No other mineral is found in the human body in such large quantities as calcium (calcium). An adult carries 1, 000 to 1, 500 grams, with 99 percent of the mineral in the bones and teeth stuck. However, calcium not only strengthens the skeleton but also plays an important role in muscle work, blood clotting, heart rhythms and important metabolic processes.
Calcium: effect and properties
The main task of calcium, which is also referred to as calcium, is to form hard tissue in the body. This makes it indispensable for the development, growth and regeneration of bones and teeth. For this reason, especially babies, children and the elderly have a high demand for calcium.
In addition to the importance in the mineralization of bones and teeth calcium is also needed in the blood plasma, where it has various tasks. Depending on your needs, calcium is released from the bones, which serve as a depot. Excess calcium is simply excreted by the body through the stool.
Food with calcium
Calcium enters the body via food and is mainly found in milk and dairy products. The most calcium-rich foods therefore include raw milk, buttermilk, cheese and quark. However, even in hard drinking water, coconut flakes, sesame, eggs and various types of vegetables not inconsiderable amounts of calcium are included. However, the body also needs vitamin D to absorb the calcium. This is contained in whole grains, pods and dried fruits, bananas and apricots.
Also important is the ratio of calcium and magnesium in the body. It should always be 2: 1.
The daily dose of calcium in adults is 800 milligrams. Children and the elderly have a higher need for the mineral.
1, 000 milligrams of calcium are included in:
- 100 grams of Parmesan
- 200 grams of chervil
- 300 grams of soybeans
- 300 grams of mozzarella
- 700 grams of yogurt
- 800 grams of milk
- 1000 grams of granular cream cheese
Calcium deficiency and its consequences
The body stores calcium in the bones, from where it is released into the blood when needed. If the need for calcium is higher in the long term than it is absorbed through the diet, sooner or later the bones will become brittle. Over time, a relative or absolute calcium deficiency can lead to osteoporosis, rickets, cataracts and muscle weakness. Short-term high calcium deficiency manifests in the form of painful muscle cramps and emotional disorders.
Not only children and the elderly, but also pregnant and lactating women have an increased need for calcium and should therefore pay attention to a corresponding diet.
Calcium overdose is usually resolved by the body itself, simply releasing the excess of mineral through the stool. With the simultaneous intake of vitamin D or in certain diseases, however, can lead to a calcium excess. You may experience nausea, vomiting, constipation, tiredness and muscle weakness.
The increased excretion via the kidneys can result in dangerous dehydration. In the long term, gallstones, gastric ulcers, kidney calcification and kidney stones can arise.
In order to avoid an overdose, the daily intake of calcium from dietary supplements should not exceed 500 milligrams, according to the recommendations of the Federal Institute for Risk Assessment (BfR), since a sufficient amount of food is usually supplied by the diet.