Calcium: An Overview

It comes as no surprise to many growing children when they find themselves with a cup of milk on their table for breakfast or nuts in their snack bags prepared for by their parents. Normal blood clotting; strong bones, teeth, and cardiac health are attributable to the calcium in one’s body (“Calcium The Nutrition Source”).

Calcium by dictionary definition is “a mineral needed for healthy teeth, bones, and other body tissues” (“Calcium”). The body stores most of its calcium, ninety-nine percent, in the bones, while the remaining one percent is found in muscle, blood, and some tissues (“Calcium The Nutrition Source”).

Although calcium is dissolved in the blood, calcium deposits in certain areas of the body such as the brain, kidneys, blood vessels, and breast tissue are considered abnormal, which could point to the development of diseases (“Calcium Deposits”). Calcification describes this buildup of calcium in body tissue. When calcium salts are found in the aforementioned organs, one is left to cope with unfavorable consequences. Calcification in the brain normally occurs in the basal ganglia, the movement control center, which could lead to dystonia, coined for uncontrollable movement, tremors, and possible psychiatric or behavioral problems (“Calcium Deposits”). However, calcification is not imputable to a diet high in calcium; the calcium build-up could be caused by aging, autoimmune or metabolism disorders, and surgeries or cancer treatment.

On the other hand, a diet low in calcium does come with repercussions. Calcium, along with vitamin D, which improves the absorption of calcium in the body, helps maintain strong bones, muscles, and the heart. In maturing children, not acquiring enough calcium could result in poor development, with not reaching full potential adult height being one case (“Calcium and Calcium Supplements”). Deficiency in calcium could also result in osteopenia, a loss of bone mineral density (“Osteopenia”). Serious cases of osteopenia could eventually lead to osteoporosis, which makes bones fragile and more susceptible to breaking. When calcium intake is consistently below what is necessary, both the development and preservation of bone mass are not sustained (Balk et al.). According to a study conducted by EM Balk et al., researchers at Brown University’s School of Public Health, many countries in Asia and South America have low levels of calcium intake, averaging less than 400 mg/day. The Recommended Dietary Allowance suggests that all individuals over the age of nineteen consume at least 1,000 mg of calcium daily. This stresses the importance of assessing and educating the significance of calcium intake in different populations.

Certain foods are concentrated in calcium. Those who inherently absorb calcium less efficiently are suggested to consume more foods such as edamame, tofu, salmon, spinach, kale, almonds, and dairy products. Calcium supplements could also be recommended for those who do not have enough calcium in their daily diets (“Calcium The Nutrition Source”).

The importance of having calcium is sometimes overlooked, which is why many are low on calcium intake; however, underestimation does not equate to irrelevance. While an excessive amount of calcium could have unwelcome outcomes, it is rather out of one’s control compared to underconsumption. By consuming enough calcium on a daily basis, one reaps skeletal benefits rather than detriments to bones and general health. Life is only viable when one is healthy, whether physically or mentally. As a consequential nutrition source, calcium plays a significant role in one’s health. Health must come above all else, for one to find comfort in additional aspects of life.

References

Balk, EM et al. “Global Dietary Calcium Intake Among Adults: A Systematic Review.” Osteoporosis International, vol. 28, no. 12, 12 Oct. 2017. Springer Link, 10.1007/s00198-017-4230-x. Accessed 25 Sep. 2022.

“Calcium.” National Cancer Institute. 2022. www.cancer.gov/publications/dictionaries/cancer-terms/def/calcium. Accessed 25 Sep. 2022.

“Calcium and Calcium Supplements: Achieving the Right Balance.” Mayo Clinic. 26 Feb. 2022. www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097. Accessed 25 Sep. 2022

“Calcium Deposits.” Cleveland Clinic. 26 May 2022. my.clevelandclinic.org/health/diseases/23117-calcium-deposits. Accessed 25 Sep. 2022.

“Calcium The Nutrition Source.” Harvard T.H. Chan. 2022. hsph.harvard.edu/nutritionsource/calcium/#:~:text=Calcium%20is%20a%20mineral%20most,heart%20rhythms%20and%20nerve%20functions. Accessed 25 Sep. 2022.

“Osteopenia.” Cleveland Clinic. 29 Sep. 2022. my.clevelandclinic.org/health/diseases/21855-osteopenia#:~:text=Osteopenia%20is%20a%20loss%20of,bone%20density%20and%20prevent%20osteoporosis. Accessed 25 Sep. 2022.