From the moment you are created, the mineral calcium becomes vital for general well-being. Every cell of the human body is dependent on calcium in a variety of ways. The areas in which the body makes use of calcium include nerves, the heart bones, muscles, and the joints. If you’re looking to learn more about this essential mineral, this article will provide all the information you need to know.
What is calcium?
As one of the largest minerals found in our bodies Calcium plays a variety of vital tasks. It is crucial for bone health, muscle health and cardiovascular function, as well as the nervous system. It also acts as a coenzyme in metabolic processes within the body. Additionally, it is associated with the skeletal system as it is essential for the growth and maintaining the bone structure.
The majority of the calcium stored inside the bones, and is considered to be a storage place for calcium. In contrast, only one percent of calcium is not found in the bones.
The body can’t make calcium by itself therefore we must consume additional calcium through eating. Also, ensure that your body has enough calcium or else it could absorb calcium from bones, which could lead to developing osteoporosis.
Apart from maintaining bone health and helping prevent weak bones Calcium intake is essential for many other reasons, including:
- Control the contractions of muscles
- Protect your jawbones by supporting them and protecting your teeth from bacterial infections
- Help to transfer nutrients through blood vessels.
- Maintain an appropriate weight
- Keep a steady blood pressure to maintain the health of your heart.
- Eliminating kidney stones
- Lower indigestion
- Balance pH levels
How does calcium impact the growth of height?
Bones are living tissues within our bodies. They grow continuously in size, building, repairing and replacing.
From the moment of birth to around 25 years old Our bodies build greater bones. This is not just in length, but also in the density. Between 25 and 50 years old when bones begin disintegrating and rebuilding at the same speed. Because the bones have a healthy state that is why we have what is known as the “peak bone mass.” However, after 50 years old, we begin breaking into more fractures than can rebuild. Even though we’ll lose bone mass however, not all will be affected by osteoporosis.
It is worth noting that children get taller as their bones get larger and longer. As we have mentioned calcium is essential to maintain and build strong bones. This is the reason you have to take in enough calcium to maintain adequate levels in the blood . Or the body extracts calcium from bones. If calcium is constantly removed from bones, they’ll become less strong over time.
How amount of calcium do you require daily?
| Age | Male | Female | Pregnant | Breastfeeding |
| 0-6 months | 200 | 200 | ||
| 7-12 months | 260 | 260 | ||
| The age range is 1-3 years. | 700 | 700 | ||
| 4-8 years old | 1,000 | 1,000 | ||
| 9-18 years old | 1,300 | 1,300 | 1,300 | 1,300 |
| 19-50 years old | 1,000 | 1,000 | 1,000 | 1,000 |
| Between 51 and 70 years old | 1,000 | 1,200 | ||
| Age 71+ | 1,200 | 1,200 |
What is the best way to add calcium to your diet for an increase in height?
Dietary sources
One of the best methods to get the suggested calcium consumption is to eat calcium-rich food items. However, not everyone does not receive the recommended daily dose. Therefore, it is important to be aware of the foods you should concentrate on to achieve greater levels of calcium.
| Food types | Examples | Calorie range (mg/serving) |
| Dairy | Milk cheese, milk yogurt | 150 – 305 |
| Vegetables | Broccoli, kale, bok choy, lettuce, rhubarb | 59 – 250 |
| Fruits | Oranges and the figs (dried) and strawberries Kiwis | 16 – 95 |
| Nuts and seeds | Almonds, hazelnuts and sesame seeds, walnuts | 28 – 75 |
| Meat | Red meat, chicken, | 21 – 105 |
| Seafood | Sardines, salmon and prawns oysters | 35 – 300 |
| Other | Eggs Tofu, seaweed canning chickpeas, soybeans or eggs | 21 – 105 |
Calcium supplements
In some instances, your doctor may suggest taking supplements to make sure you get enough calcium intake daily. 500-600 mg per day is the recommended and safe dose you should consume. Calcium carbonate and calcium citrate are the most popular kinds you can find. It is available in a variety of forms, such as powder or tablets.
Be sure to take the right dosage, as your doctor recommended. Do not take too much calcium or it could result in an increase in the risk of colon polyps as well as kidney stones.
What are the most important things to think about when adding calcium?
It is not all of the calcium we consume is taken in. It is important to be mixed with certain vitamins and nutrients to increase its absorption.
Vitamin D
Vitamin D is essential for bone strength due to a number of reasons. It assists in increasing the absorption of calcium in the gastrointestinal tract, regulate the amount of calcium present in the blood, and strengthen the structure of the skeletal system. It also aids in the maintenance of muscles and reduces the risk of falling.
The most effective and efficient Vitamin D comes from the sun. Simply expose your hands, face and arms to sunlight every all day. You can also find vitamin D in certain foods, such as eggs, fish that is fatty liver, as well as food items that are fortified. If you are not getting enough vitamin D through exposure to sunlight and your diet it is important to talk about this with your physician.
How do you need to get each for the entire day?
| Age | The recommended amount |
| Between 0 and 12 months | 10 mcg (400 IU) |
| 1-13 years old | 15 mcg (600 IU) |
| 14-18 years old | 15 mcg (600 IU) |
| 19-70 years old | 15 mcg (600 IU) |
| Age 71+ | 20 mcg (800 IU) |
| Teens and pregnant women | 15 mcg (600 IU) |
Vitamin K
Apart from taking vitamin D supplements and vitamin D, you must also add vitamin K in order to regulate calcium levels and strengthen bones for your body. It is possible to satisfy the daily requirement for vitamin K simply by eating broccoli as well as dark green salads, Brussels sprouts, Kale as well as collared and steamed greens.
Protein
The nutrient is an essential building block in replacing and repairing tissues that heals fractures as well as supporting immunity. The quantity of protein that you require each day varies based on several aspects. According to the Dietary Reference Intake suggests 0.36 grams of protein per pound body weight. For example, if you weigh 150 pounds, you should consume around 54 grams of protein a day.
However, if you consume too much protein, in addition to your calcium intake you consume it is possible that calcium will be removed from your bones due to the fact that extra protein gets burnt.
If you take with too much calcium?
The medical term “hypercalcemia” is that refers to an increase in calcium that is present in your bloodstream. The maximum amount of calcium levels is set at 2,500 milligrams per day in both supplements and food sources. If you take in too muchcalcium, especially supplements, you may experience various issues, including constipation, kidney stones or prostate cancer. For certain individuals, if excessive amounts of calcium are within blood vessels, this may result in heart issues.
In an e-book
Calcium is vital for maintaining the required amount of bone mass in order to help strengthen the bones of your body. It is suggested that you consume adequate amounts of calcium from food sources or consult a doctor to assist you in building up and maintain a regimen of eating healthy foods.
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