All About Calcium: Benefits, Deficiency, and Sources

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Aug 5, 2024
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Have you ever wondered why calcium is so essential for your body? You might think it’s just about strong bones, but there's so much more. From keeping your muscles moving smoothly to ensuring your heart beats properly, calcium plays a crucial role in our overall health.

Let's dig into the world of calcium, explore its benefits, recognise the symptoms of calcium deficiency, and find the best sources to keep your levels up.

What is Calcium?

Calcium is a mineral that's crucial for maintaining various functions in your body. It's most famous for building strong bones and teeth, but it also supports muscle function, helps with blood clotting, and even plays a role in sending messages through your nervous system. Basically, calcium is essential for keeping your body running smoothly.

Health Benefits of Calcium
  1. Bone Health

    When we talk about calcium, the first thing that comes to mind is its role in bone health. Calcium is vital for developing new bones and maintaining the strength of existing ones.

    This mineral helps you grow strong bones in your childhood and teenage years and keeps them robust as you age. Without enough calcium, your bones can become weak and brittle, leading to conditions like osteoporosis.

  2. Muscle Function

    Calcium is crucial for muscle function. It helps with muscle contraction and relaxation, which is essential for all sorts of movements.

    Calcium ensures your muscles work correctly, whether you're lifting weights at the gym or simply walking down the street. A calcium deficiency can lead to muscle cramps and spasms, which can be uncomfortable.

  3. Cardiovascular Health

    Your heart, being a muscle, relies on calcium to beat correctly. Calcium helps regulate your heartbeat by aiding in the contraction of heart muscles. It also plays a massive role in maintaining healthy, regular blood pressure levels.

    Adequate calcium intake can help prevent high blood pressure and support overall cardiovascular health.

  4. Nervous System

    Calcium is also crucial for the nervous system. It helps transmit nerve impulses, messages sent from the brain to different body parts. This process is essential for everything from moving your hand to speaking.

  5. Without enough calcium, nerve signalling can become inefficient, leading to many problems.

  6. Blood Flow

    Calcium assists with blood flow by helping blood vessels expand and contract. This ensures that your blood circulates properly throughout your body. Good blood flow delivers oxygen and nutrients to your tissues and organs. Inadequate calcium levels can disrupt this process, affecting your overall health.

Understanding Calcium Deficiency:
  1. Causes

    Calcium deficiency, also known as hypocalcemia, can be caused by various factors. A diet low in calcium-rich foods, insufficient vitamin D (which helps absorb calcium), certain medical conditions like hypoparathyroidism, and some medications can all contribute to low calcium levels. Understanding these causes can help you take steps to prevent deficiency.

  2. Symptoms

    The symptoms of calcium deficiency can vary from mild to severe. They include muscle cramps, numbness and tingling in fingers, fatigue, abnormal heart rhythms, poor appetite, and even seizures. Long-term deficiency can lead to serious health issues like osteopenia and osteoporosis, confusion, memory loss, dry skin, tooth decay, gum disease, and rickets in children.

  3. Health Risks

    Calcium deficiency can lead to several health risks, mainly affecting your bones and teeth. Osteoporosis, a condition where bones become weak and brittle, is a significant risk associated with prolonged calcium deficiency. Additionally, low calcium levels can cause muscle cramps and spasms, increase the risk of cardiovascular diseases, and impair nerve function.

Food Sources of Calcium:
  1. Dairy Sources

    Dairy products are among the most well-known sources of calcium. Milk, cheese, yoghurt, and other dairy products provide significant calcium, making them an excellent addition to your diet. These foods are also rich in other essential nutrients like protein and vitamins.

  2. Non-Dairy Sources

    Plenty of other foods can help you meet your calcium needs if you're lactose intolerant or prefer non-dairy options. Dark green leafy vegetables such as broccoli, kale, and turnip greens are great choices. Almonds, fish with edible bones like sardines and canned salmon, tofu, and fortified foods such as cereals orange juice, and plant-based milk alternatives like almond or soy milk are also excellent sources of calcium.

Role of Vitamin D

Vitamin D is crucial for calcium absorption. Without enough vitamin D, your body can't absorb calcium efficiently, no matter how much you consume. Sun exposure, certain foods like fatty fish and fortified products, and supplements can help you maintain adequate vitamin D levels, ensuring your body can make the most of the calcium you consume.

Recommended Daily Intake

The amount of calcium you need usually differs by age and gender. Adults typically need around 1000 mg daily, which increases to 1200 mg for women over 50 and men over 70. Children and teenagers need between 1300 mg and 1500 mg daily to support their growing bones. Women who are pregnant and breastfeeding also usually have higher calcium needs. It's important to meet these requirements to maintain optimal health.

Managing Calcium Levels

Managing calcium levels involves consuming a balanced diet rich in calcium and ensuring adequate vitamin D intake. Regular exercise, particularly weight-bearing exercises, can also help maintain bone health. If you have difficulty getting enough calcium from food, supplements may be necessary, but it's best to consult a healthcare professional before starting any supplementation.

Calcium and Disease Prevention Role

Calcium plays a significant role in preventing diseases like osteoporosis and fractures. Adequate calcium intake can help maintain bone density and strength, reducing the risk of these conditions. It also supports cardiovascular health by helping to regulate blood pressure. Ensuring you get enough calcium can improve overall health and reduce the risk of several chronic diseases.

Frequently Asked Questions (FAQs)
  1. How much calcium do I need?

    The recommended daily calcium intake varies based on age, gender, and life stage. Generally, adults need about 1000 mg daily, with higher needs for older adults and teenagers.

  2. How much vitamin D intake is recommended?

    Adults typically need around 600-800 IU of vitamin D daily, which can vary based on individual needs and health conditions. You should always consult a healthcare provider recommended for personalised advice and see what their opinion is.

  3. Is there anything that interferes with the body's ability to absorb calcium?

    Yes, factors such as low vitamin D levels, high sodium intake, excessive caffeine, and certain medications can interfere with calcium absorption.

  4. Why does the body need vitamin D to absorb calcium?

    Vitamin D aids your body in absorbing calcium from the food you eat daily. Without enough vitamin D, even a diet high in calcium won't prevent deficiency.

  5. Is it harmful to consume too much calcium?

    Yes, excessive calcium intake can lead to health issues like kidney stones, hypercalcemia, and impaired absorption of other minerals. It's essential to stick to recommended guidelines.

  6. Conclusion

    Understanding calcium's importance, recognising deficiency symptoms, and knowing the best food sources can help you maintain healthy calcium levels. Given the risks associated with calcium deficiency diseases, staying informed and proactive is vital.

    Investing in health insurance, like SBI General Insurance's Health Insurance, ensures you can access necessary medical support without financial stress. Prioritise your health by monitoring your calcium intake and considering comprehensive health coverage.

    Disclaimer: The above information is indicative in nature. For more details on the risk factor, terms and conditions, please refer to the Sales Brochure and Policy Wordings carefully before concluding a sale.

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6 Healthy Habits for Families

  1. Eating a healthy diet, together as a family

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  2. Make meal prep a fun activity

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  3. Have no-phone zones

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  4. Be more active as a family

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  5. Practice hand hygiene

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  6. Do not skip medical tests

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Why is family insurance a must?

Illnesses don’t come knocking on the door. So, it only makes sense to have a backup plan in case you or your family member falls sick or needs hospitalisation in case of an accident or a health condition. With medical expenses skyrocketing, a health insurance policy is the best protection cover for a family. A comprehensive health insurance plan will give you that peace of mind regarding your family’s health and your financial well-being.

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20 Foods High in Vitamin A: A Guide to Boosting Health Through Diet

Vitamin A is a vital nutrient that plays a key role in maintaining overall health, supporting vision, immune function, skin health, and more. As a fat-soluble vitamin, vitamin A exists in two main forms: retinoids (found in animal products) and carotenoids (found in plant-based foods). Retinoids are readily usable by the body, while carotenoids must be converted into the active form of vitamin A.

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What is Vitamin A?

Vitamin A is essential for several physiological processes. It is found in animal-based foods such as retinol and in plant-based foods as beta-carotene, which the body converts to vitamin A. Recommended daily intake levels differ based on age and gender. Adult men require approximately 900 micrograms (mcg) of vitamin A daily, while adult women need about 700 mcg. Pregnant and breastfeeding women generally require higher amounts to support foetal and infant development.

Role of Vitamin A in Health

Vitamin A is associated with various health benefits, from antioxidant protection to immunity. Below are some of its primary roles:

1. Antioxidant Protection: As an antioxidant, vitamin A helps prevent cellular damage from free radicals, which can lead to chronic diseases and ageing.

2. Immunity: Vitamin A is crucial for maintaining immune function, and enhancing the body’s response to infections.

3. Eye Health: Known for promoting good vision, vitamin A helps prevent night blindness and age-related vision problems.

4. Skin Health: Vitamin A supports skin health by promoting cell growth, reducing wrinkles, and addressing acne concerns.

5. Organ Functioning: It aids in the proper functioning of the heart, lungs, and kidneys.

6. Reproductive Health: Vitamin A plays a role in reproductive health and foetal development, making it essential for pregnant women.

7. Foetal Development: It is critical for foetal tissue and organ development during pregnancy.

8. Teeth and Gums: It contributes to healthy teeth and gums, supporting oral health.

Also Read: 6 Key Pregnancy Care Tips You Should Know

Animal Foods High in Vitamin A

Animal-based foods are an excellent source of preformed vitamin A, which is easily absorbed by the body. Here is a vitamin A foods chart showcasing some common animal-based vitamin A sources.

Name Particulars
Liver (beef, lamb, chicken) Extremely rich in vitamin A; 100 grams provide more than 6 times the daily requirement
Cod Liver Oil A tablespoon provides up to 4,500 mcg of vitamin A
Dairy Products (Milk, Cheese, Butter) Source of vitamin A in moderate amounts, especially whole milk products
Eggs Egg yolks contain around 140 mcg per 100 gms
Fish Fatty fish is a good source of vitamin A, particularly retinol.
Shellfish Provides moderate amounts of vitamin A, along with other essential nutrients.

Vegetables High in Vitamin A

Vegetables, particularly those that are orange, yellow, or dark green, are rich in carotenoids, which the body can convert to vitamin A. Here is a chart listing vegetables that are vitamin A high foods.

Name Particulars
Sweet Potato Contains around 1400 mcg per medium potato, providing well over the daily recommended intake
Carrot A single large carrot offers about 1,000 mcg of vitamin A.
Spinach Once cup cooked provides approx. 943 mcg
Kale A cup cooked provides approximately 943 mcg
Red Bell Pepper Provides about 140 mcg per 100 grams
Butternut Squash Offers around 1,000 mcg per cup
Collard Greens Contains 770 mcg per cooked cup
Swiss Chard A good source, with 300 mcg per cup.

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Fruits High in Vitamin A

Certain fruits, especially those with orange or yellow pigmentation, are rich in beta-carotene and contribute to daily vitamin A intake.

Name Particulars
Mango Contains about 54 mcg of vitamin A per 100 gms.
Cantaloupe A cup of diced cantaloupe provides 270 mcg.
Papaya Offers around 47 mcg per 100 gms.
Apricots Dried apricots are rich in vitamin A, with 96 mcg per fruit.
Guava Contains about 31 mcg per 100 gms.
Watermelon A cup of watermelon offers around 43 mcg.

Signs of Vitamin A Deficiency and Toxicity

Vitamin A deficiency is relatively common and can lead to symptoms like night blindness, dry skin, poor immune response, and growth delays in children. Severe vitamin A deficiency can cause complete blindness and increase the risk of infections. Here are a few signs and symptoms of vitamin A deficiency:-

1) Irregular white deposits in eyes

2) Delayed Growth (in children)

3) Infertility

4) Infections

5) Night Blindness

6) Lack of quick healing of wounds

If these signs are observed it is recommended to take the required tests and get medications from a doctor.

On the other hand, excess vitamin A, primarily from supplements, can lead to toxicity. Symptoms include dizziness, nausea, and even liver damage in severe cases. It’s essential to balance vitamin A intake and avoid excessive supplementation.

Conclusion

Vitamin A is essential for overall health, supporting skin, vision, immune function, and reproductive health. By incorporating a variety of vitamin A sources—such as liver, dairy, carrots, and leafy greens—one can easily meet daily requirements and enjoy a balanced diet. To safeguard long-term health, consider monitoring your diet and explore a health insurance policy that promotes regular health check-ups and preventive care.

Frequently Asked Questions

1) How can I increase my vitamin A?

To boost vitamin A intake, incorporate foods rich in both retinoids (from animal products) and carotenoids (from plants) into your diet. Add liver, dairy, carrots, and leafy greens to your meals regularly.

2) How do you increase vitamin A absorption?

Since vitamin A is fat-soluble, pairing it with healthy fats (such as olive oil or avocado) can enhance absorption. This helps the body more effectively utilise the nutrient.

3) What are the symptoms of low vitamin A?

Signs of vitamin A deficiency include night blindness, dry skin, increased risk of infections, and, in severe cases, complete blindness. Other symptoms may include delayed growth in children and poor wound healing.

Disclaimer: The above information is indicative in nature. For more details on the risk factor, terms and conditions, please refer to the Sales Brochure and Policy Wordings carefully before concluding a sale.