Why is Calcium intake vital for health?
Calcium plays an important role in our bodily functions. In this section, we will review the various functions in our bodies that can be affected by calcium intake.
Salient points:
Calcium intake requirements vary throughout life, and for ages 19 and up, they may vary from 1000mg to 1300mg/day depending on physiological status—with needs going up in pregnancy.
Sources of calcium—dairy products like milk, yogurt, and cheese remain rich sources of calcium. There are also other foods, like plant milks and cereals, that are fortified with calcium in the case of allergies to dairy. Nuts like almonds, chia seeds, sesame seeds, are also sources. Vegetables like broccoli, watercress, Brussels sprouts, bok choy, mustard greens, collard greens, and kale are rich sources of calcium. Legumes and grains like chick peas, black beans, and edamame etc are also good sources. Other sources include canned fish, eggs, tofu, oranges, and figs. The bioavailability may be lower in plant sources due to the phytates and oxalates present in these foods.
Pregnancy—the recommended intake of calcium has protective effects against hypertensive disorders in pregnancy like pre-eclampsia and eclampsia. Research shows that the process of soaking and cooking corn with lime water in the ancient Mayan diet seemed to offer protective effects against these disorders.
Blood pressure—adequate calcium intake may have a protective effect on one's blood pressure, and diets free of calcium in animal models seemed to be associated with elevation in blood pressure. The effects were more pronounced on systolic blood pressure. Physiologically, blood pressure control is regulated by intracellular calcium in the vascular smooth muscle cells, and states of low calcium can stimulate Parathyroid hormone levels, which in turn raise calcium levels but in the process stimulate the renin-angiotensin-aldosterone axis (a hormonal system in our bodies). This triggers increased sodium and water absorption, which can adversely affect blood pressure.
Cholesterol metabolism—sufficient intake of calcium has a favorable effect on cholesterol levels, and calcium in our diet seems to inhibit the reabsorption of cholesterol and saturated fatty acids in our gut as well as decrease lipogenesis and lipid storage.
Bone health—calcium, in combination with vitamin D, has protective effects on bone health when taken in recommended doses.
Recurrent colorectal tumors—calcium intake has a protective effect against recurrent colorectal adenomas.
In the above section, we have reviewed the protective effects of calcium intake; however, in certain patients, calcium intake has been associated with renal stones and interference in the absorption of other nutrients like iron, as well as various medications prescribed by your doctor. Therefore, this stresses the need to keep your healthcare professional aware of your diet and stay well informed about your health. As always, I wish that you keep your health in center focus and live long and strong!
