Calcium: An essential mineral for good health
Calcium is an essential mineral for the proper functioning of our body. It is best known for its role in the formation and maintenance of strong bones, but it also plays an important role in many other bodily functions. In this article, we'll explore the benefits of calcium, its origin, and its use as a dietary supplement.
The benefits of calcium
Calcium is a mineral that is crucial to our health, as it is necessary for many of our body's functions. Below, we present the main benefits of calcium:
- Formation and maintenance of bones and teeth: Calcium is the main component of our skeleton, so it is essential for maintaining strong, healthy bones. It also plays an important role in the formation of teeth and their resistance to decay.
- Regulation of heart rate: Calcium is involved in the contraction and relaxation of muscles, including the heart muscle. It therefore helps to regulate our heart rate.
- Nervous function: Calcium is necessary for the transmission of nerve impulses, so it plays a part in the proper functioning of our nervous system.
- Blood coagulation: Calcium is a cofactor in blood coagulation, enabling the formation of clots in the event of injury to stop bleeding.
- Blood pressure regulation: Studies have shown that calcium can help lower blood pressure, which may reduce the risk of cardiovascular disease.
It is therefore important to ensure that we have a sufficient intake of calcium to maintain our overall health.
Origin of calcium
Calcium is mainly found in foods of animal origin, such as milk, yoghurt, cheese and certain fish such as sardines and anchovies. However, it can also be found in certain plant foods, such as green leafy vegetables, seeds, nuts and soya products.
It is absorbed in the small intestine and is regulated by the action of vitamin D, which improves calcium absorption.
Use of calcium as a dietary supplement
Certain population groups may be particularly at risk of calcium deficiency, including growing children, pregnant or breast-feeding women and the elderly. In these cases, the use of food supplements may be recommended to achieve the recommended daily intake.
There are several types of calcium-based food supplements, such as :
- Calcium carbonate: This is the most commonly used form, containing the greatest quantity of elemental calcium.
- Calcium citrate: This form is more easily absorbed by the body, so it is recommended for people with digestive problems.
- Calcium gluconate: This form is often used to treat calcium deficiency in children.
It is important to note that taking dietary supplements is not without risk and must be done under medical supervision. Too much calcium can lead to complications such as kidney stones, nausea, vomiting and constipation.
It is therefore essential to follow the recommended doses and not exceed a daily intake of 2,500 mg of calcium.
Calcium-rich foods
If you prefer to obtain your calcium from food sources rather than supplements, here are some calcium-rich foods to include in your diet:
- Dairy products: Milk, yoghurt, cheese.
- Green leafy vegetables : Spinach, broccoli, kale, collards.
- Certain seeds: almonds, sesame, chia.
- Tofu
- Canned anchovies and sardines
It's important to note that our bodies need vitamin D to absorb calcium properly, so we recommend exposing our skin to moderate sunlight to encourage vitamin D synthesis.
Conclusion
Calcium is an essential mineral for our health, playing a crucial role not only in the formation and stability of our skeleton, but also in many other bodily functions. A healthy, balanced diet can cover our calcium requirements, but food supplements may be an option in the event of a deficiency. It is important to follow the recommended doses and to have medical supervision if you are taking food supplements for a long time.
In short, calcium is essential to our health and it's important to ensure that we get enough of it to keep our bodies functioning properly.
Sources :
World Health Organisation
Eat Move
Foundation of Heart and Action
