Understanding Calcium : Calcium is essential for all living organisms, particularly in their cell physiology, where the movement of the calcium ion functions as a signal for many cellular processes. Bone and joint problems that develop in the late 40s of ones life, clearly indicate the deficiency of calcium. Calcium (Ca) deficient abnormalities like Osteoporosis (Osteoporosis is a disease of bone that leads to an increased risk of fracture) in women and Rickets in children are commonly prevalent in India.
Calcium constitutes a major portion of bones, teeth, soft tissues and fluids. It is involved in normal muscle stimuli, clotting of blood, and maintenance of permeability of cell membranes. The amount of Calcium in ones diet determines the future status of bone health. As in the case of pregnant and lactating mothers, if adequate Calcium is not provided in the diet, the bones will become porous and lead to Osteoporosis where the bones will either bend or break with the weight of the body. In children too, Calcium deficiency affects the skeletal formation resulting in weak bones and rickets.
Calcium- rich diet:
Adult men and women require between 700-1000 mg/day. When measuring this intake one must remember that only 20-30% of calcium in the average diet is absorbed. This is why, some healthier options that would help to meet one's Calcium requirements include:
Calcium constitutes a major portion of bones, teeth, soft tissues and fluids. It is involved in normal muscle stimuli, clotting of blood, and maintenance of permeability of cell membranes. The amount of Calcium in ones diet determines the future status of bone health. As in the case of pregnant and lactating mothers, if adequate Calcium is not provided in the diet, the bones will become porous and lead to Osteoporosis where the bones will either bend or break with the weight of the body. In children too, Calcium deficiency affects the skeletal formation resulting in weak bones and rickets.
Calcium- rich diet:
Adult men and women require between 700-1000 mg/day. When measuring this intake one must remember that only 20-30% of calcium in the average diet is absorbed. This is why, some healthier options that would help to meet one's Calcium requirements include:
- A glass of milk twice a day.
- Use of curd at one meal instead of salads.
- Til and groundnut chikki.
- Fish such as mackeral, hilsa ravas
- Green leafy vegetables
- Some spice - methi, poppy and coriander seeds contribute to the given recipe.
Hence, before making these changes in your diet, it is very important to get rid of the hindrances that prevent calcium absorption. It helps to bear in mind these ground rules:
Presence of phytates (cereal bran) hinders the absorption. of Calcium. Absorption is also adversely affected by excess fats, fiber and oxalates (leafy veggies) in one's diet. Use of sodium (salt) increases the rate of calcium depletion.
However, there are many substances that aid calcium absorption:
- Vitamin C in one's diet aids Calcium absorption.
- Potassium rich foods (fruits, vegetables, roots and beans) reduces calcium losses and bone turnover.
Moderate, rather than low or high, protein intake is probably best for resolving calcium related problem and Osteoporosis:
Physical activity along with adequate calcium in ones diet will help make your bones stronger. At the same time negligence of these factors will make your bones weak and porous and this could lead to Osteoporosis.
Osteoporosis is the major cause of bone fractures in the elderly. Hence Osteoporosis is better prevented than treated. Prevention includes an adequate intake of calcium throughout ones life, especially in childhood and young adulthood. You can also minimize osteoporosis by avoiding risk factors like smoking, heavy alcohol use and lack of physical exercise.
'Effort and Awareness are like the 2 sides of a coin that can really create wonders in your life.'
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