Kumainment No. 5: Consume milk, milk products, and other calcium-rich foods such as small fish and shellfish every day for healthy bones and teeth. Calcium is a mineral that plays an important role in many of your body’s basic functions. It is commonly associated with healthy bones and teeth, but it also plays a critical role in blood clotting, muscle contraction, normal heart rhythms and nerve functions. Calcium is a major part of tooth and bone health as well. It makes your bones strong and dense. About 99% of the calcium in the body is stored in bones, with the remaining 1% found in blood, muscle, and other tissues.

Calcium levels in the blood are tightly regulated. If the diet does not provide enough calcium, the bones will release it into the blood, and no symptoms will usually occur. A more serious calcium deficiency, known as hypocalcemia, is caused by diseases such as kidney failure, digestive tract surgeries such as gastric bypass, or medications such as diuretics that interfere with absorption. Individuals with hypocalcemia may experience muscle cramps or weakness, numbness in the fingers, an abnormal heart rate, and a loss of appetite. On the other hand, hypercalcemia is caused by having too much calcium in the blood. It can increase risk of certain conditions like kidney stones, prostate cancer and constipation. Calcium can also build up in blood vessels, causing heart problems. It can also prevent the absorption of other minerals such as iron and zinc. Hypercalcemia symptoms include weakness, fatigue, nausea, vomiting, shortness of breath, chest pain and irregular heart rate.

Calcium can be found in variety of foods, not just milk. Fruits, leafy greens, beans, nuts, and some starchy vegetables are also good sources of calcium. Other food sources include dairy products like cheese and yogurt, fortified plant-based milk (almond, soy, rice), soybeans, canned sardines, and green leafy vegetables like collard, mustard, turnip, kale, and spinach are also good sources. To absorb calcium, your body requires vitamin D. If you are deficient in vitamin D, you will not benefit fully from a calcium-rich diet. Consume the calcium-rich foods to get the enough amount of Vitamin D. Indeed, it’s an amazing way to stay healthy! Kaya, ating sundin ang Kumainment No. 5: “Uminom ng Gatas; Kumain ng Pagkaing Mayaman sa Calcium”.

- PNFP Rowence F. Zorilla, RND

References:

1. Calcium

https://www.hsph.harvard.edu/nutritionsource/calcium/#:~:text=Calcium%20is%20a%20mineral%20most,heart%20rhythms%20and%20nerve%20functions.

2. 8 Fast Facts About Calcium

https://www.healthline.com/health/8-fast-facts-about-calcium#TOC_TITLE_HDR_1