Calcium: more than just for bones

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Calcium: More than just bone calcium is an important mineral that is known for more than just strong bones and teeth. It plays a crucial role in many vital functions of our body. In this article we will deal with the various tasks of the calcium more closely and why we should take care to take enough of it. The importance of calcium for the body of calcium is the most common mineral in our body and accounts for about 1-2 % of our body weight. The majority of the calcium, about 99 %, are in the bones and teeth. There is ...
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calcium: more than just for bones

Calcium is an important mineral that is known for more than just strong bones and teeth. It plays a crucial role in many vital functions of our body. In this article we will deal with the various tasks of the calcium and why we should take care to take enough of it.

The importance of calcium for the body

Calcium is the most common mineral in our body and accounts for about 1-2 % of our body weight. The majority of the calcium, about 99 %, are in the bones and teeth. It is primarily responsible for the strength and stability of this tissue.

calcium for bones and teeth

Calcium is of crucial importance for the formation and maintenance of strong and healthy bones and teeth. Of all the minerals that occur in our bones, calcium is the largest share. It is involved in the mineralization of the bones, which means that it is responsible for storing minerals such as phosphate and magnesium in the bone tissue matrix.

A lack of calcium can lead to reduced bone density, which can lead to osteoporosis and an increased risk of broken bones. For this reason, it is important to absorb enough calcium through food or nutritional supplements, especially at a young age when bone formation is strongest.

calcium for the muscle and nerve function

Calcium also plays an important role in the transmission of signals between the nerve cells and the muscle cells. When a nerve impulse arrives, calcium is released in the muscle cells, which leads to a contraction. In the event of a lack of calcium, muscle cramps and impaired muscle and nerve function can therefore occur.

calcium for the heart and blood clotting

Our heart is a muscle organ that requires calcium for correct contraction. A lack of calcium can lead to cardiac arrhythmia and increase the risk of high blood pressure. In addition, calcium also plays a role in blood clotting. In the event of an injury, the platelets of blood relieve calcium to support the clotting of the blood and to prevent excessive bleeding.

Calcium for cell communication and body regulation

Calcium is also of crucial importance for a variety of other functions in the body. A sufficient calcium supply is important for cell communication, in which nerve impulses and hormones are transmitted. It also plays a role in regulating the pH in the body, enzyme activity and the control of blood sugar levels.

recommended daily calcium intake

The recommendations for daily calcium intake vary depending on age and gender. The European Food Safety Authority (EFSA) recommends a daily intake of 1000 mg of calcium for adults. Pregnant and breastfeeding women need a little more, about 1200 mg per day. Children and adolescents also have different recommendations, depending on their age and growth stage.

It is important to note that high doses of calcium can also have negative effects. An excess of calcium can affect the absorption of other important minerals such as iron, zinc and magnesium. It is therefore advisable to comply with the recommended doses and consult a doctor or nutritionist if necessary.

Calcium -rich foods

A balanced diet that is rich in calcium -rich foods can contribute to maintaining a healthy calcium level. Here are some foods that are a good source of calcium:

- dairy products such as yogurt, cheese and milk
- kale, broccoli, spinach and other green vegetables
- Tofu and other soy products
- Sardines and other fat -rich fish
- Almonds and other nuts

It is also important to note that the calcium absorption is influenced by other nutrients. For example, vitamin D improves calcium in the intestine, while oxalate -containing foods such as spinach and rhubarb can reduce calcium intake.

summary

Calcium is an essential mineral that is of crucial importance for many functions in the body. It supports the formation and preservation of strong bones and teeth, controls the muscle and nerve function, plays a role in heart health and blood clotting and is important for cell communication and body regulation.

It is important to consume enough calcium through a balanced diet, especially at a young age, to ensure optimal bone health. Calcium -rich foods such as dairy products, green vegetables, tofu and nuts can help to cover the daily requirement. Remember to comply with the recommended doses and consult your doctor or nutritionist.