High Calcium Foods & Calcium Deficiency: Calcium Supplements and Precautions

Calcium is actually the most abundant mineral present in the human body; however estimates suggest that adults get only about half the amount of calcium they need. A wide array of calcium supplements are available in the market; however selecting the right supplements has a crucial implication on your health. Here are certain facts associated with dietary calcium,

• Majority of calcium is stored in the teeth and the bones, which provides strength and structure to the musculoskeletal system. Deficiency may result in osteoporosis which is associated with a wide range of disorders.
• Certain amount of calcium circulates in the blood and plays a critical role in transporting nutrients across the cell membranes
• Calcium also is essential for production of hormones and enzymes which regulates digestion and metabolism in the body.
• Calcium plays a crucial role in blood clotting, transmission of electrical impulses across the nerves and muscular contraction.
• Recommended Dietary intake of calcium is ranges between 800 mg to 1200 mg depending upon the age. Females are recommended to take higher doses especially after menopause.

Studies have shown that body can absorb the required amount of calcium up to the age of 35 years after which calcium absorption reduces significantly. Reduced absorption of calcium is linked with reduced levels of magnesium, which plays a vital role in enhancing calcium absorption. Here are some key features associated with calcium deficiency,

1. Calcium is essential to maintain normal bone density and muscular function. Deficiency is associated in bone weakness and muscular spasms which is manifested in the form of lower back pain, joint pain, higher risk of fractures,recurrent spasms in muscles,etc.
2. Studies have shown that calcium plays a vital role in reducing the incidence of colon cancer. This is primarily attributed to the ability of calcium to limit the irritating effects of bile acids on the colon. Deficiency of calcium can increase risk of colon cancer.
3. Calcium has also shown beneficial results in lowering blood pressure, with effect equivalent to prescription drugs. As per study published in the Journal of Human Hypertension, analysis of data from forty different studies was conclusive on the role of dietary calcium in reducing blood pressure. It is suggested that calcium travels into the smooth muscle cells on the walls of the blood vessels and provides greater contractibility and thereby controls blood pressure. Deficiency of calcium can increase the risk of hypertension.
4. Some studies have suggested that calcium interferes with the absorption of lipids from the intestine and lowers cholesterol levels of blood, which in turn lowers blood pressure.

Dietary calcium is often linked with osteoporosis and problems related to the musculoskeletal system. However, researchers in Netherlands, observed that intake of 1000 grams of calcium supplements each day reduced systolic blood pressure by 1.9 units and diastolic pressure, by 1 unit among the study sample of approximately 2400 individuals. Other studies have indicated the role of calcium in averting colon cancer.

Here are some key foods that are high in Calcium,

• Cheese is considered to be a high source of in calcium
• Tofu/ Tempeh is the second best source of calcium in Diet
• Nuts like almonds and brazil nut are also loaded with calcium
• Flax seeds are also a good source of calcium
• Yoghurt, Milk and other diary food sources are loaded with calcium and vitamin D
• Green leafy vegetables like Mustard, Dandelion Green, Kale, Collards, Turnips, etc are good sources of calcium.
• Herring Fish is also a great source of calcium in diet

Though calcium is beneficial certain considerations are required while using calcium supplements. While natural sources of calcium are considered to be safer, excessive consumption may also be linked with certain health implications. It is always recommended that you consult your physician before taking any supplements. Calcium supplements often contain magnesium, which is considered to enhance the absorption of calcium.

1. Calcium supplements made from oyster shells, bone meal or dolomite contain high levels of lead, which in turn can be very harmful to health.
2. Excess calcium is excreted through the kidneys and hence individuals with kidney disorders should avoid calcium supplements or take them only after the physician’s consultation.
3. Foods like cheese and diary products are often high in cholesterol and fats. Foods that are low in fats should be ideally preferred to protect the heart.