possible. In order to increase the calcium in the body it is advisable to eat foods which are rich in nutrients. Natural occurring and dietary fiber also helps in increasing the calcium level in the body. Perfect diet to increase the intake of calcium includes dairy products and green vegetables. Treatment of calcium deficiency can be acquired by dietary changes.