Boning Up On Calcium
Calcium is a mineral that many healthy women don't get enough
of. The National Institute of Health recommends that an adult
female consume 1000-1200 mg of calcium daily in their diet. This
number is further increased to 1200-1500 mg of Calcium for
peri-menopausal and menopausal women. Numerous women know they
need calcium but are either not sure about the amount they
should take, or they think they are getting enough but are not.
What Are The Functions Of Calcium?
Calcium has always been a mineral of importance to the human
body's growth and function.
One of the main functions of calcium in the body is its role in
the formation of healthy bones and teeth. Over 90% of the
calcium in the body, is stored in the bones. If the body's
calcium levels become too low, this calcium is taken from the
bone and released into the bloodstream.
Another important function of calcium is the role it plays in
blood clotting. It is an important mineral that is needed to
stop continuous bleeding after minor cuts and injuries.
Calcium also plays a role in blood pressure. Some studies have
shown that adequate calcium levels can help women lower or
maintain their blood pressure.
Another reason why we need calcium is due to its role in
maintaining a healthy heart. Calcium is necessary for the proper
contraction of the heart. So for the heart to contract and beat
properly, it must have enough calcium.
Calcium also plays a part in blood cholesterol. Previous studies
have pointed to the importance of calcium lowering 'LDL'
cholesterol and increasing 'HDL' cholesterol, which is better
for the body.
Lastly, calcium seems to have a role to play in easing the
symptoms of premenstrual syndrome (PMS) in some women.. Previous
studies have shown that women taking the recommended daily
allowance of calcium had fewer symptoms of PMS than women who
were not getting enough calcium.
What Happens When We Lack Calcium?
The lack of enough calcium in the body can have severe results.
Hypocalcemia is the medical condition for low blood calcium. The
symptoms of Hypocalcemia involves spasms of the hands and feet,
and a tingling feeling in the tongue, face, hands and feet.
There are also muscle aches and pains as well.
The other consequences of taking inadequate calcium in the diet
involves problems with the bones and teeth. As the blood levels
of calcium drops, the bones release their stored calcium. If the
stored loads are not replaced, eventually softening of the
bones, bone loss, and tooth decay will result. This condition is
known as rickets in children, or osteoporosis in adults.
Another think that might result with a lack of enough calcium in
the diet, is a decrease in blood clotting. With these reduced
levels, the body's clotting system is not able to function
effectively. This will result in women bleeding more than usual,
for example, after a minor injury.
Because of calcium's role in the function of the heart, blood
pressure, and cholesterol, decreased calcium levels could cause
the body to have reduce heart contraction, a higher blood
pressure, and a higher cholesterol level. Thus the body's
cardiovascular system is not able to function properly.
As stated properly, calcium is quite useful in decreasing
premenstrual syndrome. Such a decrease in the level of blood
calcium might cause an increase in the headaches, bloating, and
cramps that is associated with a menstrual period.
What Are The Various Sources of Calcium?
To protect yourself from these problems, it is necessary to eat
or take enough calcium in the diet. Some women prefer to take a
supplement. However, there are many natural and healthy foods
available which are excellent sources of calcium. Dairy products
provide calcium in the form of yogurt, milk, and cheese. A
number of these products are also fortified with Vitamin D as
well. Other sources of calcium include leafy green vegetables
such as broccoli, kale, and bok choy. Calcium can also be found
in almonds, beans, and certain seafood.
Therefore, it can be seen that getting enough calcium in the
diet is highly recommended because of the many different
functions and harmful effects of not getting enough of this
mineral.