Calcium - where does it occur? Properties and requirements for calcium

Calcium is a macroelement, which is one of the most important and abundant minerals in the human body. It is a compound that performs important functions in the body, among others, is responsible for the proper construction of bones, supports the work of the heart and supports the proper functioning of the nervous system. The element can be supplied to the body with daily food, as well as in the form of dietary supplements. What is calcium and what products containing calcium should be included in the daily menu? What properties does the micronutrient exhibit? How much calcium is worth consuming per day?

Calcium - what is it?

Calcium is a chemical element with an atomic number of 20 and the symbol Ca, which is one of the most widespread minerals on Earth, and at the same time one of the main macronutrients found in the human body. The data obtained so far indicate that 99% of the calcium in the human body is stored in bones and teeth, and 1% of the element, occurring in the form of intracellular calcium, can be found in body fluids and cells.

Sources of calcium in the diet. What products is calcium in?

Calcium is an element that is commonly found in food products. The calcium in food can be found both in animal foods and in plant foods. What does the calcium contain? The sources of the calcium in the human body are dairy products, including yellow cheeses, yoghurts, milk or kefirs. In addition, the calcium in food is found in leafy vegetables, including kale, broccoli or spinach, as well as in tofu, sardines or legumes. Sesame seeds, poppy seeds or chia seeds, as well as almonds and enriched soy products are also considered to be the source of the macroelement.

Reflecting on the issue of "calcium - what it occurs in" or "calcium - in what products can be found" and considering what foods containing the element should be included in the daily menu, it is worth paying attention to the bioavailability of the calcium in the body. Products of plant origin, which are a source of the mineral, often also contain substances that limit the absorption of the calcium in the body, such as phytates or oxalates, which may contribute to the low bioavailability of the element. Larger amounts of the macroelement can be delivered to the body by consuming products of animal origin, which are considered as sources of the ingredient, or by including enriched products in the daily diet.

Recommended dietary supplements with calcium

What has a lot of calcium? Calcium-rich products - table

The calcium can be supplied to the body with daily food. What is a lot of calcium in?

Food products	Calcium content [mg/100 g]
Parmesan	1380
Poppy seeds	1266
Gouda cheese	807
Sardines in oil	330
Dry soybean seeds	240
Almonds	239
Dried figs	203
Parsley	193
Hazelnut	186
Natural yogurt 2% fat	170
Kale	157
Sunflower seeds	131
Tofu	101
Oat flakes	54
Broccoli	48

Calcium - for what? Calcium properties

The calcium plays an important role in the body system, supporting the daily functioning of the human body. What is the use of the calcium? The element performs a building function, responsible for strong bones, healthy teeth and their durable structure. Moreover, the macronutrient used along with vitamin D can positively affect bone mineral density, reducing the risk of fractures and damage to bone structures, which may be particularly important among older people.

The calcium can also support the work of the nervous system by participating in the transmission of nerve impulses between cells. In addition, the mineral component may also be responsible for muscle contractions, narrowing and dilating blood vessels, and may also be involved in the process of blood clotting, accelerating the formation of fibrin fibres, which is the main component of the clot.

The scientific data obtained so far suggest that increasing calcium intake may also contribute to a slight reduction in blood pressure, which may reduce the risk of developing cardiovascular diseases. In addition, the calcium can support the production and secretion of hormones such as insulin, calcitonin or parathyroid hormone.

The results of the research also inform that the mineral component may alleviate the symptoms of premenstrual syndrome (PMS). Adequate supply of the calcium may also have a beneficial effect on people struggling with food allergies - due to the lower permeability of cell membranes, calcium may reduce the feeling of allergies.

Calcium - norm. What is the daily requirement for calcium?

In accordance with the Nutrition Standards for the Polish population, developed by the Institute of Food and Nutrition, the calcium requirement at the recommended daily intake level (RDA) among children from 1 to 9 years of age is 700-1000 mg, while among adolescents between 10. and 18 years of age is 1300 mg/day. Adults before the age of 65 should provide 1000 mg of the calcium to the body every day, and after 65 years of age - 1200 mg of the element per day.

Currently, there is no increased demand for calcium among pregnant and lactating women, although the element is necessary for the proper development of the fetus. This is due to the fact that in the female body, as a result of physiological changes, can be observed increased absorption of the calcium in the intestines.

Calcium supplementation. How and when to use it?

In society, calcium deficiencies can often be observed, which can contribute to the dysfunction of the whole human body. People who are struggling with low levels of the calcium in the body should analyse and modify the daily menu in such a way as to increase the intake of products considered to be the source of the ingredient. Among people who are distinguished by increased demand for the element, as well as among consumers who have difficulty in providing the right amount of the ingredient along with the menu for the body, for example, among vegans, dietary supplements containing the calcium may be a helpful solution.

Calcium preparations are widely available on the market. On store shelves can be found calcium in the form of one-component products, as well as in the shape of comprehensive dietary supplements that also provide the human body with other valuable compounds. Preparations are available in the form of capsules, tablets, as well as in the shape of powder or effervescent tablets, which means that every consumer will find a product that meets his individual needs and preferences.

Calcium supplementation - which form of calcium is best?

When looking for a valuable calcium supplement, it is worth paying attention to the composition of the product. The best preparation provides the body with the desired element without unnecessary additives and fillers. The form of the calcium used in the preparation is also important, because the mineral component can occur in various chemical forms.

On the market can be found preparations that contain calcium carbonate, calcium citrate or calcium hydroxide. Products with calcium hydrochloride, lactate or calcium gluconate are also available. Although studies on the absorption of individual forms of the element are limited, the analyses conducted so far suggest that the best bioavailability and relatively high calcium content are distinguished by calcium citrate and calcium carbonate.

Calcium - side effects and contraindications

The calcium is a mineral component that is necessary for the proper functioning of the human body. Improper use of dietary supplements containing the element may contribute to the occurrence of undesirable symptoms, such as increased thirst, weakness of the body, sleep problems or frequent urination. As a result of excessive consumption of calcium preparations, can also occur digestive problems such as diarrhea, bloating, abdominal pain or vomiting. Therefore, calcium supplements should always be used in accordance with the manufacturer's recommendation or as directed by your doctor, so as not to cause adverse effects.

The calcium can interact with certain medicines, so when using pharmaceuticals for example for hypothyroidism or osteoporosis, you should consult a doctor. Caution should also be maintained if you are allergic to any of the ingredients of the dietary supplement.

Bibliography:

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