Calcium is a nutrient that is frequently linked to strong bones and teeth. The bones and teeth contain 99% of the body's calcium, which humans need to develop and maintain healthy bones. Numerous foods contain calcium naturally, and certain food products also contain calcium that is added by food makers. Calcium helps young children's bones form as they grow and it keeps the bones healthy and slows down bone density loss, which is a normal component of aging, even after a person stops growing. Moreover, women who have previously gone through menopause are more likely to lose bone density than men or younger persons and they are more likely to develop osteoporosis. Our bodies contain the most calcium, which serves a variety of important functions. It is required for signaling in the neurological system, as well as for the health of bones, heart, and muscles. It serves as a coenzyme for a variety of metabolic activities in the body, but it is frequently most closely linked to the skeletal system since it is essential for the formation and maintenance of bone structure and function.

Calcium is required for healthy muscle contraction, which includes heartbeat. When a muscle is activated, its presence sends a signal to the muscle fibers that starts the cycle of contraction. Calcium also aids in the coagulation process by acting as a cofactor for several enzymes involved in the chain of events necessary to start and keep the coagulation process going. Additionally, calcium is also involved in the growth and contraction of blood vessels.

Women between the ages of 19 and 50 should consume 1,000 mg of calcium daily, while those above the age of 51 should consume 1,200 mg. The RDA for women who are pregnant or nursing is 1,000 mg. The RDA for men is 1,000 mg between the ages of 19 and 70 and 1,200 mg after that. Some of the sources of calcium are dairy products such milk, cheese, and yogurt. Dark leafy greens, soy beans and soy products prepared with calcium, Sardines in oil/canned, several types of nuts and seeds, and many fortified foods are among the non-dairy sources of calcium. Spinach is an exception since it contains a high concentration of a substance that binds to calcium and hinders its absorption. Additionally, calcium, typically present in over-the-counter antacids in the form of calcium citrate or calcium carbonate. It is recommended to get enough calcium through food sources including tofu, dairy products, and leafy green vegetables to avoid. Experts do not advise calcium supplementation for everyone due to differences in individual needs. Anyone thinking about taking supplements should seek counsel from their doctor.

PDO I Ayesa Gay A. Bejerano, RND

References:

What is Calcium?

https://foodinsight.org/what-is-calcium/

Benefits and Sources of Calcium

https://www.medicalnewstoday.com/articles/248958

Calcium

https://www.hsph.harvard.edu/nutritionsource/calcium/