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What Is the Importance of Calcium?
Calcium is the most plentiful mineral found in the human body, accounting for
1.5% to 2% of an adult's total body weight. The teeth and the bones contain the
majority of the body's calcium (about 99%). he other 1 percent is found in
blood, extra cellular fluids, and within cells of all tissues where it regulates
key metabolic functions. Calcium is needed for growth and bone density, plus it
keeps the heart pumping, muscles moving, and nerves communicating.
Sources of Calcium
A serving of milk or yogurt contains around 300 mg calcium. Information on
calcium content is also found on food labels. Other quality sources of calcium
are nuts, seeds, dark leafy green vegetables, and some varieties of marine
algae. Kale, collard greens, mustard greens, dandelion greens and other dark
green vegetables are great sources of calcium and other vital nutrients. And the
bioavailability of the calcium in these plants is enhanced when they are
braised, or stir fried with coconut, palm, olive oil or butter.
Dietary Supplement
Calcium supplements are available, if needed. Make sure to get a supplement with
vitamin D added. Vitamin D plays a key role in the absorption of calcium.
Make sure the calcium supplement will disintegrate properly by placing it in 6
ounces of vinegar for 30 minutes. If it disintegrates, your body will be able to
absorb the calcium in the pill.
Is it possible to take too much calcium?
According to the National Institutes of Health, yes. Although it should be safe
for adults to consume up to 2,000 mg of calcium every day without adverse side
effects, the institute says, going over that may lower the absorption of certain
medications, such as tetracycline, and of some nutrients, including iron.
Overuse of calcium carbonate an also lead to severe renal damage and other
problems related to calcium toxicity.
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