In a world where health trends seem to change with the seasons, one element has stood the test of time: calcium. This mineral is more than just a common dietary supplement; it serves as the very backbone of our bodily functions, weaving its way through our bones, teeth, and cellular processes. Yet, despite its critical role in our overall well-being, many people remain blissfully unaware of its comprehensive benefits, often overlooking this vital nutrient in favor of the latest superfood craze. But what if I told you that a simple acknowledgment of calcium could drastically enhance your quality of life?
Join us as we explore the fascinating world of calcium, demystifying its significance and uncovering how small adjustments in our dietary choices can yield tremendous benefits. Whether you’re a wellness enthusiast, a budding health advocate, or simply a curious reader eager to learn more, this blog post will illuminate the often-overlooked perks of calcium. The journey to better health starts here, and it’s time to embrace this fundamental nutrient explore fully the benefits of calcium.
Bone Health
One benefit of calcium is bone health. The most abundant mineral in the body is calcium. Contradictorily, our bodies are incapable of manufacturing calcium. Instead, we acquire calcium from foods, drinks, and calcium supplements. A sufficient amount of calcium prevents the probability of osteoporosis, strengthening bones and teeth and preserving their health. According to the International Osteoporosis Foundation, the skeleton houses 99% of the body’s calcium, making it an essential mineral in maintaining bone health.
Though recommended intake varies from age to age, most adults require 1000 milligrams of calcium per day. For individuals over 70 years old, 1200 milligrams per day is recommended.
Benefits of Calcium: Muscle Function
A secondary benefit of calcium is muscle function. Calcium ions are necessary for muscle contraction. When a nerve stimulates a muscle, calcium is released, allowing the muscle fibers to contract. After contraction, calcium is removed, allowing the muscle to relax. Calcium ions are pivotal for the reparation of necessary muscle fibers, facilitating the regenerative process. Calcium has accessible entry to the mitochondria of cells, which can often signal the distinction between healthy or degenerative muscles.
Blood Clotting
Blood clotting is a process that prevents bleeding and repairs damaged blood vessels. Platelets throughout the body assemble at the site of various wounds and activate to form a clot that mediates excessive bleeding. Calcium serves as a critical component in initiating the coagulation process, ensuring that no minor injury metastasizes too severely.
Benefits of Calcium: Nerve Transmission
Akin to many minerals, calcium carries a host of obligations and responsibilities. Not only is it critical in buttressing bone density, it similarly serves as a key component in carrying electric signals throughout the body. It facilitates the transmission of neurotransmitters into the synapses, improving the bodies ability to coordinate. Moreover, calcium is crucially involved in memory formation, metabolism and cell growth.
Hormonal Secretion
Calcium is also significant in releasing the parathyroid hormone (PTH) into the bloodstream. Parathyroid hormone regulates the level of calcium in one’s body, not necessarily the bones. Hormones are chemical messengers circulating throughout the body, and apart from its regulation of calcium, it also controls the body’s levels of phosphorus and Vitamin D.
The level of calcium in one’s body is monitored by PTH, which subsequently has profound effects on one’s bones, kidneys and small intestines. You can experience adverse outcomes from either low calcium levels, which can cause hypocalcemia; or superfluously high calcium levels, which can cause hypercalcemia.
The resulting abnormal PTH levels can culminate in brain fog, confusion, dry skin, muscle cramps, fatigue, headaches, frequent urination and joint pain. The lesson? As with anything, imbibe calcium, as it is fundamental: But do so moderately.
Benefits of Calcium: Cardiovascular Health
Calcium helps regulate heart muscle contractions and contributes to the electrical conduction system of the heart. Proper calcium levels are necessary to maintain a normal heartbeat. Calcium particles, which possess an electrical charge, enter the cardiovascular cells during each heartbeat and provide momentum to its electric signal. Absent calcium, the heart would cease beating, again, accentuating the necessity of a healthy amount of calcium.
Preventing Certain Conditions
As has already been alluded to, calcium facilitates the circulation of blood throughout the body. As Dr. Martha Gulati, director or preventative cardiology at Cedars-Sinai frames it, “people whose diets are deficient in calcium have a higher risk of high blood pressure.” High blood pressure, among other complications, can lead directly to chronic heart disease and terminal chest pain, a malady referred to as “angina.”
Moreover, in a comprehensive study conducted at Oxford University, researchers discovered that the consumption of foods high in calcium – like milk and yogurt – were linked to a decreased risk of developing colon cancer. Even non-linear forms of calcium, derived through sources like vegetables, shared an inverse correlation with colon cancer.
Weight Management
One of the final benefits of calcium is weight management. There is ample evidence to suggest that calcium can also play a role in reducing rates of obesity. Robert Heaney, a researcher at Creighton University, asserted that “at midlife, women tend to gain one-quarter to one-half a pound per year whether they want it or not, and it all goes to their waist.” Heaney continues: “We’ve found that women with the highest dairy intake have an average weight gain of zero and those with the lowest dairy intake gained a pound per year.”
Important Sources of Calcium
To fully receive the benefits of calcium, consume the following:
Dairy Products: Milk, cheese, and yogurt are excellent sources.
Leafy Greens: Kale, broccoli, and other greens are good plant sources.
Fortified Foods: Many juices, cereals, and plant-based milk are fortified with calcium.
Fish: Canned sardines and salmon with bones provide calcium.