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.