Calcium

December 15, 2024

Published

Last Updated

December 15, 2024

Graham's Key take aways :

Calcium plays a notable role in maintaining heart health, blood pressure regulation, and preventing osteoporosis
Calcium-rich foods like dairy, leafy greens and fortified products are key to meeting daily needs.

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What is Calcium ?

Calcium is the most abundant mineral in the body, primarily stored in bones and teeth. It is crucial for building and maintaining bone structure, supporting muscle contractions, nerve signalling, and blood clotting. The body does not produce calcium, so it must be consumed through diet or supplements.

For further reading, explore the National Institutes of Health (NIH) guide on calcium.

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Health benefits of calcium

Strengthens Bones and Teeth

Calcium is essential for developing and maintaining bone density, helping to prevent osteoporosis.

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Supports Muscle Function

Plays a critical role in muscle contraction and relaxation, including maintaining a healthy heartbeat. For details, visit the American Heart Association's calcium guide.

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Regulates Blood Pressure

Adequate calcium intake may lower high blood pressure and support cardiovascular health.

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Reduces Risk of Kidney Stones

Dietary calcium can prevent the formation of kidney stones by reducing oxalate absorption. Learn more at Mayo Clinic.

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Aids in Weight Management

Some studies suggest calcium supports fat metabolism and weight management.

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Best foods rich in calcium

A balanced diet is the best way to ensure adequate calcium intake.

Recommended daily intake

Adults (19-50 years): 1,000 mg

Women (51+ years): 1,200 mg

Men (51-70 years): 1,000 mg

Teens (9-18 years): 1,300 mg

Calcium supplements

While it’s best to get calcium from food, supplements can help if dietary intake is insufficient. However, excessive calcium from supplements may increase the risk of kidney stones or cardiovascular issues. Always consult a healthcare provider before starting a supplement.

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FAQs

1. How does calcium support blood pressure regulation?

Calcium helps relax blood vessels, reducing the strain on the cardiovascular system.

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2. Can I consume too much calcium?

Yes, excessive calcium intake, especially from supplements, can cause hypercalcemia, leading to kidney stones and other health concerns.

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3. Is calcium important for children?

Absolutely. Calcium is crucial during childhood and adolescence for bone growth and development.

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Conclusion

Calcium is essential for strong bones, muscle function, and overall health. A balanced diet rich in calcium-filled foods, combined with regular exercise, helps maintain bone strength and prevent conditions like osteoporosis. If needed, supplements can be used under professional guidance. Prioritising calcium today supports a healthier, more active future.

Related terms

Bone Density: A measure of the strength of bones, directly linked to calcium levels.
Kidney Stones: Hard deposits formed in the kidneys, often due to poor calcium regulation.
Osteoporosis: A condition characterised by weakened bones, preventable with adequate calcium.

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