Calcium - An Essential Nutrient For Strong Bones And Teeth

Calcium is a macromineral that was first discovered in 1808. Its main role in the body is to assist in the formation of strong bones and teeth but it is also interacts with the blood, the muscles and the nerves. In this article I will be discussing calcium in greater detail and providing you with a summary of its main functions, the best food sources, the recommended daily allowances (RDAs) and the potentially adverse effects of consuming too much or too little.

1) FUNCTION

The main function of this nutrient is to help your body produce and maintain strong bones and teeth. In fact around 99% of your body's calcium is stored in the bones and teeth. The other functions of this macromineral include keeping your blood pressure under control, regulating muscle and nerve contractions and helping your blood to clot.

2) RDA

Your requirement for calcium increases as you get older and peaks when you enter your teenage years. Children aged between 0-6 months need just 210 milligrams (mg) per day but this increases significantly to 1300mg per day for 9-18 year olds. For adults aged 19-50 years old the requirement drops to 1000mg per day but then increases to 1200mg for adults aged 51 years and older. Pregnant and post menopausal women need extra calcium with the requirement for this group being as high as 1500mg per day.

3) FOOD SOURCES
Dairy products are an excellent source of calcium. Milk contains 114mg per 100 millilitres (ml) and cheese contains a massive 721mg per 100 grams (g). However, certain non-dairy products including almonds (266mg per 100g), oranges (70mg per 100g) and spinach (136mg per 100g) contain high levels of this nutrient.

4) OVERDOSE SYMPTOMS

Consuming 3000mg or more of calcium each day can lead to an overdose. The symptoms of overdose include dehydration, lethargy, nausea, stomach pain and vomiting. If levels of this nutrient remain high whilst blood phosphorus levels are low this can also lead to calcification of the soft tissues (a condition where calcium is deposited on and hardens the soft tissues).

5) DEFICIENCY SYMPTOMS

Failing to eat enough calcium has a significant impact on your bones. Not only does it cause them to bend, break and fracture more easily but it can also lead to osteoporosis (reduced bone mineral density) and rickets (softening of the bones in young children). A deficiency can also lead to high blood pressure and muscle cramps.