Content
Importance Of Calcium
Adverse Effect of low calcium
- Bone Health
- Muscle Function
- Dental Problems
- Cardiovascular Diseases
- Hormonal Imbalance
- Skin and Hair Issues
5 Non-Dairy Foods For Calcium
- Chia seeds
- Tofu
- Almonds
- Sesame seeds
- Dried fig
Abstract
Frequently Asked Questions
Importance Of Calcium
Calcium is a primary component of bone tissue. Adequate calcium intake is essential for developing and maintaining strong bones throughout life. It is critical for the formation and maintenance of strong teeth, reducing the risk of tooth decay and other dental problems.
Calcium ions play a vital role in the process of muscle contraction. Without adequate calcium, muscles, including the heart, cannot function properly. Proper calcium levels help prevent muscle cramps and spasms.
Calcium acts as a signaling molecule within cells, regulating various cellular activities including hormone release, enzyme activity, and cellular growth. It helps maintain the integrity and function of cell membranes.
Calcium is essential for the proper function of the heart muscle, including the regulation of heartbeats and also helps in the release of hormones and enzymes that are involved in almost every function in the human body.
Adverse Effect of low calcium
Low calcium leads to multiple negative effects all over the body and shows a lot of impact on healthy functions of organs especially on bones.
Let’s go through some of the negative effects of poor calcium
Bone Health
Poor calcium intake can lead to several bone problems, ranging from mild to severe, and affecting individuals at different life stages. Osteoporosis is a condition characterized by weak and brittle bones due to decreased bone mass and density. It makes bones more susceptible to fractures.
In children rickets is a major bone problem caused by vitamin D and calcium deficiencies, leading to soft and weak bones. It Can lead to permanent bone deformities and growth disturbances if not treated early.
Osteomalacia is the softening of bones in adults due to defective bone mineralization, often caused by severe calcium or vitamin D deficiency. This can lead to bone deformities and fractures, affecting mobility and quality of life.
Muscle Function
Calcium plays a critical role in muscle function, and insufficient calcium levels can lead to various muscle-related issues. Low calcium leads to muscle cramps which means a sudden, involuntary contraction of one or more muscles.
Low calcium levels can lead to arrhythmias or irregular heartbeats, which can be serious and potentially life-threatening. Severe hypocalcemia can affect the contractility of the heart muscle, leading to reduced cardiac output and potentially heart failure.
Muscle fatigue is a persistent feeling of tiredness and lack of energy in muscles. Muscles tire easily with exertion, leading to a feeling of heaviness and weakness.
Dental Problems
Poor calcium intake can lead to numerous dental issues. Teeth become structurally weaker and more prone to breakage when there is a lack of calcium. This impacts increasing susceptibility to chips, cracks, and fractures, especially when eating hard foods or experiencing trauma to the mouth.
Gum disease may occur which involves inflammation and infection of the gums, which can progress to affect the bone supporting the teeth. Poor calcium levels can weaken the jawbone and surrounding structures, exacerbating gum disease and potentially leading to tooth loss.
In children, calcium deficiency during tooth development can lead to delayed eruption of teeth, malformed teeth, and increased risk of decay and other dental problems.
Cardiovascular Diseases
Poor calcium levels or imbalances can lead to various cardiovascular issues. Calcium helps regulate blood pressure by aiding in the contraction and relaxation of blood vessels. Low calcium levels can contribute to high blood pressure, increasing the risk of heart disease and stroke.
Calcium ions are crucial for the electrical signaling that regulates heartbeats, deficiency can lead to abnormal heart rhythms, which can be life-threatening if not managed properly.
Poor calcium regulation can contribute to the development of atherosclerosis increasing the risk of heart attacks. Atherosclerosis is the hardening and narrowing of the arteries due to plaque buildup.
Hormonal Imbalance
Inadequate calcium levels can lead to hormonal imbalances that affect several bodily systems. The parathyroid glands regulate calcium levels in the blood through the secretion of parathyroid hormone. Low calcium levels stimulate excessive PTH production which increases calcium release from bones, reduces calcium loss in urine, and increases calcium absorption from the intestines.
Vitamin D is essential for calcium absorption in the gut. Poor calcium levels can reflect or contribute to vitamin D deficiency. Insufficient vitamin D impairs calcium absorption, leading to further decreases in calcium levels. Calcitonin, produced by the thyroid gland, helps regulate calcium levels by inhibiting bone resorption.
Poor calcium levels can impair insulin secretion from the pancreas, leading to glucose intolerance and increased risk of type 2 diabetes.
Skin and Hair Issues
Calcium helps maintain the lipid barrier in the skin, which retains moisture. Low calcium levels can result in dry, peeling skin that is prone to irritation and sensitivity. Insufficient calcium can slow down skin cell turnover, leading to dull, lifeless skin and the appearance of fine lines and wrinkles earlier than expected.
It can impair wound healing, making cuts and abrasions slower to heal and more prone to infection. Calcium deficiency also leads to weakened hair follicles, resulting in hair thinning and increased hair loss.
Poor calcium intake can make hair dry, brittle, and more prone to breakage and split ends. It can slow down the hair growth cycle, leading to stunted hair growth and a lack of volume.
5 Non-Dairy Foods For Calcium
Chia seeds
Chia seeds are an excellent source of calcium, making them a valuable addition to your diet for maintaining bone health and overall calcium balance.
The calcium in chia seeds is well-absorbed by the body, making it a great alternative source of calcium, especially for those who are lactose intolerant or following a vegan diet.
Their high calcium content, combined with other nutritional benefits like fiber, omega-3 fatty acids, protein, and antioxidants, make chia seeds an excellent addition to a balanced diet.
Chia Drinks
- Method: Mix chia seeds with water or juice and let it sit for a few minutes until it forms a gel-like consistency. Drink it as a refreshing and hydrating beverage.
Tofu
Tofu is also an amazing source of calcium, particularly for those who follow a vegetarian or vegan diet. The calcium content in tofu can vary depending on the coagulant used during its production. Tofu made with calcium sulfate is particularly high in calcium.
Calcium in tofu is relatively well-absorbed by the body, making it an effective source of this essential mineral. Its high calcium content, especially in calcium-set tofu, combined with other nutritional benefits like protein, iron, healthy fats, and isoflavones, makes tofu an excellent addition to a balanced diet.
Baked Tofu
- Method: Marinate and bake tofu slices for a tasty addition to sandwiches, wraps, or as a side dish.
Almonds
Almonds are a nutritious and versatile food that can contribute to your daily calcium intake. Almonds contain about 260 mg of calcium per 100 grams. A one-ounce serving (approximately 23 almonds) provides about 76 mg of calcium, which is roughly 8% of the recommended daily intake for adults.
The calcium in almonds is well-absorbed by the body, making them an effective source of this essential mineral. Their high calcium content, combined with other nutritional benefits like healthy fats, protein, fiber, antioxidants, and magnesium, makes almonds a balanced diet.
Soaked almonds
- Method: soak 2-3 almonds overnight and eat in the morning.
Sesame seeds
Sesame seeds are an exceptionally rich source of calcium, making them a valuable addition to your diet for supporting bone health and overall calcium balance.
Their high calcium content, combined with other nutritional benefits such as healthy fats, protein, fiber, antioxidants, and essential minerals, makes sesame seeds an excellent choice for enhancing your diet.
High calcium content supports bone density and strength and reduces the risk of osteoporosis and fractures.
Salads
- Method: Add toasted or raw sesame seeds to salads and steamed or roasted vegetables for a nutty flavor and crunch.
Dried fig
Dried figs are a nutritious and tasty way to boost your calcium intake. They offer numerous health benefits beyond their calcium content, making them a valuable addition to a balanced diet.
The calcium in dried figs is well-absorbed by the body, making them an effective source of this essential mineral. They are a great way to satisfy your sweet craving while ensuring that you get the necessary daily dose of calcium. Dried figs have a high amount of calcium content, which makes them stand out from many other non-dairy foods.
Snacks
- Method: Enjoy dried figs as a convenient and nutritious snack on their own.
Abstract
Calcium is essential for bone health, muscle function, and nerve signaling. While dairy products are well-known sources of calcium, there are many non-dairy foods that are also rich in this vital mineral. Incorporating these non-dairy calcium-rich foods into your diet can help you meet your daily calcium needs, especially if you are lactose intolerant, vegan, or simply prefer non-dairy options. Including a variety of these foods can ensure a well-rounded intake of calcium and other essential nutrients.
Frequently Asked Questions
How can I increase my calcium levels?
You can increase calcium level by adding calcium rich food in your diet. Some calcium rich plant based food includes chia seeds, almonds, sesame seeds.
What are the good sources of calcium?
Both dairy, like milk, ghee, buttermilk, and non-dairy, like seeds, nuts, tofu, sources offer ample options, making it easier to achieve your calcium intake goals
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