For the human body, calcium can be called one of the most important materials. It is necessary for muscles, nails, bones and teeth. The beneficial properties of calcium are not only that it is a building brick for teeth and bones, but also that it prevents the penetration of pathogenic bacteria into the bloodstream, increasing the body's resistance to infectious and toxic processes, has an anti-inflammatory effect, and takes part in metabolic processes and blood formation. Individuals in whose diet there is a sufficient amount of calcium-rich foods are easier to tolerate various infections and changing weather conditions.
General information about the processes in the body with the participation of trace elements and vitamin D
The norm of calcium in the human body is from 1 to 2.2 kg. Most of it is contained in the skeleton. Phosphorus is required to assimilate this trace element. Vitamin D is responsible for their balance in the body. Imbalance provokes leaching of calcium from teeth, bones, nails. With a prolonged absence of calcium intake in the body, it is replaced by strontium, which has a similar molecular structure. However, it is slightly larger in size, so the replacement is manifested by bone changes, represented by various growths or cones. A lack of calcium provokes fragility of blood vessels, as well as pain. The level of calcium in the body is regulated by the hormones of the thyroid gland, as well as vitamin D. Parathyroid hormone increases its concentration in the blood, and calcitonin, participating in metabolism, reduces its level. Vitamin D affects the absorption of calcium. The blood always contains a constant amount, so its concentration is not subject to change even with insufficient intake from the outside. In these cases, calcium is removed from the teeth and bones. The latter are called the main calcium storage, from where it enters the bloodstream, where it is detected in the following forms:
- Ionized - free active.
- Inactive - associated with protein substances.
- Inactive - associated with anions.
In a laboratory study, the total number of all of the above forms is determined. The processes of calcium metabolism in the human body begin in the bone tissue, and it is absorbed in the small intestine. Withdrawal of calcium is via the intestines and kidneys. Calcium enters the body of an individual with food.
Phosphorus and calcium
Phosphorus is in every cell. Bone tissue and teeth contain about 85 percent, and the remainder is in the brain tissue, blood, and muscles. Phosphorus compounds allow muscles to contract. This element enters the body with food. Phosphorus and calcium in the human body is a large amount. The assimilation of one of them is impossible without the presence of the other. For normal life, it is necessary to maintain a proportion of 2: 1, where 2 is calcium and 1 is phosphorus. Its violation leads to the failure of phosphorus-calcium metabolism. For example, an excess of phosphorus provokes the removal of calcium from the body, and its lack is an excess of calcium. In the first case, foods that can make up for calcium deficiency and reduce the amount of phosphorus are added to the diet. In the second case, pathologies such as osteochondrosis, urolithiasis develop. A huge role in regulating the exchange of elements of calcium and phosphorus in the human body is assigned to vitamin D. To restore and maintain balance, foods enriched with vitamin D, calcium and phosphorus should be used:
- Butter.
- Liver fish and beef.
- Seafood.
- Egg yolk.
If there is no effect, the doctor will prescribe drug therapy.
Mineral element sodium
Another important element besides phosphorus and calcium is sodium. In the human body, he takes part in the following processes:
- Promotes the passage of nerve impulses.
- Together with potassium, it participates in the regulation of water balance.
- It is part of the intercellular fluid, as well as blood. Vitamins such as D and K are needed for better absorption.
- It has a vasodilating effect.
- Regulates the level of circulating blood.
- It takes part in the formation of gastric juice.
- It affects the functioning of the myocardium.
- Strengthens the cardiovascular system.
- Regulates the excretory system.
- Activates the work of some digestive enzymes.
- Participates in the delivery of glucose to cell tissue.
The daily requirement for sodium is small. For an adult individual, it ranges from four to six grams, which corresponds to ten to fifteen grams of salt. The need for this element is higher when in a hot climatic zone, the consumption of a large amount of liquid, increased sweating, intense physical exertion. It is recommended to reduce the amount of salt consumed when taking hormonal drugs and the following pathological conditions:
- Allergy.
- Kidney disease.
- Hypertension.
- Obesity.
- Rheumatism.
- Diseases of the pancreas.
The distribution and role of calcium in the human body
Permissible levels of calcium in the blood are different, depending on the age of the individual. In the range from 2.2 to 2.5 mmol / l, they are in adults, up to 2.75 mmol / l - up to twelve years of age. Recommended consumption rates of this microelement per day are also uneven:
- For children - 800 mg.
- For adults - 800-1200 mg.
Both excess (hypercalcemia) and deficiency (hypocalcemia) are harmful to children and adults.
About ninety-nine percent of the microelement goes to the formation of teeth and bones, and the rest is constantly in the body’s body fluids. In situations when a sufficient amount of calcium is not supplied to the body with food, it extracts it from the bones of the skeleton. Its deficiency is mainly reflected in the spine, teeth, bones of limbs, blood vessels.
Thanks to this element, the following biological processes that ensure vital activity occur:
- Participates in the formation of bone tissue, hair, teeth.
- Enhances the effects of vitamin K, which affects blood coagulation.
- Provides contraction of skeletal and smooth muscles.
- Together with magnesium, potassium, sodium, it regulates blood pressure and vascular permeability.
- Affects the permeability of cell membranes.
- Participates in the normalization of the endocrine glands and the secretion of hormonal substances, as well as in the functioning of the nervous system during the transmission of impulses.
What calcium influences in the body
The effect of calcium on the human body cannot be underestimated. Its impact extends to the following life processes:
- In the formation of teeth in children and adolescents plays a key role.
- With its insufficient level in the blood, the blood supply to all organs suffers. Calcium is involved in the regulation of the processes of the cardiovascular system and helps to normalize blood pressure.
- The movement and activity of the muscular system depends on its level.
- A lack of calcium in the human body leads to a violation of the conductivity of nerve impulses. An individual develops irritability, fatigue, drowsiness, impaired concentration of attention, memory. Simultaneous administration with magnesium has a calming effect on the nervous system, relieves excitability.
- A low concentration provokes a decrease in prothrombin synthesis, due to which there is a lack of blood coagulation.
- Regular consumption of calcium with food protects cell tissue from the negative effects of free radicals, contributing to the protection against tumor and heart disease.
The latest technological processes allow calcium to be added directly to food.
Products containing calcium and other elements
Fish liver, as well as beef, are products that contain a large amount of phosphorus, calcium, and vitamin D. Doctors recommend this meal initially. It is also desirable to include seaweed, crab, herring, mackerel, butter, shrimp in the diet. In the following products, there are both elements:
- Cauliflower.
- Green pea.
- Cottage cheese.
- Wheat (whole grains).
- Celery.
- Radish.
- Fresh cucumbers.
Especially rich in calcium:
- Green beans.
- Milk products.
- Oranges.
- Currant.
- Apricots
- Parsley.
- Dandelion.
- Dill.
- Honey.
- Carrot.
- Bow.
- Bran.
- Cherry.
- Wild strawberries.
Sprouted wheat, lentils, soybeans, pears, nuts, mushrooms, barley, meat and rye contain large amounts of phosphorus.
Thus, the list of products is quite diverse. From it you can come up with tasty and healthy dishes so that the body is saturated with these trace elements important for health.
Calcium deficiency: symptoms and effects
A lack of calcium in the human body affects the immune system, as it decreases the person's resistance to infections. Children who receive it less than normal grow up more passive and physically weak. In addition, calcium is essential for muscle growth. The manifestation of undesirable allergic reactions is associated with the level of this element in the blood. Its deficiency provokes a small release of histamine, which leads to a more severe course of bronchial asthma, dermatitis. It must be remembered that with a sharp drop in body weight, calcium also disappears from the body. As a result, the skin looks flabby, and the muscles weaken. To prevent this condition, the body should be replenished with a trace element in a timely manner.
For a person, calcium, which is maintained at an acceptable level, is also useful because it prevents the deposition of fat. Active development of the skeletal system of an individual occurs up to 25 years. During this period, calcium, along with other important elements, accumulates in the tissues. After the turn of 35 years, bone tissue breaks down. This process is gradually increasing. The female half in the menopause quite often develops osteoporosis. The reason, of course, is the lack of calcium. Reducing it in the bones significantly increases the risk of fractures. Scientists have determined that a lack of calcium provokes more than a hundred different diseases, and can also lead to irreversible consequences. Identification of this problem in the early stages and preventive measures will help saturate the body with the necessary trace element. Calcium deficiency is manifested by the following symptoms:
- Irritability.
- Memory weakening.
- Nervousness.
- Pressure increase.
To prevent such conditions, preventive measures should begin as early as childhood.
Causes of Calcium Deficiency
Our ancestors never thought about the lack of calcium for the human body and were healthy. Why, in modern conditions, almost all individuals feel its lack? It turns out that there are a number of reasons explaining this phenomenon:
- Inadequate intake from the outside. According to statistics, most citizens consume only one third of the required daily allowance. In cases where it is impossible to replenish calcium with food, the doctor recommends taking medications containing this nt. Dosage and treatment are selected individually.
- Reduce the consumption of dairy products containing easily assimilated calcium.
- A lot of alcohol-containing and carbonated drinks are used, which intensely wash out calcium from the body.
- Smoking The explanation of why smokers have yellow teeth is just a lack of calcium. Nicotine actively contribute to its conclusion, which provokes a deterioration in blood flow, weakens the work of the myocardium, and has a negative effect on the body.
- Passivity, which is expressed in the lack of movement. Individuals who prefer a sedentary lifestyle suffer from poor posture and other disorders of the skeletal system.
In addition, the reason for the lack of calcium for the human body is its poor digestibility. Unfortunately, only half of the calcium that is ingested with food is absorbed into the intestines. It is increased in certain life periods: pregnancy, childhood and adolescence. In older people, digestibility is reduced. The following factors influence this process:
- Concomitant use with vitamin D3 enhances calcium absorption. In addition, this substance under the influence of sunlight is synthesized in the body on its own. To do this, you must be in the sun for at least fifteen minutes a day.
- Magnesium also improves absorption.
- Carbonated, alcohol-containing, milk and coffee drinks, tobacco smoking, raw vegetables containing oxalic acid interfere with its absorption.
- Constant moderate physical activity helps the absorption of calcium.
How to make up for a lack of calcium in the human body
To do this, it is recommended to change the diet to include:
- Dairy products: yogurts, low-fat cottage cheese, cheeses.
- Greens: parsley, celery.
- Legumes.
- Egg yolk.
- Cabbage, best broccoli.
- Nuts.
- Eggshell.
Vitamin D3 is necessary for the absorption of calcium, which can be obtained from the following sources:
- Fish fat.
- Sun rays.
- Exercise stress.
- Hiking in the great outdoors.
Excess calcium. Symptoms
An excess of calcium salts in the human body negatively affects his health. This phenomenon occurs for the following reasons:
- Impaired calcium metabolism.
- Excess Vitamin D.
- Daily intake of large amounts of calcium in the body.
- Uncontrolled medication and dietary supplements containing this element.
Signs of an overdose are manifested:
- Inhibition of the excitability of the nervous system.
- Bradycardia.
- Angina pectoris.
- An increase in the concentration of calcium salts in urine.
- Urolithiasis and kidney stones.
- Varicose veins.
- Increased blood coagulation.
- Decreased muscle tone of the skeleton and smooth muscles.
- Heartburn.
- Gout.
Thus, the role of calcium in the human body is great. Its lack is capable of causing great harm to the individual. The use of food or dietary supplements with calcium, starting from childhood, helps protect against many problems in the future, strengthen immunity and bone tissue.