Role of calcium in the health of hair, teeth and bones

Calcium is the mineral that has the highest amount in the body than other minerals and more than 98% of it is found in bones and teeth. Almost all cells in the body use calcium for their activity, but Activities in areas such as the central nervous system, muscles, heart and bones are more dependent on calcium.

Function and roles of calcium in the body:

Teeth and bones: One of the most important functions of calcium is to maintain and regenerate bones, teeth and other connective tissues such as nails, tendons and cartilage. Calcium deficiency can lead to problems such as osteoporosis and tooth decay.



Central Nervous System: Calcium helps the brain to control and release neurotransmitters. Neurotransmitters are chemicals that cause nerve cells to interact. If nerve cells do not have enough access to calcium, they cannot. Transmit nervous messages to each other.

Muscle movements: Calcium activates a protein called calmodulin that provides muscle energy, so muscle weakness is one of the signs of calcium deficiency.

Blood coagulation: Calcium with the help of vitamin K helps platelets to coagulate blood in the affected area and prevent bleeding when injured and damaged tissues in the body.

Controlling Blood Pressure and Regulating Heart Rate: Calcium regulates blood pressure and heart rate with the help of other elements called electrolytes, such as sodium, potassium, magnesium, and calcium.

Fat metabolism: Many enzymes and hormones that play a role in the metabolism of fats and their conversion into energy need calcium to be secreted and activated. Without enough calcium, the body is unable to metabolize fats.



Calcium and the hormone insulin: Calcium boosts insulin secretion, a hormone that the body uses to metabolize sugars and convert them into energy. Insufficient secretion of this hormone causes diabetes.

Calcium and Cancer: Some research shows that taking as much calcium reduces the risk of colon cancer, although this has not yet been 100% confirmed and more research and evidence is needed.

Calcium plays many other roles in the body, some of which were mentioned in this article.

Calcium metabolism:

The human body tends to keep the amount of calcium in the bloodstream at an ideal level so that cells can use it to live and function. Releases, this hormone instructs bone cells to release some calcium into the bloodstream.

If you do not get enough calcium from your diet, the body will deplete its calcium stores in the bones, which can lead to osteoporosis over time.

Because calcium plays a very important role, the body stores it so that it can be used when needed.



Amount of daily calcium requirements:

The FDA (European Food and Drug Administration) and the amount reported by European organizations are slightly different, but the average is 1000 mg per day for women and 800 mg for men, which is the amount of calcium you can get from Get food or supplements.

Dairy products are rich sources of calcium, for example a glass of milk (250 cc) contains 250 to 300 mg of calcium and a bowl of yogurt (250 g) contains 350 to 400 mg of calcium. Other dietary sources of calcium include cabbage, fish, especially sardines, almonds and cheese.



Children and breast milk: Growing children and infants need a lot of calcium, breast milk is rich in calcium, vitamin D and other nutrients and is essential for bone formation, bone growth and strength in children, without a doubt the best Food for children and infants is breast milk, and no food, including the best formula, can be a good substitute for breast milk. Babies should be breastfed for at least one year.

Pasteurized and homogenized milk: Unfortunately, today most dairy products produced in factories in most countries are not of good quality and are not a good source of calcium. Local dairy products, if prepared with hygienic and standard principles, have more nutritional value and are more suitable for consumption.

Soy milk: Soy is a food product that is rich in copper and contains a small amount of zinc. Today, most people have excess copper in their body, which causes many problems and diseases such as obesity and weight gain, deficiency. Excessive energy and fatigue, depression and so on. Therefore, consuming soy milk several times a month is not prohibited, but its daily consumption is not recommended at all (of course, this is my personal opinion).



Calcium supplements:

Calcium supplements are usually of two types:

1. Calcium Carbonate

2. Calcium Citrate

 Of course, there are other types of calcium supplements, such as Coral Calcium, Malate Calcium, etc., but they are mostly produced and supplied in the form of calcium carbonate and citrate.

Calcium carbonate: It needs stomach acid for absorption and can be useful for those whose stomachs produce too much acid and experience problems such as reflux or heartburn. But it is not suitable for those who have difficulty digesting food because it reduces stomach acid and makes digestion difficult. Calcium carbonate also causes constipation in some people.

Calcium citrate: does not need stomach acid to be absorbed, so it is much easier to absorb. Calcium citrate tablets are larger than calcium carbonate tablets, so it may be difficult for some to swallow. Apparently, calcium citrate pills cause less constipation, and if you have constipation, this type of calcium is more suitable for you.

If you do not have digestive problems such as constipation, gastroesophageal reflux disease, etc., consuming both types of calcium will be suitable for you and you will not feel any difference in consuming them.

Symptoms and problems associated with calcium deficiency in the body:

Osteoporosis, tooth decay, weak and brittle nails, insomnia and restlessness, palpitations, muscle weakness and cramps, anorexia and dermatitis are some of the symptoms of calcium deficiency.

Calcium overload:

Excessive calcium intake, whether in the form of dietary supplements or through food sources, and more than 1500 mg per day causes serious problems such as kidney stones, clogged arteries and so on.

Always consult your doctor before taking dietary supplements.