Calcium (Ca)

Its Role in the Body and Its Impact on Health

Introduction

Calcium (Ca) is one of the most important minerals for human health. It plays a crucial role in many processes in the body, including bone health, heart health, muscle function, and nerve function. In this article, we will explore how calcium impacts health and how it can be obtained from food.

Scientific research

• Studies show that adequate calcium intake can help prevent osteoporosis and other bone diseases.
• Some studies link calcium deficiency to an increased risk of developing colon cancer.
• Research also shows that calcium can help lower blood pressure and reduce the risk of developing cardiovascular disease.
• Some studies link calcium deficiency to an increased risk of developing diabetes.

Discoveries

• Calcium was discovered in 1808 by British chemist Sir Humphry Davy.
• In 1897, Italian physiologist Alberto Agnelli used calcium to stop the heart of an animal and showed that calcium plays an important role in heart function.
• In 1926, American physiologist James Collip demonstrated that calcium plays an important role in blood clotting.

Physiology of Calcium

Calcium is one of the main elements that make up bones and teeth. It also participates in many other processes in the body, such as muscle contraction, blood clotting, regulation of heart rhythm, and more. Calcium also plays a crucial role in nerve impulse transmission and regulation of many hormones.

Calcium Requirements

It is essential to obtain sufficient calcium for human health. The recommended daily intake of calcium for adults is between 1000 and 1200 mg, depending on age and gender. Children and adolescents also require more calcium for bone growth and development.

Calcium can be obtained from various foods, such as milk, yogurt, cheese, cottage cheese, leafy vegetables, nuts, and more. However, not all foods contain the same amount of calcium, so it is important to diversify the diet and consider individual needs.

Product	Calcium content in mg	Daily calcium intake in mg	Age-specific calcium intake in mg
Dry milk	1250	1000-1200	Adults
Parmesan cheese	1184	1000-1200	Adults
Cheddar cheese	721	1000-1200	Adults
Cottage cheese	590	1000-1200	Adults
2% milk	290	1000-1200	Adults
Greek yogurt	200	1000-1200	Adults
Gouda cheese	818	1000-1200	Adults
Mozzarella cheese	505	1000-1200	Adults
Feta cheese	493	1000-1200	Adults
Ricotta cheese	336	1000-1200	Adults
Leafy vegetables (broccoli, spinach)	130-200	1000-1200	Adults
Mineral water (high in calcium)	300-400	1000-1200	Adults
Whole milk for children (3.2% fat)	120	700-1000	Children 1-3 years
Reduced-fat milk for children (2.5% fat)	100	700-1000	Children 4-8 years
Low-fat milk for children (1.5% fat)	90	700-1000	Children 9-18 years

The table shows the calcium content in various foods, the recommended daily calcium intake for adults, and age-specific calcium intake for children. The products are sorted by decreasing calcium content in mg. This table can help people choose calcium-rich foods and ensure they are getting enough calcium in their diet.

Calcium Deficiency

Calcium deficiency can lead to various diseases, such as osteoporosis, caries, hypertension, and more. Symptoms of calcium deficiency may include bone pain, muscle cramps, irregular heart rhythm, and more.

Calcium deficiency can be particularly dangerous for women after menopause, as bone density decreases and the risk of osteoporosis increases.

Calcium Excess

Excess calcium can also be harmful to health. It can lead to the formation of kidney stones, digestive disorders, impaired absorption of other important minerals such as iron and zinc, and more.

Calcium and Bone Health

Calcium is one of the key elements for bone health. It helps strengthen bones and prevent various diseases such as osteoporosis. However, calcium is not the only factor that affects bone health. To strengthen bones, it is also important to obtain sufficient amounts of vitamin D, which helps absorb calcium, and engage in physical exercises that promote bone growth and strength.

Calcium and Heart Health

Calcium also plays a crucial role in heart health. It helps regulate heart rhythm and lower blood pressure. However, excess calcium can lead to the formation of plaques in the arteries, which can lead to heart disease.

Calcium and Dental Health

Calcium is also essential for dental health. It helps strengthen tooth enamel and prevent caries. In addition, calcium also helps strengthen gums and prevent gum disease.

Calcium and Children’s Health

Children and adolescents require more calcium for bone growth and development. Calcium deficiency can lead to delayed growth and bone development, as well as other diseases. Therefore, it is important to provide children with sufficient calcium in their diet.

Tips for Calcium Intake

To increase calcium intake, it is recommended to include calcium-rich foods such as milk, yogurt, cheese, cottage cheese, leafy vegetables, nuts, and more in the diet. Calcium supplements can also be taken if the diet does not provide sufficient amounts of calcium.

However, it is important to remember that excess calcium can also be harmful to health, so it is important not to exceed the recommended daily intake of calcium.

Interesting Facts About Calcium

• Calcium is the most common mineral in the human body.
• Calcium was discovered in 1808 by British chemist Sir Humphry Davy.
• Calcium is one of the elements that gives fire a bright red color.
• Calcium is also used in the production of cement, glass, and other materials.

Conclusion

Calcium is one of the most important minerals for human health. It plays a crucial role in many processes in the body, including bone health, heart health, muscle function, and nerve function. To maintain health, it is essential to obtain sufficient amounts of calcium from food or supplements. However, it is important to remember that excess calcium can also be harmful to health, so it is important not to exceed the recommended daily intake of calcium.