Calcium drives your body
Calcium is the most common mineral found in the body and is required for the formation of bones and for bodily functions such as muscle contractions and blood clotting.
Almost all the calcium in our bodies is stored in the bones and teeth.
Calcium is an important mineral in life but the body needs vitamin D to be able to absorb it. The mineral activates metabolism, strengthens bones, help in blood clotting, nerves send messages and muscles contract.
According to Pius Mwanja, a general practitioner at Lifelink Medical centre in Ntinda, the body uses 99 percent of the calcium to keep bones and teeth strong, as well as supporting skeletal structure and function.
The rest of the calcium in the body is used in cell signaling, blood clotting, muscle contraction and nerve function.
He says, “Calcium protects teeth by keeping the jaw bone strong and sturdy throughout your lifetime. This in turn ensures tight fitting teeth where bacteria cannot thrive. Children should get a high intake of calcium so that they can grow up with strong teeth.”
It is therefore advisable that if you have any problems with your teeth and gums, go for higher calcium diet. Dr Mwanja adds that, “Calcium, besides bone strength and skeletal functions is useful in muscle contraction, transmitting messages through the nerves and release of hormones as required by the body. If one is not getting enough calcium in their diet, the body takes it from the bones to ensure normal cell function, which can lead to weakened bones.”
Be careful however, warns Dr Mwanja, not to take a lot of calcium because it may cause an irregular heartbeat; nausea, constipation; weakness, drowsiness, headache; dry mouth, or a metallic taste in your mouth; muscle or bone pain.
“Excess calcium in your body might also interfere with its ability to absorb minerals such as iron, magnesium phosphorus and zinc. In adults, too much calcium from dietary supplements might increase the risk of kidney stones,” he warns.
People at risk of calcium deficiency include women in their menopause or have irregular periods and those who are lactose intolerant.
Foods
The main calcium sources are milk, yogurt and cheese according to Mwanja. Leafy greens, silver fish, legumes, oranges, tangerines, mulberries, blackberries, beet greens, dates, okra, broccoli, kale, soybean and grains are all rich power sources of calcium.
