Found in everyday elements, calcium should be part of the daily diet for everyone, both adults and children. It is important in various aspects of health, and is an essential element for bone health and for important hormones that support well-being.

Calcium

Calcium is found in various elements of nature, mainly in foods. It plays a fundamental role in the health of the human bone structure. Everyone should consume foods or other sources of calcium, such as supplements. In nature, calcium is present in elements such as seashells. Other elements that contain calcium include cement, copper, lead, and magnesium. Its molecular structure makes the elements it composes rigid; this is why oyster and shellfish shells and other natural materials are so hard. As an element, calcium resembles a metal both in appearance and in composition.

Properties and Benefits

Calcium is essential for forming bone structure and maintaining its hardness. Calcium should be present in greater quantities in children’s diets, because during this phase it becomes incorporated into the bones during growth and helps prevent future problems. Calcium is also important for the development and maintenance of strong teeth, which is why intake throughout life is important. Calcium also helps prevent diseases, such as:

Osteoporosis: More common among women ages 55 to 70 but also seen in men, osteoporosis is a disease that affects bone structure, giving bones a spongy appearance. They lose their resistance and become more prone to fractures and cause pain for the affected person. Osteoporosis is not curable, but its effects can be lessened with regular use of supplements sold in pharmacies and by maintaining an ideal dietary intake. To prevent osteoporosis, annual tests are recommended. One of them is bone densitometry, which measures bone density and the stage of the disease.

Osteomalacia: This is also a bone disease caused by errors in mineral metabolism, and calcium is one of those minerals. The element does not bind to the bones as it should, even with adequate calcium intake, making the bones weak just like in osteoporosis. The cause is still unknown, but there is treatment similar to osteoporosis.

Lymphatic System: Calcium also increases the production of lymphatic fluid, which maintains the secreted fluids of the thyroid. Therefore, calcium also helps balance important hormones for metabolism, such as T3, T4, and others.

Rickets: Rickets is a growth deficiency in children up to age 14. Below-average height and impaired weight gain are fundamental characteristics for diagnosis. The absence of calcium in the diet contributes to this condition, which is common in low-income families, where the diet lacks minerals and vitamins.

Milk and its derivatives are the main sources of calcium.

Getting enough calcium can help prevent various diseases, including heart diseases. Some recent studies have reported that the risk of premature death in premature babies can be prevented when mothers have adequate nutrition of this nutrient.

Calcium deficiency may lead to the above-mentioned problems, but can also cause psychological issues like depression and irritability. It also leaves the body unprotected against cavities, hypertension, and palpitations. The deficiency may be caused by excess of other elements in the body, such as iron. Excessive calcium intake can result in kidney stones, which are nothing more than excess residues the body cannot process. Too much of the substance can also cause deficiencies in others, such as selenium and magnesium, which are also important for health.

Where to Find It

The majority of nutrients are found in foods, and calcium is no different. The foods richest in this mineral are:

  • Milk (about 297mg)
  • Dairy products (about 300mg per 100g serving)
  • Spinach and kale (160mg in four tablespoons)
  • Sesame or sesame milk (100mg in 100ml or grams)
  • Soy foods (juice, tofu, and others 140mg in 100 grams or ml)

Other foods such as cabbage, broccoli, chia seeds, parsley (herb), chickpeas, seaweed, and fish are also rich in calcium. Ideally, about 1000mg of the mineral should be consumed per day, spread throughout the day since the body can only properly process about 500mg at a time. These foods should be included in all meals to ensure proper absorption and to maximize the benefits of calcium for bones and overall health. The ideal amount of calcium for each age is approximately:

  • Up to 6 months: 200mg
  • Up to 12 months: 280mg
  • Up to 3 years: 520mg
  • Up to 8 years: 800mg
  • Up to 13 years: 1300mg
  • Up to 18 years: 1300mg
  • Up to 50 years: 1000mg
  • Above 51: 1300mg

With Other Vitamins

Using calcium together with other vitamins such as vitamin D and B enhances its effect on bones. It is recommended to take calcium and vitamin D and then get at least 15 minutes of sun exposure daily. This will help calcium adhere more efficiently to the bones. Vitamin A, found in meats and vegetables, contributes to better utilization of this mineral in lymphatic functions.

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