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Vitamins and Minerals Health GuideCalciumCalcium is the most important and largely required mineral in the Dietary Sources body. It is a white, malleable, metallic element and is found in the body as calcium carbonate, its compounds like calcium sulphate, calcium fluoride, and calcium phosphate.Its absorption gets retarded with lot of fat, oxalic acid, and phytic acid in the diet. In the absence of Vitamin D there is decreased absorption of calcium from the food and also decreased level of phosphate in blood. Function of Calcium in Our Body • It is essential for strong teeth and healthy bones. • Ionic calcium greatly helps in blood clotting, by acting as a cofactor in the coagulation process. • Taking calcium reduces the risk of developing polyps which may be a precursor to cancer. • It helps in blood clotting, maintaining nerve and muscle function. Natural Sources of Calcium Diary products like milk, curd, yoghurt and cheese are the best sources of calcium. Other important sources are spinach, fenugreek leaves, mustard leaves, dry figs, almonds, whole meal bread/flour, potatoes, dried apricot, citrus, celery, parsley, certain fish like pomfret, and fruits. Other calcium rich items are bran cereals, breads, ragi, sea same seeds, pulses, rajmah, soyabean, poppy seed, dry, coconut, vegetables and fruits, and drink enough water (at least eight glasses a day). Daily requirement of Calcium The RDA (recommended daily allowance) is 400 to 500 mg of calcium for children and adults. For menopausal women, who do not take estrogen, it will be 1000 to 15000 mg of calcium. Unfortunately, calcium tablets by themselves are barely absorbed and the calcium is excreted in the urine unutilized. So take the calcium supplement along with the vitamin D which is available in oily fish, fortified cereals, or exposure to sunlight. The magnesium deficiency reduces the calcium levels. The ideal calcium to magnesium ratio is 2:1 for effective absorption. Natural sources of magnesium are green leafy vegetables, peanuts, soyabean and millets that are its rich sources. The excess of calcium can cause kidney damage, constipation, nausea, excessive thirst, abdominal pain and general confusion. Calcium Deficiency • Calcium deficiency may cause back pain and low back pain. • Calcium deficient persons become lazy, pale, and more sensitive to cold weather. • Its deficiency also leads to irritability, fatigue, erratic behavior, emotional upsets flightiness and nervous tensions. • Its deficiency also causes sweating around the head even during cold weather, porous and fragile bones, tooth decay, heart palpitations, muscle cramps, and insomnia. • Women suffering from calcium deficiency may have problems like PMS, urinary infection, vaginal dryness and painful intercourse. • Young girl’s suffering from calcium deficiency may have problems like delayed puberty, irregular menstruation, excessive bleeding with crampy pain, and anemia.
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