Difference between revisions of "Health-and-Nutrition/C2/Importance-of-Calcium/English"

Image: Calcium requirements during different age groups

Image: Collage of symptoms of calcium deficiency

Image: Collage of food sources of Calcium

Role of calcium and its requirements in our body

Symptoms of its deficiency

Calcium rich food sources

Image: Calcium in blood

Image: Excretion through urine, stool, sweat

99% of the body’s calcium is found in bones and teeth.

The remaining 1% is present in our blood.

It gets excreted from our body through stool, urine and sweat.

GIF: Reabsorption and withdrawing of calcium from bones

The key function is the development and maintenance of bones.

If there is an excess of calcium in the body, it gets deposited in the bones.

In case of deficiency, it can be taken from the bones.

GIF: muscle contraction and relaxation

It helps in muscle contraction and its movement.

Image: Secretion of hormones

Image: Weight maintenance

Image: Maintenance of blood pressure

Image: Heart health

Calcium is needed for the secretion of hormones like insulin and adrenaline.

Other benefits are maintaining body weight, blood pressure and heart health.

Image: Infants +Bone sign with 500mg while editing

Image: 9 year old+ Bone sign with 600mg

Image: Adolescence & Bone sign with 800 mg

Image: Adult men and women with bone sign 600mg Image: Pregnant and lactating woman + Bone sign with 1200mg

It is higher during periods of rapid growth such as childhood and adolescence.

For Infants until 12 months, 500 milligrams of calcium per day is recommended.

For children upto 9 years, 600 milligrams per day is recommended.

The requirements increase upto 800 milligrams per day during adolescence.

For adults, it is 600 milligrams per day.

The calcium requirements are also high during pregnancy and lactation.

During pregnancy and lactation, 1,200 milligrams per day is recommended.

Image: Swollen hands and feet

Deficiency of calcium during pregnancy can result in a rise in blood pressure.

Swelling in hands and feet can be seen.

Image: Impaired cognitive and physical development

Their birth weight may be low and their growth can be retarded.

Their physical and cognitive development can be damaged.

Rickets is a disorder of the skeletal system.

The growth gets stunted and there are changes in the shape of the spine.

Other signs are sunken ribs, protruding forehead and bow shaped bent legs.

Short height, widening of the wrist, elbow, knee and ankle joints can be seen.

Image: Numbness in fingers (highlighted fingers while editing)

Image: Mental confusion / irritation

Image: Dry skin and brittle nails

Image: Tooth decay

Numbness or tingling sensation of fingers is also seen.

Mental confusion, irritability, dry skin, brittle nails and tooth decay can also occur.

Image: Osteoporosis

Image: Decrease in bone density

Image: Fractures

Image: Stoop posture

Image: Back pain

In osteoporosis, the bone density is reduced.

The bones become fragile and prone to fractures.

Other symptoms are stooped posture, loss of height and back pain.

Image: Decrease in estrogen levels in women after menopause

GIF: Decreased Calcium absorption (slow speed of gif while editing)

Image: Increased Calcium excretion

This is because estrogen levels in women decrease after menopause.

Thereby, calcium absorption decreases and its excretion through urine increases.

GIF: Increased Calcium absorption

This includes curd, paneer (unsalted indian cheese), cheese and khoa (thickened whole milk).

Calcium obtained from them gets easily absorbed in our body.

200 millilitre of cow’s milk provides 236 milligrams ofcalcium

100 grams of curd from cow’s milk has 150 milligramscalcium.

30 grams of paneer from cow’s milk has 142 milligramscalcium.

For example: dried shrimp, bombay duck, prawns, lobsters and dried bony fishes.

100 grams of prawns will give 67 milligrams ofcalcium.

20 grams of dried shrimp has 73 milligrams of calcium.

15 grams of dried bombay duck fish has 208 milligrams of calcium.

Image: Collage of soybean, horse gram, moth beans

For example: sesame seeds, niger seeds, flax seeds, dill seeds, poppy seeds.

1 tablespoon or 5g of sesame seeds has about 64 milligrams of calcium.

Apart from these, nuts like almonds and walnuts are also rich in calcium.

For example: leaves of amaranth, agathi, drumstick and fenugreek.

Even radish leaves, colocasia leaves and mustard leaves are good sources.

100 grams of amaranth leaves gives 330 milligrams of calcium.

100 grams of fenugreek leaves gives 274 milligrams of calcium.

Image: Finger millet

50 grams of horse gram gives 135 milligrams of calcium.

Finger millet is also a rich source of calcium.

30 grams of finger millet provides 110 milligrams of calcium.

Image: Collage of nuts, seeds, beans and leafy vegetables

GIF:Inhibition of Calcium absorption due to oxalates, phytates and fiber

Presence of oxalates, phytates and fiber affect calcium absorption.

They are present in nuts, seeds, beans, and green leafy vegetables.

These substances may bind with calcium to form an insoluble complex.

As a result, calcium absorption in the body is inhibited.

For example: soaking, sprouting, boiling, roasting and fermentation.

Image: Increased Calcium excretion from the body

They contain caffeine which enhances calcium excretion through urine.

For example: vitamin D, magnesium, potassium and phosphorus.

Image: Muscle strength and bone mass

This will enhance the bone mass and bone strength.

Image: Infancy and childhood (increased arrow while editing)

Image: Adulthood, Old age

It is highest during infancy and childhood.

During adulthood, absorption is moderate and then it decreases with age.

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