Calcium rich foods: Bone health, vitamin & deficiency
Why calcium is important?
A critical component of many physiological processes in the body is the mineral calcium. Where calcium is absorbed? Calcium is firstly absorbed in the small intestine, more specifically in the duodenum and jejunum. The body closely controls the absorption process to make sure that the proper amount of calcium is absorbed and used properly. When eaten calcium, travels to the stomach, where it first breaks down and reacts with stomach acid to become an ionised form that is readily absorbed. It leaves the stomach and enters the small intestine, where enterocytes, specialised cells, help the body absorb calcium. Calcium intake in the intestines is significantly aided by vitamin D, a critical component for calcium absorption. Following absorption, calcium is carried by the bloodstream to different tissues and organs where it is used for a variety of physiological processes.
One of the main justifications for the significance of calcium is:
Bone Health: Calcium is an essential part of bones, giving the skeletal system strength and structure. It is necessary for developing and maintaining healthy, strong bones, which is especially crucial throughout the formative years of childhood and adolescence when bone growth is rapid. Adequate intake of calcium is good for bone density, to lower the risk of osteoporosis and avoid bone fractures.
Muscle function: Calcium plays a role in both the contraction and relaxation of muscles. A nerve signal that reaches a muscle causes calcium ions to be released, which causes the muscle fibres to contract. Movement and many other body processes, like the heartbeat, depend on healthy muscle function.
Nerve function: Calcium is essential for the transmission of nerve signals throughout the body and for nerve function. Calcium aids in the release of neurotransmitters, which send the signal to the following nerve cell or muscle cell, when a nerve impulse reaches the end of a nerve cell.
Blood Clotting: Calcium helps the blood to clot and stops excessive bleeding after an injury. Calcium aids in the activation of proteins that cause blood clots to form to halt bleeding when a blood artery is broken.
Cellular signalling: The signalling molecule calcium controls a number of cellular functions, including cell division, hormone production, and enzyme activation.
Calcium benefits? Numerous health advantages of calcium are provided to the body. Among the principal benefits are:
Calcium is essential for developing and maintaining healthy bones, which lowers the risk of osteoporosis and fractures.
Calcium is necessary for both muscular relaxation and contraction, enabling movement and physical activity.
Calcium contributes to the transmission of nerve signals and facilitates intercellular communication in the nervous system.
Calcium is a component of the blood clotting process, which helps to limit excessive bleeding after injuries.
Calcium functions as a signalling chemical in cells, controlling several cellular activities.
Calcium & Bone health
Where's it kept? The bones and teeth is where calcium is stored, for the most part to provide strength and support to the structure. Calcium is stored in bones where it can be released into the bloodstream when needed elsewhere in the body: Bones act as a reservoir for calcium. This procedure makes sure that other vital calcium-dependent processes are sufficiently supported while also assisting in maintaining healthy blood calcium levels. A little amount of calcium is also kept in the body's soft tissues and cells, where it supports intracellular signalling and other cellular processes in addition to being found in bones.
Calcium is just one component of bone health. A well-balanced diet that includes other essential nutrients like magnesium, phosphorus, vitamin K, and vitamin C is crucial for maintaining strong and healthy bones. While calcium is essential for bone health, it's important to remember that bone health is a multifactorial process: lifting weights, exercises buidling muscles, maintaining a balanced diet rich in various nutrients, avoiding smoking and excessive alcohol consumption, as well as ensuring adequate vitamin D levels all contribute to better bone health. It's not just about calcium intake alone but creating a holistic approach to support strong bones throughout life.
Which calcium is best for bones? Calcium supplements are available in many different forms, such as calcium citrate and calcium carbonate. Both forms work well to give more calcium to the body, although calcium carbonate is typically regarded as the optimum form for bones. It has a larger proportion of elemental calcium, therefore taking less of it delivers more calcium than taking more. Additionally, calcium carbonate is more readily absorbed when consumed with food, resulting in higher calcium absorption by the body. To get the appropriate calcium supplement for your needs, though, it's important to discuss your preferences and tolerance levels with a healthcare practitioner.
Calcium deficiency?
Calcium levels? Depending on age and gender, the recommended daily calcium intake for most adults is between 1000 and 1300 milligrammes. In order to sustain overall health and avoid deficiency-related problems like osteoporosis, appropriate calcium levels must be maintained. For individualised guidance if you have particular questions regarding your calcium consumption, it is advisable to speak with a medical expert or a qualified dietitian. Certain studies have suggested that high dairy consumption might not necessarily lead to better bone health. Calcium is essential for bone health yet the body's ability to absorb it also depends on several factors such as age, dietary intake, vitamin D levels and overall health; Some adults may have difficulty absorbing calcium from cow's milk due to lactose intolerance or other digestive issues.
Hypocalcemia, another name for calcium deficiency, is a condition when there is not enough calcium in the blood. Muscle cramps, tingling or numbness in the fingers and toes, brittle, fragile nails, and in severe cases, osteoporosis are just a few of the symptoms it can cause. Lack of calcium over an extended period of time can be harmful to both bone health and general health. To avoid problems associated to a calcium deficit, it is essential to provide an appropriate intake of the mineral through diet or supplements. To avoid problems associated to a calcium deficit, it is essential to provide an appropriate intake of the mineral through diet or supplements.
What are low calcium symptoms? Hypocalcemia, or low calcium levels, can cause a variety of symptoms which might change depending on the person and the severity of the condition. Typical signs of low calcium levels include:
Muscular spasms and twitching can result from uncontrollable muscular contractions brought on by low calcium levels.
Numbness or tingling: People with low calcium levels may suffer numbness or tingling, especially in their fingers, toes, or mouth area.
Nails that are fragile and weak: A calcium deficit can make nails that are fragile and brittle more prone to breaking.
Fatigue and weakness: Low calcium levels can cause fatigue and weakness, which lowers energy levels all around.
Mood changes: Calcium is important in controlling mood and neurotransmitter function, therefore mood swings and irritability may be exacerbated by calcium deficiencies.
An abnormal heart rhythm (arrhythmia) can result from severe hypocalcemia, which affects the electrical activity of the heart.
Tetany: In rare instances, extremely low calcium levels can result in tetany, a disorder marked by acute muscle cramps and spasms that frequently affects the hands and feet.
Dental issues: Low calcium levels can have an adverse effect on dental health, resulting in weakened tooth enamel, an elevated risk of cavities, and gum issues.
Bone discomfort: In severe calcium deficient cases, weakened bone health may result in bone pain and tenderness.
Low amounts of calcium can have an impact on cognitive function, causing confusion, memory issues, and concentration issues.
Mood changes: Calcium is important in controlling mood and neurotransmitter function, therefore mood swings and irritability may be exacerbated by calcium deficiencies.
When calcium levels are too high?
Hypercalcemia is a disorder that develops when there are too high calcium levels in the blood. Although hypercalcemia is a rare illness, if untreated, it can have negative effects. The following are a few typical causes of elevated calcium levels:
This is the most typical cause of hypercalcemia: hyperparathyroidism. It happens when the parathyroid glands in the neck, which control blood calcium levels, create an excessive amount of parathyroid hormone (PTH).
Cancer: Some cancers, especially those that damage the bones, might result in higher calcium levels. The compounds that the cancer cells can emit can trigger the bones to release calcium into the blood.
Vitamin D overdose: Since vitamin D aids in the body's ability to absorb calcium from the digestive system, taking too many vitamin D supplements might raise calcium levels.
Medication: Hypercalcemia can occur as a side effect with some drugs, including lithium and thiazide diuretics.
Immobility: Extended periods of bed rest or immobility can result in the release of calcium from the bones into the blood, raising levels.
Depending on the degree and underlying reason, hypercalcemia symptoms can range, but may include:
Fatigue
Nausea and vomiting
Constipation
Increased thirst and urination
Confusion or cognitive difficulties
Muscle weakness
Bone pain
Kidney stones
Calcium & food
Where calcium is found? Calcium is found in many foods. Calcium rich-foods include dairy products like milk, cheese, yogurt calcium. Calcium is high in Salmon and sardines; those have edible bones that are high in calcium. Cereals, orange juice and fortified tofu can all also be excellent sources of calcium.
Dairy products: Milk, cheese, yogurt
Leafy greens: Spinach, kale, collard greens
Fish: Sardines, salmon (with bones)
Nuts and seeds: Almonds, sesame seeds
Fortified foods: Some types of tofu, orange juice, and cereals are fortified with calcium.
Is there plant-based sources of calcium? Contrary to the belief that calcium can only be obtained from dairy products there are numerous plant-based sources of calcium. Leafy greens like kale, collard greens and broccoli, as well as nuts, seeds and fortified plant-based milk alternatives, are excellent sources of calcium that can be easily absorbed by the body. It's important to remember that the body's capacity to absorb calcium depends on a variety of elements, including vitamin D status, age, and general health. Because it aids the body in absorbing calcium from the digestive tract, vitamin D is crucial for calcium absorption.
Calcium for vegans? Calcium can be obtained from plant-based sources as well, such as leafy green vegetables like kale and broccoli. For vegans, calcium without dairy products include fortified plant milk and tofu.
Calcium supplements
Calcium is a mineral that can be found in a number of dietary supplements, including calcium carbonate, calcium citrate, calcium gluconate and calcium lactate. When a person cannot get enough calcium from their diet alone, they frequently use these supplements to help them fulfil their daily calcium needs. However, contrary to popular belief, calcium supplements is not as effective as from food sources.
Various doses and forms of calcium supplements, including as pills, capsules, chewable tabletsa and liquids, are sold over-the-counter. They are frequently used to promote bone health, stave off osteoporosis and treat ailments like osteopenia (low bone density) or calcium shortage.However, it's crucial to take calcium supplements under the supervision of a medical practitioner because too much calcium can cause hypercalcemia (high blood calcium levels) and interfere with the absorption of other crucial minerals like iron and zinc.
Calcium supplements should only be taken cautiously and under the guidance of a healthcare professional by those who have certain medical issues, such as kidney stones or some types of renal disease. In order to stay within the recommended daily dose, it's also crucial to take into account the overall calcium intake from both dietary sources and supplements.
Calcium with vitamin D
Why is Vitamin D is crucial for calcium absorption? Without adequate vitamin D levels, the body may struggle to absorb calcium effectively: Spending time outdoors, sunlight exposure and consuming foods rich in vitamin D, such as fatty fish and fortified products, can help support calcium absorption. The intestinal absorption of calcium depends on vitamin D. It is usual practise to take calcium supplements along with vitamin D, especially for people at risk of deficiency or who have trouble receiving enough vitamin D from diet or sunlight alone. Calcium intake can be supplemented with vitamin D supplements to ensure that calcium is properly absorbed and utilised by the body.
Calcium with magnesium? Together, calcium and magnesium function in the body, and maintaining their equilibrium is crucial for the preservation of a number of physiological processes. Both minerals are important for healthy bones, nerve conduction, and muscles. To promote their complementary effects, it is advised to consume calcium and magnesium in a balanced ratio. Two parts calcium to one component magnesium is a normal ratio. Taking calcium and magnesium together can help support good health by maintaining the mineral balance of the body.
Calcium versus magnesium? Although both calcium and magnesium are vital minerals, they serve different functions in the body. Muscle contraction, nerve conduction, and bone health are all primarily regulated by calcium. On the other hand, magnesium helps the body produce energy, relax muscles and maintain cardiovascular health by participating in over 300 enzymatic reactions. Both minerals are essential for overall health and a balanced diet including both is required for the best state of health.
Will calcium help osteoarthisis?
In general, calcium supplementation is not regarded as the first line of treatment for osteoarthritis. Osteoarthritis is a degenerative joint condition that mostly affects the cartilage in the joints, resulting in discomfort, stiffness and decreased mobility. The underlying reasons of osteoarthritis are not directly addressed by calcium, despite the fact that it is crucial for bone health and can help prevent osteoporosis (a condition marked by decreasing bone density).
The following are the main areas of management for osteoarthritis:
Pain relief: Nonsteroidal anti-inflammatory drugs (NSAIDs), over-the-counter painkillers, and prescription pharmaceuticals can all help control osteoarthritis-related pain and inflammation.
Weight management: Keeping a healthy weight will lessen the strain on the joints, especially the weight-bearing joints like the knees and hips.
Physical activity: Physical therapy and low-impact activities can help enhance the flexibility, strength, and functionality of joints.
Joint protection: Adapting everyday activities or using assistive devices can help prevent future joint damage.
Injections: For more severe cases, corticosteroid or hyaluronic acid injections may be used to offer momentary relief.
Surgery: Joint replacement surgery may be a possibility in severe cases of osteoarthritis with extensive joint degeneration.
Consult with a healthcare provider for a precise diagnosis and individualised treatment plan if you think you may have osteoarthritis or are experiencing joint pain and stiffness. They can aid in selecting the most suitable interventions.