10 Benefits of Calcium Intake. Calcium is a mineral that is required in good amounts in our body and its presence in our bod is abundant. Calcium is important nutrient because it involves in various nutrients absorption like vitamin D and many others. Calcium is mostly present in bones and teeth. Calcium is found in many foods like milk, yoghurt, desi ghee, butter, cheese, fish, green leafy vegetables, turnips, almonds, seeds, lentil, nuts, soybeans, orange juice and in very small quantities in some fruits.Â

Daily calcium requirements are 1000mg per day in adults from 19 to 50 years, 1300mg per day in adolescents from 12 to 18 years and in 51 to 70 years of age. Pregnant and breastfeeding women should consume 1000mg of calcium. But this can be possible if we have proper knowledge and awareness about calcium intake according to body requirements and age.Â

Calcium Intake is very essential for us without it we have to face many diseases like osteoporosis, tooth decay, disturbance in menstruation cycle, hair loss, low milk production for breastfeeding, muscle aches, cramps, spasms, pain in thighs, arms, feet and legs. Numbness and tingling of hands, seizures and abnormal heart rhythms are also the symptoms of calcium deficiencies.

10 Benefits of Calcium Intake:

1. Strong Healthy Bones:

Calcium is a building block for bones. Because all minerals that are present in our body for healthy bones like magnesium, zinc, selenium, manganese and vitamin D can’t well absorbed in our body for bone mineralization. This successful mineralization with all nutrients makes your bones strong and healthy. Calcium form hard crystals combine with other nutrients that give your bones strength.Â

2. Strong Healthy Teeth:

Calcium is very important to make teeth outer part or layer. The outer layer of teeth is called enamel. Enamel becomes strong if calcium level or its requirements are satisfied in your body. The enamel works against tooth decay, erosion and create defense against cavities.Â

3. Aids Muscle Movement:

Muscle movement needs calcium for contraction in which the motor neurons that are present on muscle cells, they work to activate the voltage gate calcium channels which allows calcium to move in muscle cells. Myosin and actin filaments of muscle fibrils are showing sliding movement by caclium channel activation. So, for good muscle movement we have to fulfil daily calcium requirements.Â

4. Supports the Nervous System:

Enough calcium intake makes your nerve cells stimulated to send or receive information from or away from nervous system throughout the body. In this way, the communication phenomenon of nerve cells is carried out by calcium in our body.Â

5. Cardiovascular Heart Health:

Calcium is important nutrient in heart functioning because it helps the heart to pump or receive blood to or from the body by blood vessels. Blood vessels are also expanding or contract by presence of calcium.

6. Osteoporosis Prevention:

As we have discussed above, calcium need is too much important for healthy bones. Osteoporosis is a bone disease in which bones becomes weak. That can become sever pain in bones if calcium is high or is osteoporosis can’t have treated at time. If we start calcium supplements with diet, then we can take fast recovery from osteoporosis.

7. May Help Reduce the Risks of High Blood Pressure:

If calcium level is good, then blood carrier function of blood vessels can be performed easily. In this way there is no pressure on blood vessels or heart so it can reduce chances of high blood pressure.

8. Good for healthy Pregnancy:

Calcium during pregnancy is not only required for mother but also for fetus. Because it important for proper growth and developments of bones of your fetus. Calcium suppliments should start at 14 week of pregnancy to 6 month of pregnancy.Â

9. Improve Cognitive Functions and Memory:

Calcium intake can make your memory sharp and fast becuase it helps the nerve cells to convey messages in a good way.Â

10. Helps to prevent Hair Loss:

Calcium is considered crucial nutrient for good hair growth because it causes to release such hormones that causes to stop hair loss.Â

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