What is calcium? The role of calcium and calcium-rich foods

We often hear about the role of calcium in bone health in both adults and children. So what is calcium and how does it work for the body? Let’s find out through the article below.

What is calcium?

Calcium (calcium) is a mineral that accounts for 1.5 – 2% of the human body weight , 99% calcium exists in bones , teeth, nails and 1% in the blood. They help prevent osteoporosis, strengthen teeth and strengthen the immune system . Calcium is abundant in broccoli, amaranth, oats, and calcium-fortified seed milks

What is calcium?

Effects of Calcium on the body

For adults

• The use of calcium helps to strengthen bones, prevent osteoporosis , limit pain and difficulty in movement, and heal fractures on bones.
• If the body lacks calcium for a long time, it will cause the heart muscle to contract weakly, when working, it is easy to get tired and sweat.
• Calcium plays an important role in the nervous system. Elderly people who lack calcium are prone to neurasthenia, poor memory, mental instability, headaches, etc.

For children

• Calcium helps children grow tall, strengthens immunity , destroys disease-causing bacteria when they enter the body.
• Lack of calcium, children will grow slowly, small and weak bones easily lead to rickets, poor tooth quality, easy decay and uneven teeth.
• Calcium is very important for the nervous system of children, calcium deficiency often manifests as night crying, startling and irritable.

For pregnant women

• Calcium directly affects the development of the fetal skeletal system during pregnancy.
• If pregnant women do not supplement calcium adequately and in the right dosage, the mother will be very susceptible to osteoporosis and dental diseases.

Types of calcium

Types of calcium

Organic Calcium

Organic calcium is natural calcium made up of calcium ions extracted entirely from natural products to ensure safety for health as well as maximum absorption. Organic calcium is easy to drink, odorless or has a slight aroma, unlike inorganic calcium.

Because organic calcium is completely natural and easy to drink. Therefore, health experts recommend that consumers choose organic calcium to supplement calcium best.

Inorganic calcium

Inorganic calcium is made up of calcium ions with inorganic compounds, which can be created by chemical reactions during the production process, or taken from natural organisms such as seashells, mussels…

Inorganic calcium is very difficult to drink and has a very bad smell, fishy and difficult to absorb, so the excess calcium remains quite a lot. This excess calcium will be deposited in the walls of blood vessels, kidneys, liver… causing calcification of the vessel walls, kidney stones, constipation. Those are the first side effects when we use inorganic calcium for a long time.

How to add calcium to the body

Calcium is in which foods?

• Eat calcium-rich vegetables like collard greens or amaranth, they all contain a lot of calcium.
• Oats: this is a very useful food for the prevention of calcium deficiency disease.
• Calcium-fortified milks: The human body can easily absorb the calcium in milk. Some dairy products contain a lot of calcium such as: Vinamilk Calcium Pro milk, Fami Calcium soy milk.
• In addition to eating calcium-rich foods, you can supplement calcium for the body with functional tablets.
• Seafood is a rich source of calcium to help support healthy bone development
• Vegetables are also a very rich source of calcium that you should add to your diet

>> See more: How to choose calcium supplements

Drink calcium properly

Drink calcium properly

Should calcium supplement by oral tablet?

Having a scientific diet is the best way to supplement calcium for the body , but calcium supplements can also be an option if the diet is deficient.

However, before taking calcium supplements, each person should make sure how much calcium the body needs or when and how much to take for the supplement to be effective and safe.

When to take calcium?

According to nutritionists, calcium should be taken in the morning (between 7am and 8am) to be easily absorbed into the body, reducing the risk of calcium accumulation in the kidneys and urinary tract. At the same time, should not take calcium before eating to avoid affecting the stomach.

Therefore , calcium should be taken about an hour after breakfast. Combined with breakfast , you can both eat and sit in the sun on the patio, vitamin D from the sun will help support calcium synthesis, maximum absorption into the body.

Calcium dosage

The amount of calcium required for the body varies from person to person. For pregnant and postpartum women, the elderly will need more calcium than other subjects, the average calcium requirement of pregnant women is about 1000-1200mg of calcium per day.

As for young children when taking calcium, it is necessary to pay attention to the dosage because the needs of each age are not the same, avoiding calcium deficiency or excess is not good for health. Supplement for children every year from 2 to 3 times, interval from 3 to 4 weeks. In addition, you need to keep your child outdoors to get vitamin D from the sun.

Notes when supplementing with Calcium

Depending on age, supplement with appropriate amount of Calcium:

Children 1-3 years old: 700mg/day.

– Children 4-8 years old: 1,000mg/day.

– Children 9-18 years old: 1,300mg/day.

– Adults aged 19-50: 1,000mg/day.

– Pregnant or lactating women: 1,000mg/day.

Men 51-70 years old: 1,000 mg/day.

– Women 51-70 years old: 1,200 mg/day.

– From 71 years and older: 1,200 mg/day.

– Abuse of calcium causes the body to have an excess of this substance, which will easily cause kidney stones and impaired kidney function, children are prone to constipation, anorexia, fatigue and joint deformities.

– In addition, when the body has an excess of calcium, it will lead to a decrease in the absorption of other substances such as iron, zinc …

– You should choose to use the right milk for your body and age. Do not abuse calcium supplements without consulting your doctor.

Calcium is an essential substance for the human body. However, the rational and correct use of calcium is also extremely important. Hope this article provides you with a lot of useful information.

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