CALCIUM

Calcium is an important macro-mineral that is especially required for strength and density of teeth and bones. Around 99% calcium in the body is present in teeth and bones while the remaining Calcium is used for different functions of nerves and muscles. In bones, Calcium is mainly present as calcium-phosphate (mixture of calcium and phosphorus).

Deficiency of Calcium

·       Calcium is the main component of bones and teeth. Its deficiency can lead to weakening of bones and teeth. Severe calcium deficiency causes diseases of week bones including rickets in children, Osteomalacia in adults and osteoporosis in menopausal women.

·       Calcium deficiency can also lead to problems including muscle and heart contraction as it plays important role in contraction of all the muscles including heart muscles.

Food Sources of Calcium

The best sources of calcium are milk and milk products. Milk powder and cheese contains the highest amount of calcium in foods while milk and yogurt are also good sources of calcium.

Calcium is also present in higher amounts in nuts and seeds especially almonds, hazelnuts and sesame seeds.

Medium amount of calcium is present in brown sugar, cereals, pulses, eggs and few fresh fruits.

Calcium is also present in green leafy vegetables but they are not good source of calcium as most of calcium in leafy vegetable is present in the form of calcium-oxalates which cannot be absorbed from gut.

RDA & UL of Calcium

For men, Recommended Daily Allowance (RDA) of calcium from 19 to 70 years is 1000 mg per day. RDA from women above 50 is 1200 mg per day. Pregnant or lactating women require 1300 mg calcium per day.

Upper tolerable limit (UL) for calcium is 2500 mg per day for men and women aged between 19 and 50 while UL for men and women aged between 51 and 70 years is 2000 mg per day.