Calcium is a vital mineral nutrient that is very important for the formation and maintenance of strong and healthy bones. As such, it is important to include foods that are calcium sources in your diet daily. Particularly for children and young adults, the strength of the bones depends largely on the amount of calcium absorbed from food. Below are the key functions of calcium in the human body:
· Building, support and maintenance of strong bones
· Prevents tooth decay
· Reduces muscle cramps
· Aids nerve conductivity, muscle contraction (including normal heartbeats), and cell division
Taking in the right amount of calcium is very important, but it is advisable to absorb calcium from food, rather than supplements and pill dosing. Quite a number of foods are rich sources for calcium. They include cheese, yogurt, sardines (with bones), broccoli, peas, leafy greens (such as kale and spinach), almonds, Brazil nuts, sesame seeds, tofu, soymilk, dried figs and apricots.
While seeking to ingest the required amount of calcium from fatty foods like cheese, one must be especially careful. Calcium increases metabolism, which will help you stay trim, but cheese has fat, most of which you don't need. A typical 30g serving of cheese will give you 9g of fat and 1.45g of calcium (about 30% of your RDA) - so watch it real close.
Moderation is key, and you should be aware of how much calcium your body needs. When there is too much calcium in the body, it could lead to a disorder of calcium metabolism. Related diseases include hypocalcaemia and hypercalcaemia. However, calcium deficiency is more common than calcium overdose, and a deficiency can cause weak and porous bones, decay and loss of teeth, abnormal heartbeats, and rickets. Diseases related with low calcium levels in the body include osteoporosis, osteomalacia, Paget disease, etc.
Eat healthy and improve your all round well-being by paying attention to small details. Develop habits for healthy living.