Calcium - Benefits, Deficiency and Food Source

Calcium is the most abundantly present mineral in our body which is mainly present in bones of the body. It is used to provide strength and stability to the whole system. A small quantity of calcium is also present in blood to prevent haemorrhages. It mainly constitutes 1.5-2 percent of the whole body weight of an adult. There is a dynamic equilibrium between calcium present in blood vessels and in skeleton.

Calcium is also present in plasma in three forms. There is about 40 percent calcium present in plasma membrane as non-diffusible form in combination with plasma proteins. About 10 percent of calcium is present in diffusible form in cell membrane but combines with other mineral to get ionized. The remaining 50 percent is present as both non-diffusible and ionized form.

Sources of calcium

Calcium is mostly present in milk and milk products namely cheese, curd, egg, fish etc. There is about 1200mg of calcium present in a liter of cow’s milk and 300mg in human milk. Calcium occurs in milk as carcinogen which is readily consumed by our body. The cheapest sources of calcium are green leafy vegetables, cereals, and millets. The oxalic acid present in green leafy vegetables’ forms an insoluble compound as calcium ragi which is a rich source of calcium.

Calcium is also present in peas, potatoes, soybeans and lentils. It is also present in good amount in fruit like sitaphal. Drinking water is also a source of calcium it provides about 200mg per day. A healthy and well balanced diet definitely amounts to all the necessary amount of minerals needed by our body. A definite amount of calcium present in ones body not only keeps them strong but also guards various diseases in later life.

Benefits of calcium

Ionized calcium present in plasma has many important functions such as formation of bones, coagulation of blood, cardiac action, contraction of muscles, milk production etc. it keeps the cell membrane intact for the metabolism of hormones and enzymes. It also transforms light into electrical impulses in retina.

In bones two minerals calcium and phosphorous are required to provide strength and firmness to the skeleton. This is the reason these two minerals are required and exchanged in proportion between blood and skeleton.  Calcium is very important for young mothers especially during pregnancy and children for their rapid growth.

It acts best with

In the body both calcium phosphorous together with vitamin D are required for maintaining body framework deficiency of any of these may result in serious problems. In children it is known as rickets and osteomalacia in adults. Absorption of calcium is regulated by vitamin D and is decreased by the presence of phytates, oxalates’ etc.

Deficiency syndromes

There are no disease as such evolved yet due to deficiency of calcium but for the deficiency of vitamin D the problem like rickets, osteomalacia arises. When the calcium level is reduced in the body cramp pain is felt especially in larger muscles of legs.

In infants suffering from rickets they tend to be restless in nights. Deficiency of calcium also results in tetany which causes seizure because of increasing excitably in the brain.

Daily requirements

A daily intake of 400-500mg is suggested for an adult and more amount is physiologically is needed by children and young mothers.

Effects of excessive intake

When the level of calcium rises up above the normal level the nervous system is depressed and reflex activities become sluggish. Decrease in calcium ion causes constipation, lack of appetites, and contraction of muscle walls.