Calcium is considered one of the most important trace elements. Its role cannot be overestimated, since it takes an active part in the metabolism and tissue formation processes. It accounts for about 2% of the total mass of the human body.
In order for the body to function and develop normally, it must regularly replenish the reserves of valuable minerals. From today's article, you will find out what is the daily intake of calcium for women and children, what are the consequences of an excess or deficiency of this element.
The role of the mineral
It's no secret that one of the main functions of this element is the formation of bone tissue. In the human body, many biochemical reactions take place around the clock, as a result of which old cells are out of order. To make up for what has been lost, it should regularly receive a daily allowance of calcium, magnesium and other valuable substances. Only in this case, the formation of new cells occurs.
In addition, this mineral is necessary for the transfernerve impulses. It is calcium that provides relaxation of the heart and skeletal muscles. Therefore, its s alts help relieve convulsive sensations. Also, this element is involved in blood clotting. A lack of calcium in the body increases the risk of wound infection. Plus, it has an effect on fertility and the immune system.
Daily Value of Calcium for Children
It should be noted that this indicator depends on the sex, age and general condition of the child. For example, it is enough for six-month-old babies to receive 400 milligrams of this mineral per day. Babies from six to twelve months old already need 600 mg of calcium. Whereas a child between the ages of one and ten needs 800 milligrams of this micronutrient.
If a baby's body does not receive the daily norm of calcium, then this immediately affects the state of his he alth, appearance. Deficiency of this trace element is manifested in brittleness and hair loss. White spots begin to appear on the child's nails, and his skin becomes less elastic. In addition, a lack of calcium in a child's body can cause increased weakness, fatigue and the development of caries. Also, children become nervous and irritable. In especially advanced cases, there is a violation of posture and deformation of the bones.
What is the daily requirement of calcium for a person?
This figure is determined taking into account many factors. First of all, it depends on gender, age, imagelife and general he alth. So, the average woman over eighteen years old needs from 450 to 800 milligrams of this trace element. The same goes for men.
Those who lead an active lifestyle and play sports need more valuable substances. In this case, the daily calcium intake increases to 1000-1200 milligrams. Such a need is associated with the acceleration of all biochemical reactions occurring in the human body.
Calcium and pregnancy
Everyone knows that expectant mothers need increased concentrations of useful vitamins and minerals. The daily intake of calcium for pregnant women increases to 1500 milligrams. This is due to the fact that during the period of bearing a baby, a woman should drink a lot of water. As a result, a large number of vital substances are washed out of her body.
Lack of calcium during pregnancy can lead to cramps, tooth decay and bone pain. In turn, this is fraught with the development of more serious he alth problems, including tooth decay, early toxicosis, increased fragility and deformation of bones.
Problems associated with an overabundance of trace elements
It is important to ensure that your daily intake of calcium enters your body. Any deviation in the direction of increase can cause the development of serious diseases. By the way, hypercalcemia develops not only from excessive consumption of foods containing high concentrations of this element. She often becomesa consequence of hyperparathyroidism, as well as cancers of the ovaries, kidneys or lungs.
Excess calcium is often accompanied by constipation, nausea, vomiting, cramps, general weakness, loss of appetite and pain in the lower abdomen. In especially advanced cases, it leads to a deterioration in the absorption of zinc, an increase in blood clotting and impaired brain activity.
What is the deficiency of this trace element?
Most often this problem is faced by people over the age of thirty. Therefore, they need to ensure that their daily intake of calcium regularly enters their body. You can recognize the deficiency of this mineral by several main signs. Most often, hypocalcemia is accompanied by increased fatigue, anxiety and irritability.
A person who has a similar problem complains of nocturnal muscle cramps and tremors in the limbs. Lack of calcium in the body can lead to serious pathologies. Often it causes rickets, bone curvature, capillary fragility, allergic reactions and kidney stones.
Recommendations for maintaining normal calcium levels
First of all, you should try to ensure that your body regularly receives a sufficient amount of this trace element. People prone to developing osteoporosis should avoid strict diets and be sure to diversify their diet with products withhigh calcium content. To do this, it is desirable to introduce milk, cheese and hard cheeses into your menu. Other calcium-rich foods include any kale, spinach, nuts, sesame seeds, poppy seeds, white chocolate, sardines, and whole wheat flour. An excellent source of this trace element is basil, dill, mustard leaves and parsley. Slightly less calcium is found in boiled white beans, chicken, rabbit meat, beef, oatmeal, shrimp and sour cream.
It is important to ensure that a sufficient amount of vitamin D enters the body along with this mineral. To do this, it is advisable to regularly sunbathe and eat fish. Alcohol reduces the absorption of calcium. Therefore, it is recommended to limit the consumption of alcoholic beverages. It is also necessary to stop smoking, which leads to bone loss. In addition, scientists have found that strong coffee leaches calcium from the human body. Therefore, it is recommended to limit the consumption of this drink.
