Almost all the cell in our body uses calcium in some way including the nervous system, and the heart. Calcium is a key nutrient in our body which everyone intakes in their diet.
It acts as an essential building block for the health of bone in both men and women. Insufficient calcium in the diet leads to anxiety, depression and difficulty is sleeping. Whatever the age or gender you belong, it’s always necessary to add calcium-rich foods in your diet. Our bone uses calcium to strengthen our bone and teeth. If there is not enough calcium in diet then it might take calcium from our bone to ensure the function of normal cells.
So everyone is confused about the intake and amount of calcium we need, as calcium is necessary even for young children.
| Age | Male | Female |
| Newborn to 6 months | 200mg/day | 200mg/day |
| 6 to 12 month babies | 260mg/day | 260mg/day |
| 1 to 3 years | 700 mg/day | 700mg/day |
| 4 to 8 years | 1000mg/day | 1000mg/day |
| 9 to 18 years | 1,300 mg/day | 1300mg/day |
| 19 to 50 years | 1000mg/day | 1000mg/day |
| 51 to 70 years | 1000mg/day | 1000mg/day |
| 71+ years | 1000mg/day | 1000mg /day |
Many doctors suggest that food provides high calcium and our body can easily absorb calcium from our food than from other supplements. People who get calcium from food are said to have stronger bones when compared to others. The source of calcium is high in food products like dairy items, green vegetables, oatmeal, a few kinds of seafood, and sea vegetables, cereals, and orange juice.
Milk and dairy products are rich in calcium and also in saturated fats where it has both pros and cons. To add calcium in your diet there are few steps to be followed,
• It’s better to use milk instead of water while eating cereals and oatmeal.
• Milk can be added in sauces as a substitute
• Wheat pancakes and waffles can be used using milk and yoghurt
• Milk and yoghurt can be used to fruit smoothies.
• Greens like broccoli cabbage etc can be added to soups and salads
• You can start your day with oats as it has a good content of calcium
• Seeds like almonds can be added to your snack
The role of calcium irrespective of age
• Strengthen bone and teeth
• Regulating muscle function such as contraction and relaxation of muscle
• Blood clotting
• Enzyme function
• Transmission of the nervous system
There are some factors which can reduce the strength of bone and make bone weaker which includes
- High- salt in diet
- High consumption of caffeine products , that is having more than 6 drinks a day
- Excessive intake of alcohol
- Very low body weight
- Low level of physical activity
- Smoking
- High intake of fibre
If you lack calcium or insufficient amount of calcium in body leads to unwanted troubles in life.
