Calcium is a mineral that the body cannot make itself. Here you can find out what functions it fulfills and how you can get enough calcium.
What is calcium
In terms of quantity, calcium (also: calcium) is the most important mineral in our body: Around 90 percent of the body's own calcium is in the bones, the rest is divided between cells (especially muscle cells) and the blood. Calcium is essential for us we need it, for example, for the formation of bones and teeth and for blood clotting. Since we cannot produce it ourselves, it has to be taken in with food – good sources of calcium are, for example, dairy products and nuts. Persistent calcium deficiency can trigger various diseases.
Roles of calcium in the body
We need calcium for the following functions in the body:
- Formation of bones and teeth
- Blood clotting
- normal heart rhythm
- Muscle contractions
- Function of various enzymes
The body controls exactly how much calcium is in the blood and cells. If the level is consistently too low, it pulls the mineral from the bones as needed to stabilize the calcium level in the blood. The bones are weakened as a result – if you do not take countermeasures with diet and compensate for the calcium deficiency by taking in calcium through food, you risk osteoporosis (excessive bone breakdown), among other things.
How Much Calcium Does the Body Need?
The German Nutrition Society (DGE) has the following guide values for the daily intake of calcium fixed:
- healthy adults: 1000 milligrams / day
- Teenagers (13 to 18 years old): 1200 milligrams / day
- Teenagers (10 to 13 years old): 1100 milligrams / day
- Children (7 to 10 years old): 900 milligrams / day
- Children (4 to 7 years old): 750 milligrams / day
- Children (1 to 4 years old): 600 milligrams / day
- Infants (4 to 12 months): 330 milligrams / day
- Infants (0 to 4 months): 220 milligrams / day
Breastfeeding women should ensure a slightly higher calcium intake. And young people between 13 and 18 also need a lot of calcium because of their strong growth. But: Only about 60 percent of these adolescents actually cover their daily calcium requirement through diet, a calcium deficiency is therefore common. The situation is similar with adults – around a third do not manage to take in enough calcium per day.
Causes of calcium deficiency
Apart from the unbalanced diet calcium deficiency can also have the following causes:
- inflammatory bowel disease
- permanent indigestion
- vegan diet and lactose intolerance (by avoiding dairy products)
Consequences of a calcium deficiency
When the body has to pull calcium out of the bones over the long term and no more is supplied through the diet In addition to osteoporosis, the following other symptoms can occur:
- Breakdown of tooth structure, which increases the risk of tooth decay
- Osteomalacia (bone abnormality)
- Stunted growth in children
- insufficient tooth formation in children
- Rickets in children (bone disease that can also be caused by a vitamin D deficiency)
By the way, an overdose of calcium is also possible if the mineral is substituted excessively in the form of food supplements, for example (the same can happen with an overdose of vitamin D, by the way). Since excess calcium is deposited in the kidneys, it can cause kidney stones or calcification. Studies also suggest that long-term calcium overdose increases the risk of coronary heart disease. Aside from excessive calcium intake, diuretics and bone tumors can also excessively increase calcium levels in the blood.
How can I meet my calcium needs?
The following foods contain a lot of calcium and should therefore be regularly on the menu:
- Cheese: 400 to 900 milligrams / 100 grams
- Kale: 179 milligrams / 100 grams
- Rocket: 160 milligrams / 100 grams
- Cooked spinach: 140 milligrams / 100 grams
- Milk and yogurt: 120 milligrams / 100 grams
- Hazelnuts and Brazil nuts:> 100 milligrams / 100 grams
By the way, mineral water also contains calcium. The water is considered rich in calcium if it contains more than 150 milligrams of calcium per liter.
Reading tips: You can find out everything about a vitamin D deficiency and iron deficiency here. We also explain what minerals are and what we need them for.
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source
DGE: calcium