CALCIUM THE BACKBONE

Calcium is one of the most important elements in the diet. It is a macronutrient (largely found and required) in human body. It is mainly stored in bones, teeth and soft tissues (for ex-bone cartilage) in the body.  It accounts for 1-2% of adult body weight, 99% of which is found in bones and teeth. Apart from being the backbone of the body, it also helps in inward and outward movement of nutrients in and out of the body cells. Because of this function it helps in muscle movement (contraction and relaxation), blood vessel dilation and contraction, it also helps in transmitting the messages in nervous system. Calcium is also helpful in blood clotting.

           Calcium doesn’t get absorbed in the body without the help of “vitamin D”. Body prepares vitamin when exposed to early morning sunlight. The levels of calcium in the body regulate many vital body functions and maintain a good bone health.

          Absorption of calcium in the body is at its peak in small children and adolescent kids. It decreases as the age progresses. Therefore calcium intake of the children and adolescents should be good. Calcium absorption is at its best when it is combined with Vitamin D and during the morning hours. For ex.-having a cup of milk with an egg in any form, may it be boiled, scrambled or poached.

          Someone should not consider having cups of tea or coffee made from milk as a source of calcium. Tannin and caffeine present in tea or coffee bind to the calcium present in the milk. This binding makes the calcium in the milk unusable by the body. In simple words the calcium present in the milk cannot be utilized by the body.

Sources of calcium:-

·        The most important source of calcium is milk and its products like curd, paneer, buttermilk, cheese, etc.

·        One can also find calcium in veggies like broccoli, dark green leafy vegetables.

·        People who are lactose intolerant (who are allergic to milk and milk products), Soya is also a good source of calcium. Soya products like tofu, soya milk can also be consumed as good source.

·        Non- vegetarian food is a rich source of calcium.

·        Cereals like raagi (nachani) are a good source.

·        Nuts –almonds, walnuts, peanuts contain a good amounts of calcium.

·        Shell fish like lobster, oyster, prawns, and crabs are also rich in calcium. But because of its high fat contents, heart patients should be careful while eating them.

·        As mentioned earlier vitamin D plays a vital role in absorption of calcium. Sources of Vitamin D are egg yolk and fish.

Deficiency of calcium is seen mainly in post-menopausal women. Post menopause because of the absence of female hormones calcium levels in the bone drop. There is no calcium deposition in the bones due to lack of the female hormone. Other reasons for calcium deficiency are insufficient intake, any disease condition or clinical malfunction in the body metabolism. Vegetarian people are at risk of calcium deficiency, if they don’t pay attention to their milk, green leafy vegetable, nuts consumption. Insufficient quantity of hormones that play role in calcium absorption, can lead to calcium deficiency.

     Calcium toxicity may lead to kidney stones, nausea, constipation, etc. but calcium toxicity is very rare.