Calcium is a mineral that is an essential part of bones and teeth
The heart, nerves, and blood-clotting systems also need calcium to work.
Calcium is used for treatment and prevention of low calcium levels and resulting bone conditions including osteoporosis (weak bones due to low bone density), rickets (a condition in children involving softening of the bones), and osteomalacia (a softening of bones involving pain). Calcium is also used for premenstrual syndrome(PMS), leg cramps in pregnancy, high blood pressure in pregnancy (pre-eclampsia), and reducing the risk of colon and rectal cancers.
Some people use calcium for complications after intestinal bypass surgery, high blood pressure, high cholesterol, Lyme disease, to reduce high fluoride levels in children, and to reduce high lead levels.
Calcium carbonate is used as an antacid for “heartburn.” Calcium carbonate and calcium acetate are also used for reducing phosphate levels in people with kidney disease.
Calcium-rich foods include milk and dairy products, kale and broccoli, as well as the calcium-enriched citrus juices, mineral water, canned fish with bones, and soy products processed with calcium.
Calcium can interact with many prescription medications, but sometimes the effects can be minimized by taking calcium at a different time.
How does it work?
The bones and teeth contain over 99% of the calcium in the human body. Calcium is also found in the blood, muscles, and other tissue. Calcium in the bones can be used as a reserve that can be released into the body as needed. The concentration of calcium in the body tends to decline as we age because it is released from the body through sweat, skin cells, and waste. In addition, as women age, absorption of calcium tends to decline due to reduced estrogen levels. Calcium absorption can vary depending on race, gender, and age.
Bones are always breaking down and rebuilding, and calcium is needed for this process. Taking extra calcium helps the bones rebuild properly and stay strong.
What are some effects of calcium on health?
Scientists are studying calcium to understand how it affects health. Here are several examples of what this research has shown:
Bone health and osteoporosis
Bones need plenty of calcium and vitamin D throughout childhood and adolescence to reach their peak strength and calcium content by about age 30. After that, bones slowly lose calcium, but people can help reduce these losses by getting recommended amounts of calcium throughout adulthood and by having a healthy, active lifestyle that includes weight-bearing physical activity (such as walking and running).
Osteoporosis is a disease of the bones in older adults (especially women) in which the bones become porous, fragile, and more prone to fracture. Osteoporosis is a serious public health problem for more than 10 million adults over the age of 50 in the all over the world. Adequate calcium and vitamin D intakes as well as regular exercise are essential to keep bones healthy throughout life.
Cardiovascular Disease
Whether calcium affects the risk of cardiovascular disease is not clear. Some studies show that getting enough calcium might protect people from heart disease and stroke. But other studies show that some people who consume high amounts of calcium, particularly from supplements, might have an increased risk of heart disease. More research is needed in this area.
High blood pressure
Some studies have found that getting recommended intakes of calcium can reduce the risk of developing high blood pressure (hypertension). One large study in particular found that eating a diet high in fat-free and low-fat dairy products, vegetables, and fruits lowered blood pressure.
Cancer
Studies have examined whether calcium supplements or diets high in calcium might lower the risks of developing cancer of the colon or rectum or increase the risk of prostate cancer. The research to date provides no clear answers. Given that cancer develops over many years, longer term studies are needed.
Kidney stones
Most kidney stones are rich in calcium oxalate. Some studies have found that higher intakes of calcium from dietary supplements are linked to a greater risk of kidney stones, especially among older adults. But calcium from foods does not appear to cause kidney stones. For most people, other factors (such as not drinking enough fluids) probably have a larger effect on the risk of kidney stones than calcium intake.
Weight loss
Although several studies have shown that getting more calcium helps lower body weight or reduce weight gain over time, most studies have found that calcium—from foods or dietary supplements—has little if any effect on body weight and amount of body fat.
Nutrition table showing Top 25 Calcium-rich Indian All food Groups per 100 grams
All food Groups Calcium per 100 g. % of RDA
Kenkra (Crab) 1606 mg160.6 % of RDA
Til (Sesame Seeds) 1450 mg145 % of RDA
Bombil (Bombay Duck) (Dry) 1389 mg138.9 % of RDA
Doodh (Milk) Powder (Skimmed) 1370 mg137 % of RDA
Kenkra (Crab) (Muscle) 1370 mg137 % of RDA
Rhepti Fish (sole fish) (Malabar) 1072 mg107.2 % of RDA
Cheese 790 mg79 % of RDA
Maava (Khoa) (Whole Buff. Milk) 650 mg65 % of RDA
Tamda Maasa (Rohu) (Labeo Rohita) 650 mg65 % of RDA
Phool Gobhi Patta (Cauliflower Leaves) 626 mg62.6 % of RDA
Rai (Mustard) 490 mg49 % of RDA
Arvi Ka Saag (Colocasia Leaves) 460 mg46 % of RDA
Ravas Fish (Guchhai) 405 mg40.5 % of RDA
Khopra (Coconut) (Dry) 400 mg40 % of RDA
Methi Sabji (Fenugreek Leaves) 395 mg39.5 % of RDA
Halim (Garden Cress Seeds) 377 mg37.7 % of RDA
Shark(Waghsheer) 357 mg35.7 % of RDA
Torli (Sardine) Fish 357 mg35.7 % of RDA
Ragi (Finger Millet) 344 mg34.4 % of RDA
Prawns(Kolambi) Fish 323 mg32.3 % of RDA
Kala Til (Niger Seeds) 300 mg30 % of RDA
Kulthi (Horse Gram) 287 mg28.7 % of RDA
Halwa Fish (Pomfret Black Fish) 286 mg28.6 % of RDA
Charoli, Chirongi (Piyal Seeds) 279 mg27.9 % of RDA
Rajma (French Beans) (Dry) 260 mg26 % of RDA
RDA For Calcium is 1000 mg
