Calcium is a crucial mineral that plays a vital role in various physiological functions in the human body. Here are some key aspects of calcium:
Function in the Body:
Bone Health: Calcium is well-known for its role in building and maintaining strong bones and teeth. About 99% of the body's calcium is stored in the bones and teeth, providing structural support.
Blood Clotting: Calcium is essential for blood clotting. It is involved in the coagulation process, helping to form blood clots when there is an injury to prevent excessive bleeding.
Muscle Function: Calcium is involved in muscle contraction and relaxation. It plays a key role in transmitting nerve signals and initiating muscle contractions.
Cell Signaling: Calcium acts as a signaling molecule in various cellular processes, influencing activities such as cell division and hormone secretion.
Nerve Function: Calcium ions are crucial for the transmission of nerve impulses, aiding communication between nerve cells.
Daily Calcium Requirements:
The recommended daily intake of calcium can vary based on age, gender, and life stage. Here are general guidelines:
- Infants (0-6 months): 200 mg/day
- Infants (7-12 months): 260 mg/day
- Children (1-3 years): 700 mg/day
- Children (4-8 years): 1,000 mg/day
- Children and Adolescents (9-18 years): 1,300 mg/day
- Adults (19-50 years): 1,000 mg/day
- Men (51-70 years): 1,000 mg/day
- Women (51-70 years): 1,200 mg/day
- Adults (71 years and older): 1,200 mg/day
- Pregnant and lactating women (14-18 years): 1,300 mg/day
- Pregnant and lactating women (19 years and older): 1,000 mg/day
It's important to note that dietary sources of calcium include dairy products, leafy green vegetables, nuts, seeds, and fortified foods. In some cases, supplements may be recommended, especially if dietary intake is insufficient.