What to do to fill calcium deficiency
"Calcium" is an important mineral that is very necessary for our body. It
helps in strengthening the structure of bones and teeth.
It is essential not only for the formation of bones and teeth, but also
for the proper functioning of many important functions of the body. The
importance of calcium is highlighted in detail below:
Table of Contents: Things to do to meet calcium deficiency | Functions of calcium
What is calcium? Calcium
Calcium is a chemical element, whose symbol is Ca and atomic number is
20. It is a metal and is found in large quantities in the earth's crust.
However, it plays an important role in our body as a food ingredient or
mineral.
Role of calcium in the human body:
- It is the main structural element of bones and teeth.
- It is essential for the normal functioning of nerves, muscles and the heart.
Some properties of calcium:
Properties Description
Chemical symbol Ca
Atomic number 20
Class metal (Alkaline Earth Metal)
State Solid at room temperature
Color Silvery-white
Where is calcium found in the body?
- 99% is found in bones and teeth
- 1% is found in blood, muscles and other tissues
Simply put:
"Calcium is a mineral that is essential
for the proper functioning of our bones, teeth,
muscles
and nerves."
Why does calcium overload occur?
Calcium deficiency occurs when the body does not receive enough calcium
or the body cannot absorb it properly. This is known as
Hypocalcemia.
Causes of calcium deficiency:
1. Lack of calcium-rich foods in the diet
- Deficiency occurs in those who do not eat milk, yogurt, cheese, vegetables or calcium-rich foods.
2. Vitamin D deficiency
- Vitamin D helps the body absorb calcium.
- Without vitamin D, the body cannot use calcium properly.
3. Age
- As the body ages, calcium absorption decreases, especially after menopause in women.
4. Hormonal imbalance
- Especially if there is a problem with Parathyroid hormone, calcium levels can decrease.
5. Kidney problems
- The kidneys control the balance of calcium. If there is a problem with the kidney, calcium deficiency can occur.
6. Excess sodium and caffeine intake
- Consuming too much salt or tea and coffee can cause calcium to be excreted through the urine.
7. Excessive alcohol or smoking
- These hinder the absorption of calcium.
8. Long-term use of medications
- Such as steroids, some antibiotics, acidity-reducing drugs, etc. can interfere with the absorption of calcium.
Things to do to meet calcium deficiency.
To meet the calcium deficiency, you may need to take supplements
according to your diet, lifestyle, and if necessary, your doctor's advice.
Below are some effective suggestions:
Dietary changes:
Eat calcium-rich foods regularly. For example:
✔Dairy foods:
- Milk
- Yogurt
- Chickpeas/Panzer
✔Vegetables:
- Spinach
- Red leafy vegetables
- Sweet pumpkin leaves
✔Fish:
- Small fish (e.g., herring, mackerel, catfish), fish that can be eaten with bones
✔Nuts and seeds:
- Sesame seeds
- Almonds (especially almonds)
- Sunflower seeds
✔Others:
- Eat eggshells in small amounts (with special caution)
- Calcium-fortified foods (e.g., bread, cereal, orange juice)
☀️ Get enough sun:
The body produces vitamin D from sunlight, which helps absorb
calcium.
It is good to expose yourself to sunlight for 15–30 minutes every day in
the morning (take caution to avoid excessive sunburn).
✔Supplements (if necessary):
Calcium and vitamin D supplements can be taken as per the doctor's
advice.
It is important to follow the prescribed dosage without taking too
much.
🚫 Avoid:
- Excessive tea and coffee, which can reduce calcium absorption
- Excessive soda or soft drinks
- Smoking and alcohol
Sources of Calcium.
There are many natural and readily available sources of calcium, which
you can consume through your daily diet. Below are the main sources of
calcium:
Animal Sources:
Calcium is easily absorbed from these sources.
1. Milk and dairy products
- Cow's milk
- Curd
- Cheese
- Ghoul
2. Fish
- Small fish (can be eaten with bones) such as: Kachki, Mala, Shin
- Dried fish
- Canned sardines (can be eaten with bones)
3. Eggs
- Egg yolks and egg shells (especially if processed)
Plant Sources:
Important for those who are vegetarians.
1. Green vegetables
- Spinach
- Red leafy vegetables
- Mentich leafy vegetables
- Spinach leaves
- Sweet pumpkin leaves
2. Pulses and grains
- Lentils
- Mung beans
- Rajma
- Chickpeas
- Soybeans
3. Almonds and seeds
- Sesame seeds
- Almonds
- Sunflower seeds
- Chia seeds
4. Fruits
- Oranges
- Grapes
- Mangoes
- Dry fruits such as dates, raisins
Calcium-fortified foods:
- Calcium-rich cereals
- Fortified orange juice
- Calcium-fortified bread or milk
Sunlight (Vitamin D Source):
Vitamin D is needed for calcium absorption. Therefore, sunlight is also
helpful in indirectly absorbing calcium.
What is the function of calcium?
Calcium is a very important mineral element in the body. It is not only
for bones and teeth, but also plays a role in various important functions
of the body. The main functions of calcium are highlighted below:
1. Building and strengthening bones and teeth
- About 99% of the body's total calcium is stored in bones and teeth.
- It keeps bones strong and prevents osteoporosis (bone loss).
2. Heart rate regulation
- Calcium helps in the normal contraction and expansion of the heart muscle, thus maintaining a proper heart rate.
3. Aiding in muscle function
- Without calcium, muscle contraction is not possible.
- It helps prevent muscle spasms, weakness and pain.
4. Proper functioning of the nervous system
- Calcium plays an important role in nerve impulse transmission.
- It helps in the exchange of information between the brain and other parts of the body.
5. Aiding in blood clotting
- Calcium is essential in the process of stopping blood from a cut or injury.
- It activates some proteins necessary for blood clotting.
6. Help in cell function
- Calcium plays a role in cell division and growth, hormone secretion, etc.
7. Maintaining acid-base balance
- Calcium helps in maintaining the pH balance in the blood.
In short:
Calcium = bone foundation + heart rhythm + muscle strength + nerve
messages + blood clotting + cell function.
What diseases are caused by calcium deficiency?
Calcium deficiency, which is called Hypocalcemia in medical language, can
cause various problems and diseases in the body. Below are the diseases or
symptoms that can occur due to calcium deficiency:
1. Bone disease
- Osteoporosis: Bones become thin and brittle, and can break easily.
- Osteomalacia: Bones in adults become soft, causing pain and weakness.
- Rickets: Children's bones become curved, usually with bowed legs.
2. Muscle problems
- Muscle cramps
- Flaccidity or numbness in the arms and legs
- Weakness and loss of strength
3. Nervous problems
- Mental confusion
- Excessive excitement or anxiety
- Memory loss or loss of attention
4.🦷Dental problems
- Gum problems
- Loss or weakening of teeth
- Delayed teething (in children)
5. Heartbeat problems
- Irregular heartbeat (arrhythmia)
- Weakening of the heart
6. Blood clotting problems
- Lack of calcium can cause problems with blood clotting.
7. In children
- Slow growth
- Delay in walking or standing
- Seizures (in severe cases)
⚠️ Symptoms:
- Frequent bone pain or fractures
- Tingling or numbness in the arms and legs
- Dry skin, brittle nails
- Increased hair loss
If such symptoms or problems occur, then the calcium level in the blood
should be checked and supplements or diet should be changed as per the
doctor's advice.
Our final words
Calcium is an essential mineral for the body, which plays an important
role in the normal functioning of bones, teeth, muscles, nerves and the
heart. Calcium deficiency can cause various problems in the body -
especially bone weakness, muscle cramps, dental problems and heart rhythm
complications.
"Strong bones, healthy body - calcium should be on everyone's nutrition
list."
কমেন্ট করুন। প্রতিটি কমেন্ট রিভিউ করা হয়।
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