Calcium(Ca)

Calcium(Ca)

Definition: Calcium(Ca) is a vital mineral that plays a crucial role in various physiological processes in the human body. It is the most abundant mineral in the body, primarily found in bones and teeth, and is essential for numerous biochemical functions.

Importance of Calcium(Ca)

• Bone Health: Approximately 99% of the body’s calcium is stored in bones and teeth, providing structural support and strength. Adequate calcium intake is crucial for bone development and maintenance.
• Muscle Function: Calcium is essential for muscle contraction. When a nerve stimulates a muscle, calcium ions are released, enabling the muscle fibers to contract.
• Nerve Transmission: Calcium ions are involved in transmitting signals between nerve cells. They play a key role in neurotransmitter release and synaptic function.
• Blood Clotting: Calcium is necessary for the blood coagulation process. It helps activate various proteins involved in clot formation.

Dietary Sources

Calcium can be obtained from various food sources, including:

• Dairy Products: Milk, cheese, and yogurt are rich in calcium.
• Leafy Greens: Vegetables like kale, broccoli, and bok choy contain significant amounts of calcium.
• Fortified Foods: Many cereals, plant-based milk alternatives, and juices are fortified with calcium.
• Fish: Canned fish with bones (e.g., sardines and salmon) are good sources.

Recommended Intake

The recommended dietary allowance (RDA) for calcium varies by age and gender:

• Adults (19-50 years): 1,000 mg per day
• Women over 50 and men over 70: 1,200 mg per day
• Children and adolescents: Varies from 700 mg to 1,300 mg depending on age.

Health Implications

• Osteoporosis: Insufficient calcium intake can lead to decreased bone density and increased risk of osteoporosis, particularly in older adults.
• Hypertension: Some studies suggest that adequate calcium intake may help lower blood pressure.
• Muscle Cramps: Low calcium levels can contribute to muscle cramps and spasms.

Conclusion

Calcium is an essential mineral critical for maintaining bone health, muscle function, nerve transmission, and blood coagulation. Ensuring adequate calcium intake through diet or supplementation is important for overall health.

References

1. Weaver CM. “Calcium.” Nutrition Reviews. 2013; 71(2): 113-119. DOI: 10.1111/nure.12001
2. Heaney RP. “Calcium, dairy products and osteoporosis.” Journal of Nutrition. 2000; 130(5): 1244S-1249S. DOI: 10.1093/jn/130.5.1244S
3. Rude RK. “Magnesium deficiency: A cause of secondary osteoporosis.” Journal of Bone and Mineral Research. 1998; 13(4): 581-589. DOI: 10.1359/jbmr.1998.13.4.581