Calcium

Functions

Calcium plays a crucial role in various physiological functions in the human body, its more important functions are:

Bone Health: Calcium is essential for the formation and maintenance of strong bones and teeth. About 99% of the body's calcium is stored in bones and teeth, providing structural support and strength. Calcium, along with other minerals like phosphorus and magnesium, contributes to the mineral density and integrity of the skeletal system.
Muscle Contraction: Calcium is involved in muscle contraction, including both skeletal muscles (responsible for movement) and smooth muscles (found in organs and blood vessels). When a muscle receives a signal to contract, calcium ions are released from storage sites within the muscle cells. The interaction of calcium with proteins allows the muscle fibers to slide and generate force, resulting in muscle contraction.
Nerve Function: Calcium plays a critical role in nerve impulse transmission. When a nerve signal is generated, calcium ions are involved in the release of neurotransmitters from nerve cells. These neurotransmitters transmit signals between nerve cells and facilitate communication throughout the nervous system.
Blood Clotting: Calcium is necessary for the process of blood clotting or coagulation. When there is damage to a blood vessel, calcium ions help initiate a series of reactions that lead to the formation of a blood clot, preventing excessive bleeding.
Hormone Regulation: Calcium is involved in the regulation of various hormones within the body. One example is parathyroid hormone (PTH), which is released by the parathyroid glands in response to low blood calcium levels. PTH helps increase calcium levels by stimulating calcium release from bones, enhancing calcium absorption in the intestines, and reducing calcium excretion by the kidneys.
Enzyme Activity: Many enzymes in the body require calcium as a cofactor to function properly. Calcium ions help activate enzymes involved in various metabolic reactions, including energy production, protein synthesis, and hormone metabolism.
Cell Signaling: Calcium ions act as signaling molecules within cells. They participate in numerous cellular processes, including cell division, gene expression, and cell differentiation. Calcium signaling is involved in regulating cell growth, cell communication, and overall cellular function.

Problems

While calcium is an essential nutrient for maintaining good health, it is important to note that too much calcium can also be harmful. Excessive calcium intake can lead to kidney stones, constipation, and other health problems. Therefore, it is important to consume calcium in moderation and to speak with a healthcare professional before starting any supplement regimen.

Overall, calcium is a micronutrient that plays a crucial role in maintaining optimal health and wellness. By consuming a balanced diet that includes plenty of calcium-rich foods and speaking with a healthcare professional when necessary, you can ensure that you are getting enough calcium to support a healthy lifestyle. So, if you're looking to improve your overall health, make sure to pay attention to your calcium intake and incorporate calcium-rich foods into your daily diet.

Food Sources

Food sources that are rich in calcium include:

Dairy Products: Dairy products are excellent sources of calcium. They include milk, cheese, yogurt, and kefir. Opt for low-fat or fat-free options to reduce saturated fat intake.
Leafy Green Vegetables: Certain leafy green vegetables are high in calcium. Examples include kale, collard greens, spinach, bok choy, and broccoli. These vegetables also provide other essential nutrients and are a good option for individuals who avoid dairy.
Fortified Plant-Based Milk Alternatives: Many plant-based milk alternatives, such as soy milk, almond milk, and oat milk, are often fortified with calcium to provide a similar nutrient profile to cow's milk. Be sure to check the labels to ensure they are fortified with calcium.
Canned Fish with Bones: Canned fish with soft, edible bones, such as salmon and sardines, are not only a good source of protein and omega-3 fatty acids but also provide a significant amount of calcium.
Tofu: Tofu, made from soybeans, is a versatile plant-based protein source that is often fortified with calcium. It can be used in various dishes, such as stir-fries, soups, and salads.
Sesame Seeds: These tiny seeds are a surprising source of calcium. You can sprinkle them on salads, stir them into sauces, or use them as a topping for various dishes.
Almonds: Almonds are not only a good source of healthy fats and protein but also provide some calcium. Enjoy them as a snack or incorporate them into your meals and recipes.
Fortified Breakfast Cereals: Some breakfast cereals are fortified with calcium and other nutrients. Check the labels to find options that provide a substantial amount of calcium.
Legumes: Legumes, including chickpeas, black beans, and white beans, contain moderate amounts of calcium. They are also rich in fiber, protein, and other essential nutrients.
Fortified Fruit Juices: Certain fruit juices, such as orange juice, are fortified with calcium. However, it's important to note that fruit juices are often high in sugar, so it's best to consume them in moderation.

Remember that the calcium content can vary depending on the brand, processing methods, and cooking techniques. It's advisable to refer to nutrient databases and food labels for more specific information on the calcium content of different foods.

Incorporating a variety of these calcium-rich foods into your diet can help meet your daily calcium needs. If you have specific dietary restrictions or concerns, consulting with a registered dietitian is recommended to ensure you're meeting your calcium requirements.

References

National Institutes of Health. (2021). Calcium: Fact Sheet for Health Professionals. Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

Weaver, C. M., & Heaney, R. P. (2006). Calcium. In Modern Nutrition in Health and Disease (11th ed., pp. 223-239). Lippincott Williams & Wilkins.

Mangano, K. M., & Kerstetter, J. E. (2013). Calcium and bone health: influencing factors and strategies. Nutrition Reviews, 71(4), 237-252.

Weaver, C. M. (2014). Calcium bioavailability and its relation to osteoporosis. Proceedings of the Society for Experimental Biology and Medicine, 215(4), 20-26.

U.S. Department of Agriculture, Agricultural Research Service. (2021). FoodData Central. Retrieved from https://fdc.nal.usda.gov/

Harvard T.H. Chan School of Public Health. (2021). Calcium. The Nutrition Source. Retrieved from https://www.hsph.harvard.edu/nutritionsource/calcium/

What is Calcium

Calcium is an essential micronutrient that plays a vital role in maintaining overall health and wellness. It is a mineral that is necessary for the development and maintenance of healthy bones and teeth, as well as for the proper functioning of nerves and muscles. Additionally, calcium is involved in regulating heart rhythm, blood clotting, and hormone secretion. Calcium deficiencies can lead to weakened bones and muscle cramps, and can increase the risk of osteoporosis and other bone-related conditions.

Story

In the early 20th century, scientists recognized the importance of calcium in maintaining strong bones and teeth. Studies and experiments conducted in the field of nutrition and physiology provided evidence of calcium's role in muscle function, blood clotting, nerve transmission, and other vital bodily processes.

In the mid-20th century, the identification of calcium as a mineral required for proper growth and development solidified its significance in human nutrition. Researchers discovered that calcium deficiencies can lead to conditions like rickets in children and osteoporosis in adults.