Whether Calcium is it?
Calcium is the most organic substances contained in the human body. Normally, calcium content is 1.5 % to 2.2% of body weight, this is around 700 grams to 1400 grams. Approximately 99 % of calcium is contained in bones and teeth , the rest scattered in the blood vessels. Calcium scattered inside and outside the cells throughout the body, and influential in many aspects of life.Whether the Function of Calcium for the Body?
Calcium is the regulatory body of life activity and assist in the physiological function of human growth , from children to old age. Calcium is an important element that should not be less to ensure a healthy body and longevity.Wallach doctor 's opinion, the function of calcium is
- Structural as stores in the skeleton
- Electrophysiological - carries charge during an action potential across membranes
- Intracellular regulator,
- As a cofactor for extracellular enzymes and regulatory proteins.
What Happens when the Body Lacks Calcium ?
Calcium deficiency can cause symptoms such as :- In pregnancy : back pain, tension, weakness, nausea, and insomnia
- Period to give breast milk : toothache, back pain, osteoporosis and brittle bones
- Infancy : impaired growth, decreased immunity, easily hurt, poor bone growth, tooth decay and eye minus
- Adult : muscle cramps, insomnia, abnormal heart beats, and back pain
However, the most dangerous of calcium deficiency is osteoporosis, which is the condition of porous bone. According to WHO, osteoporosis is the second killer disease, after a blood vessel disease. It is often referred to as the silent killer.
If we have osteoporosis, then more than 100 kinds of diseases are ready to get into our bodies, such as heart disease, kidney disease, diabetes, etc. Therefore, it is important to keep the calcium in our body needs
Who is more prone to calcium deficiency ?
- Baby
- Pregnant women
- Old men
In infancy, the main source of calcium is from brest milk. After that, then he needs to get a supply of calcium supplement. Calcium deficiency in infancy or children, would lead to impaired bone growth.
Pregnant women and nursing mothers also need a calcium supplement , this is associated with calcium from the mother's body that needed by baby. If not given a calcium supplement intake, the body will be supplied calcium sourced from maternal spine from the mother. As a result , after giving birth , back pain symptoms, even if at times like this too much calcium is released, then in old age tend to have osteoporosis.
Function decreased absorption of calcium in the elderly
How Much Calcium is Needed Every Day ?
Children need calcium around 500-800 mg. Adults every day needs about 1000 - 1300 mg of calcium. Pregnant and lactating women need about 1500 - 2000 mg calcium
Calcium Source
- Milk
Drinking milk is the easiest way to get calcium every day, but if you have a problem with drinking milk, fear of fat, you can choose low - fat milk or drinking soy milk
- Snack
There are so many snacks contain high calcium, such as yogurt, pudding, or other desserts
- Main Meal
Extra cheese in the main food can also be a source of calcium. For example, mozzarella cheese, ricotta, and parmesan, which is easily added to a main meal such as pasta . Start your day by adding the cheese in your omelets or scrambled eggs.
- Green Food
Green leafy vegetables are good sources of calcium, but the problem is the calcium in vegetables is not too readily absorbed than milk.Try to combine your vegetable intake by combining spinach or lettuce
This is the easiest way to get enough calcium every day for your body, if you feel the food you choose will be less calcium intake. At the drug store, there are so many calcium supplement with a wide range of variation. But, you should be able to choose a suitable calcium supplement for your needs.
Food Sources of Calcium:
Dairy Foods | Serving | calcium (mg) |
Milk, with added calcium | 1 cup | 430 |
Milk, whole, 2%, 1% skim | 1 cup | 300 |
Milk, evaporated | 1/2 cup | 367 |
Cheese, hard | 50 gm | 360 (average)* |
Processed cheese spread | 4 Tbsp | 348 |
Cheese, processed slices | 50 gm | 276 |
Cottage cheese, 1 or 2% | 2 cups | 310 |
Cottage cheese, <0.1% | 2 cups | 156 |
Yogurt, plain | 3/4 cup | 290 (average)* |
Yogurt, fruit bottom | 3/4 cup | 233 (average)* |
Frozen yogurt, soft serve | 1 cup | 218 |
Ice cream | 1 cup | 194 |
*calcium content varies, check label | ||
Beans and Bean Products | Serving | calcium (mg) |
Tofu, medium firm or firm, made with calcium sulphate | 150 gm | 347 |
Tofu, firm, made with calcium sulphate and magnesium chloride | 150 gm | 234 |
White beans | 3/4 cup | 119 |
Navy beans | 3/4 cup | 93 |
Black turtle beans | 3/4 cup | 75 |
Pinto beans, chickpeas | 3/4 cup | 58 |
Nuts and Seeds | Portion | calcium (mg) |
Tahini (sesame seed butter) | 2 Tbsp | 130 |
Almonds, dry roast | 1/4 cup | 93 |
Almond butter | 2 Tbsp | 88 |
Sesame seed kernels, dried | 1/4 cup | 50 |
Meats, Fish, and Poultry | Serving | calcium (mg) |
Sardines, Atlantic, canned with bones | 75 gm | 286 |
Sardines, Pacific, canned with bones | 75 gm | 180 |
Salmon, canned with bones | 75 gm | 208 |
Grains | Serving | calcium (mg) |
Bannock | 1 med | 84 |
Oats, instant, regular, no sugar added | 1 pouch | 165 |
Non Dairy Drinks | Serving | calcium (mg) |
Fortified rice or soy beverage | 1 cup | 319** |
Orange juice fortified with calcium and vitamin D | 1/2 cup | 165 |
Regular soy beverage | 1 cup | 110 |
**added calcium sometimes settles at the bottom of the container; shake well before drinking |
Vegetables (all measures for cooked vegetables) | Serving | calcium (mg) |
Turnip greens | 1/2 cup | 104 |
Chinese cabbage/bok choy | 1/2 cup | 84 |
Okra, frozen | 1/2 cup | 65 |
Mustard greens | 1/2 cup | 55 |
Kale | 1/2 cup | 49 |
Chinese broccoli (gai lan) | 1/2 cup | 46 |
Rutabaga | 1/2 cup | 43 |
Broccoli | 1/2 cup | 33 |
Fruit | Serving | calcium (mg) |
Orange | 1 med | 52 |
Other | Serving | calcium (mg) |
Brown sugar | 1 cup | 198 |
Blackstrap molasses | 1 Tbsp | 179 |
Regular molasses | 1 Tbsp | 44 |
Asian Foods | Serving | calcium (mg) |
Dried fish, smelt | 35 gm | 560 |
Soy bean curd slab | 100 gm | 308 |
Daylily flower | 100 gm | 303 |
Sea cucumber, fresh | 100 gm | 285 |
Soy bean milk film, stick shape | 100 gm | 77 |
Seaweed, Wakame, raw | 1/2 cup | 63 |
Seaweed, dry (agar) | 1/2 cup | 50 |
Fat-choy, dried | 1/4 cup | 50 |
Soy bean milk film, dried | 100 gm | 48 |
Boiled bone soup | 1/2 cup | negligible |
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