Calcium is considered one of the most importanttrace elements. His role can not be overestimated, since he takes an active part in the metabolism and tissue formation processes. It accounts for about 2% of the total weight of the human body.
So that the body can normallyTo function and develop, it must regularly replenish reserves of valuable minerals. From today's article you will find out what the daily calcium intake for women and children is, and the consequences of the excess or deficiency of this element.
The role of the mineral
Ни для кого не секрет, что одна из основных The function of this element is the formation of bone tissue. In the human body around the clock runs a lot of biochemical reactions, due to which the old cells are out of order. To replenish lost it should regularly receive the daily rate of calcium, magnesium and other valuable substances. Only in this case, the formation of new cells.
Кроме того, данный минерал необходим для передачи nerve impulses. Calcium provides relaxation of the heart and skeletal muscles. Therefore, its salts help to relieve convulsive sensations. Also this element is involved in blood coagulation. A lack of calcium in the body leads to an increased risk of wound infection. Plus, it affects fertile capacity and the immune system.
Daily intake of calcium for children
Следует отметить, что данный показатель зависит on gender, age and general condition of the child. For example, half a year old babies need to receive 400 milligrams of this mineral per day. Children between six and twelve months need 600 mg of calcium. Whereas a child from one to ten years old needs 800 milligrams of this trace element.
Если в организм малыша не поступает суточная the rate of calcium, it immediately affects his health, appearance. The deficiency of this trace element is manifested in brittleness and hair loss. White spots begin to appear on the baby’s nails, and his skin becomes less elastic. In addition, the lack of calcium in the children's body can cause increased weakness, fatigue and caries. Also, children become nervous and irritable. In particularly advanced cases, there is a violation of posture and deformation of the bones.
What is the daily intake of calcium for a person?
This figure is determined by the set offactors. First of all, it depends on gender, age, lifestyle and general health. Thus, an average woman over eighteen years old needs between 450 and 800 milligrams of this trace element. The same goes for men.
Those who lead an active lifestyle and is engaged insports, you need more valuable substances. In this case, the daily intake of calcium increases to 1000-1200 milligrams. This need is associated with the acceleration of all biochemical reactions occurring in the human body.
Calcium and pregnancy
Everybody knows that future moms needelevated concentrations of beneficial vitamins and trace elements. The daily intake of calcium for pregnant women increases to 1500 milligrams. This is due to the fact that during the period of childbearing a woman should drink plenty of water. As a result, a large number of vital substances are flushed out of her body.
Calcium deficiency during pregnancy canlead to cramps, deterioration of the teeth and bone pain. In turn, this is fraught with the development of more serious health problems, including caries, early toxicosis, increased fragility and deformation of the bones.
The problems associated with the excess of the trace element
It is important to ensure that your bodyreceived daily intake of calcium. Any deviations in the direction of increasing can cause the development of serious diseases. By the way, hypercalcemia develops not only from excessive consumption of products containing high concentrations of this element. Often it becomes a consequence of hyperparathyroidism, as well as cancers of the ovaries, kidneys or lungs.
An excess of calcium is often accompanied byconstipation, nausea, vomiting, cramps, general weakness, loss of appetite and painful sensations in the lower abdomen. In particularly advanced cases, it leads to a deterioration in the absorption of zinc, an increase in blood clotting and impaired brain activity.
What is fraught with a deficiency of this trace element?
Most often, this problem is faced by people.older than thirty years of age. Therefore, they need to ensure that their daily intake of calcium is regularly administered to their bodies. Recognize the deficiency of this mineral can be on several major grounds. Most often hypocalcemia is accompanied by increased fatigue, anxiety and irritability.
A person who has a similar problemthere are complaints of nightly muscle cramps and trembling in the limbs. A lack of calcium in the body can lead to serious pathologies. Often it becomes the cause of rickets, curvature of bones, fragility of capillaries, the occurrence of allergic reactions and kidney stones.
Recommendations for maintaining normal calcium levels
First of all, you should try tothe body regularly received a sufficient amount of this trace element. People who are prone to developing osteoporosis, should avoid hard diets and be sure to diversify their diet foods high in calcium. To do this, it is desirable to introduce in your menu milk, cheese and hard cheeses. Also, calcium-rich foods include any cabbage, spinach, nuts, sesame seed, poppy seeds, white chocolate, sardines, and whole-wheat flour. An excellent source of this microelement is basil, dill, mustard leaves and parsley. Slightly less calcium is found in white boiled beans, chicken, rabbit, beef, oatmeal, shrimp and sour cream.
It is important to follow along with this mineral inThe body received enough vitamin D. To do this, it is desirable to regularly take sun baths and eat fish. Alcohol reduces calcium absorption. Therefore, it is recommended to limit the consumption of alcoholic beverages. You must also give up smoking, leading to bone loss. In addition, scientists have found that strong coffee washes calcium from the human body. Therefore, it is recommended to limit the use of this drink.
