Understanding the Need of Calcium: Why is it Important?

Our body needs calcium for a variety of processes, including the development of strong bones and teeth, the maintenance of muscular function, and the transmission of nerve signals. Many individuals, particularly in India, do not obtain enough calcium from their diets, despite the mineral’s importance.

This blog discusses the importance of calcium, its advantages, food sources, and how to get enough of it for good health.

The importance of calcium in:

Bone Health

The main component of bones and teeth is calcium. Teeth and bones store 99% of the calcium in the body, giving them strength and structure. Enough calcium intake is necessary for adults to maintain bone density and for children and adolescents to create strong bones, which helps to prevent osteoporosis and fractures.

Sending Signals to the nervous system

In order for nerve impulses to be sent, calcium is essential. Neurotransmitters are substances that help send impulses from one nerve cell to another. It aids in their release. Communication between the brain and many bodily components depends on this function.

Clotting of blood

The process of blood clotting requires calcium. It functions in conjunction with vitamin K and other blood components to guarantee that your blood can clot appropriately after an accident or cut to stop excessive bleeding.

Secretion of hormones

The body uses calcium to help secrete hormones and enzymes that are essential for nearly all bodily processes, including energy metabolism and digestion.

Suggested Regular Calcium Intake

Age, gender, and stage of life all influence the recommended daily consumption of calcium. Based on suggestions from the Indian Council of Medical Research (ICMR), here is a brief guide:

Including Calcium Sources in Diet

The calcium required to meet daily needs can be obtained from a diet that is well-balanced. Indian diets typically include the following foods, which are high in calcium:

• Dairy Products
  • Milk
  • Yogurt
  • Cheese
• Leafy Green Vegetables
  • Spinach
  • Kale
  • Methi (fenugreek leaves)
  • Sarson ka saag (mustard greens)
• Nuts and Seeds
  • Almonds
  • Sesame seeds (til)
  • Chia seeds
• Legumes and Pulses
  • Rajma (kidney beans)
  • Chole (chickpeas)
  • Toor dal (pigeon peas)
• Fish
  • Sardines
  • Salmon
• Fortified Foods
  • Fortified cereals
  • Fortified orange juice
  • Fortified plant-based milks (soy, almond)

Include Dairy in Your Diet

Include cheese, yoghurt, and milk in your meals every day. A bowl of yoghurt or a glass of milk can make a big difference in how much calcium you get each day.

Include Leafy Greens in Your Dishes

Include leafy greens in your diet. Incorporate spinach into your curries and dals, or make methi and saag parathas.

Munch on Seeds and Nuts

As a nutritious snack, have a small bag of almonds or sesame seeds with you. These offer additional vital minerals in addition to being high in calcium.

Select Nutritious Foods

If you prefer a vegan diet or are lactose intolerant, choose foods like cereals and plant-based milks that are fortified with calcium.

Think About Add-ons

Consult your healthcare physician about calcium supplements if your diet isn’t enough to satisfy your demands for the mineral.

In summary

The mineral calcium is necessary for the maintenance of several body processes, most notably the health of the bones. A balanced diet that ensures an appropriate intake of calcium is essential for preventing deficits and related health problems.

You may support your body’s needs and enhance general wellbeing by consuming a range of foods high in calcium and adhering to the suggested dietary guidelines. Recall that taking charge of your eating can have a big impact on your health, particularly as you get older. Make calcium a top priority in your diet now to ensure better health tomorrow.