10 essential health benefits of calcium
Did you know that calcium makes up about 1.5-2% of the total weight of the human body?
Calcium is known to be essential for the growth and strengthening of bones and teeth. But calcium has many other health benefits. Where calcium plays a vital role in human health. About 99% of the calcium in the body is found in the bones and teeth, but the remaining trace percentage has an important role in performing the rest of the vital body functions such as transmitting nerve impulses and performing various muscle functions.
The amount needed by the body calcium according to the age
Calcium needs vary by age.
From 0-12 months the body needs 525 mg per day.
From 1-3 years the body needs 350 mg per day.
From 4-to 6 years the body needs 450 mg per day.
And from 7-10 years the body needs 550 mg per day.
And from 11-18 years (for females) the body needs 800 mg per day.
And from 11-18 years (for males) the body needs 1000 mg per day.
Learn about the top 10 health benefits of calcium
The most important sources of calcium are dairy products, legumes, broccoli, salmon, yogurt, brown rice, oranges, and cabbage.
1- Bone growth and strength
Calcium helps prevent osteoporosis. Calcium is one of the most vital nutrients for the growth and strength of bones, especially for children and infants. Calcium absorption and bone growth peak until the age of 20, and gradually decline thereafter. Adequate amounts of calcium and vitamin D increase bone density in children and infants.
2- Prevention of kidney stones
Some believe that calcium causes kidney stones, but this is not true. Research has proven that calcium intake helps protect against kidney stones that damage the lining of the body.
3- Premenstrual Syndrome
Scientific research related to menstruation has shown that low levels of calcium and vitamin D may lead to a negative reaction with the hormones estrogen and progesterone. Doctors recommend eating about 1,000 milligrams of calcium and about 1,000-2,000 units of vitamin D per day during the premenstrual period.
4- Treating high blood pressure
Regular intake of calcium through natural sources or supplements helps to regulate and reduce high blood pressure.
5- Cancer treatment
Eating foods rich in antioxidants helps prevent cancer, but research has proven that eating the necessary quantities from the body helps treat colon, breast, and ovarian cancer.
6- For the treatment of diseases of the heart and blood vessels
Eating calcium-rich food sources helps lower the risk of cardiovascular disease and high blood pressure as well.
7- For a healthy smile
Calcium is an essential element for the health of the bones of the jaws and teeth. However, calcium is required for the presence of phosphorous to make the most of it for strengthening bones. Children's teeth need adequate amounts of calcium with phosphorous to form strong structures of bones and teeth. Calcium works on the health of the jaw bones and prevents tooth breakage, and also helps prevent the proliferation of bacteria and tartar inside the mouth.
8- Balance the pH level
Eating fast foods, sugars, and carbonated drinks causes the mouth to become acidic. This helps to increase high blood pressure and the formation of kidney stones. And calcium helps prevent this problem by reducing the level of acidity in the mouth.
9- Combating chronic diseases
Calcium plays an essential role in fighting chronic diseases. Eating large amounts of calcium contributes to the risk of many chronic diseases.
10- Lose weight
Calcium helps increase the metabolic rate. Calcium helps lose weight by increasing fat burning and reducing the amounts of fat stored in the body.
Important tips before taking calcium supplements
Excessive calcium intake should be avoided, as it may adversely affect health.
Consult your doctor before taking calcium supplements.
Calcium deficiency may lead to some cramps, joint pain, increased heart rate, increased cholesterol levels, insomnia, retardation of growth, broken nails, eczema, and pain in the legs.
Pregnant women should eat plenty of calcium sources during their diet.
Calcium is best obtained from natural sources
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