The Vital Role of Calcium in Health

Calcium is essential for building and maintaining healthy bones and tooth structure, and it plays a critical role in the function of nerves and muscles. The human skeleton contains 99% of the body’s calcium in two major types of bone: trabecular bone, found in the vertebrae, and denser cortical bone. This stored calcium is crucial for maintaining bone strength and density. However, calcium is also withdrawn from bones to maintain homeostasis, ensuring that adequate levels are present in the bloodstream for various physiological functions.

Beyond its structural role, calcium is necessary for blood clotting and the proper function of the heart, nerves, and muscles. A deficiency in calcium can lead to weak, flaccid muscles and an increased risk of osteoporosis and fractures. It is, therefore, important to ensure adequate calcium intake through diet.

Dairy products like milk and cheeses, as well as sardines and canned salmon, are particularly rich sources of calcium. Incorporating calcium into your daily diet can be simple: try adding raisins to your cereal in the morning for a calcium-rich boost, or enjoy low-fat yogurt at lunch or as a mid-day snack. These small dietary changes can significantly contribute to maintaining optimal calcium levels and overall health.
The Vital Role of Calcium in Health

Minerals content in cocoa and cocoa products

Cocoa and chocolate contain a number of minerals. Cocoa has the potential to provide significant amount of minerals in the human diet, in particular copper, iron, magnesium, calcium, potassium and zinc.

Potassium, magnesium and calcium are the most abundant minerals in cocoa powder. The mineral content of the cocoa is dependent on the soil condition in which the cacao is grown.

Cocoa and cocoa products contain relatively higher amounts of magnesium compared to black tea, red wine, and apples. Magnesium is involved in catalyzing multitude biological reactions, including protein synthesis, transmission of nerve impulse, muscle relaxation, energy production and bone and teeth adsorption.

The final concentrations of minerals in chocolate products are dependent on the amount of non-fat cocoa solids, the amount of cocoa butter and the presence of other ingredients including milk and nuts which can enhance the levels of certain minerals.

A 100 g bar of plain chocolate is able to supply 24% of the copper needed in a healthy diet, whilst milk and white chocolate are a relatively good source of calcium, which is widely regarded as being beneficial in maintaining strong bones.

Dark chocolate typically has higher amounts of minerals than milk chocolate. Dark chocolate is plentiful in magnesium, important for brain functioning. It also boast other nutrients, such as copper, iron, manganese and zinc.
Minerals content in cocoa and cocoa products

Calcium and mechanism of muscle contraction

Calcium has a central role in muscle contractions and it is obtained from extracellular and intracellular sources.

An elevation of intracellular calcium concentrations to about 1 uM is an absolute requirement for smooth muscle contraction, and a reduction in smooth muscle calcium concentration is considered mechanism of smooth muscle relaxation.

Calcium sits at a critical location on the muscle fiber, facilitating the interaction of the muscle proteins myosin and actin.

Stimulation of muscle fibers by nerve impulses, hormones, or stretch in the fiber increases the amount of calcium in the muscle cells and causes the muscle to contract. Calcium binds to calmodulin, causing structural changes that allow calmodulin to bind and activate myosin light chain kinase.

In the presence of calcium and calmodulin, this kinase phosphorylates a light chain of myosin. This result in structural changes in the thick filament, which then allow its interaction with actin, actomyosin ATPase activity and smooth muscle contraction.

As the cells pump calcium ions back outside, the muscle relaxes.
Calcium and mechanism of muscle contraction

Calcium in transmission of nerve impulses

About 99% of the calcium ions in the body are in bones and teeth. Together with sodium and potassium, calcium also participates in transmission of nerve impulses and regulation of the heartbeat.

Calcium is a key factor in normal transmission of nerve impulses. The movement of calcium into nerve cells triggers the release of neurotransmitters at the junction between nerves.

The calcium appeared to aid the momentary fusion of the vesicle membrane and the nerve fiber membrane, prior to the bursting open of the vesicle.

The neuron releases neurotransmitters in direct proportion to the number of calcium ions that flow through the cell’s calcium channels.

Neurotransmitters are released into the synaptic cleft. They migrate to the membrane of the plasma membrane of the postsynaptic neuron where they bind to receptors embedded on the membrane.

Insufficient calcium can inhibit nerve transmissions. It can act as an anesthetic to dull nerve impulses.
Calcium in transmission of nerve impulses

Herbs containing calcium

Calcium is the element in the form of carbonate, phosphate, silicate and fluoride is essential for the formation or growth of teeth and bones. Studies suggest that calcium adds mineral density to bone, which can help prevent osteoporosis.

Burdock roots

Rich source of calcium include milk and dairy products, oily fish and herbs. Herbs that contains calcium include alfalfa, burdock root, cayenne, chamomile, chickweed, chicory, dandelion, eyebright, fennel seed, fenugreek, flaxseed, hops, horsetails, kelp, lemongrass, mullein, nettle, oat straw, paprika, parsley, peppermint, plantain, red clover, rose hips, shepherd’s purse, violet leaves, yarrow, and yellow dock.

Other plants contain calcium include raspberry leaf, milky oats, sesame seeds, lamb’s quarters,  toad flax, silver weed, cleavers, meadow sweet, mistletoe, coltsfoot, rest harrow and pimpernel.

A big mug of infusion using any of these herbs (nettle, sage, chickweed, red clover, comfrey leaf, raspberry leaf, oastraw) is equal to 250-300 mg calcium.  By adding a big pinch of horsetail will increase the calcium by 10 percent.
Herbs containing calcium 

Food sources of calcium

Early humans are thought to have consumed a diet rich in calcium from a wide range of plant sources.

Milk and dairy products are the richest food source of calcium.  In the last few years, an enormous increase in diversity of food sources of calcium has become available in North America through extensive fortification.

Milk and other dairy foods provided 84% of the calcium from foods in the United States in 1889-1993. Milk and milk products such as yoghurt and cheeses are outstanding sources of calcium.

Now, calcium requirements can be met through consumption: naturally occurring foods, calcium-fortified foods, and supplements.

There are also food plants contain plenty of calcium that is highly bioavailable: cauliflower, watercress, parsley, Brussels sprouts, rutabaga, kale, mustard greens, bok choy, broccoli and turnip greens.

Eventhough green leafy vegetables contain less calcium per serving than milk, but calcium in these vegetables is absorbed well or slightly better than calcium from milk.

Although slightly less bioavailable, calcium is also abundant in almonds, sesame seeds, pinto beans and sweet potatoes. Mineral waters are also often a good natural source of calcium.
Food sources of calcium

Roles of calcium in blood clotting

When blood vessels rupture, the process of blood coagulation is quickly activated. Blood coagulation is adaptive response to hemorrhage involving local conversion of liquid blood to a gel, which plugs a wound.

Calcium participates in nearly every steps of the blood clotting cascade. Calcium is essential for the formation of fibrin, the fibrous protein that makes up structure of blood clots.

According to Best and Taylor’s theory, when the blood is shed from wound, thromboplastin is liberated from the damaged tissue and disintegrated platelets.

It acts on prothrombin in the present of calcium and converts it to active thrombin. Prothrombin is produced in the liver and is present in small quantities in the blood plasma. Calcium occurs as an inorganic constituent in the plasma.

Now thrombin reacts with fibrinogen and converts it into fibrin, which is insoluble. Fibrin constitutes the blood clot in which the blood corpuscles are trapped.

Blood will not clot in the absence of calcium but calcium levels in the body seldom fall low enough to significantly impair blood clotting.
Roles of calcium in blood clotting

Why calcium is important to our body?

Calcium is the most abundant mineral in human body. Almost of it is in human bones. The human body contains about 1,100 grams of calcium – about 1.5% of total body weight.

Bones are living tissues that are constantly breaking down and being rebuilt. Calcium is vital for the formation of strong bones and teeth and for the maintenance of healthy gums.

It is also important in the maintenance of a regular heartbeat and in the transmission of nerve impulses. In addition, human body needs calcium to help transmit nerve impulses along nerve cells to send message across the nervous system.

Calcium lowers cholesterol levels and helps prevent cardiovascular disease.

One of calcium’s major jobs is to help all the muscles in human body to contract. Magnesium, on the other hand, helps them to relax. It may increase the rate of bone growth and bone mineral density in children.

This important mineral is also essential in blood clotting and is involved in many other chemical reactions throughout human body.

It helps prevent cancer. It may lower blood pressure and prevent bone loss associated with osteoporosis as well.

Calcium provides energy and participates in the protein structuring of RNA and DNA. It is also involved in the activation of several enzymes, including lipase, which breaks down fats for utilization by the body.

In addition, calcium increases the permeability of cell membranes and thereby regulates the absorption process in the cell, aids in neuromuscular activity, helps to keep the skin healthy, and protects against the development of preeclampsia during pregnancy, the number one cause of maternal death.

If high blood pressure develops due to pregnancy, it can be reduced by calcium intake.

Normally, about 30% of the calcium consumed is absorbed. However, during growth and pregnancy, about 60% of the calcium is absorbed because the body needs more calcium.
Why calcium is important to our body?

Calcium homeostasis

Homeostasis is a condition of a cell which describe a steady state of flow of material and energy. Calcium homeostasis can be defined as a state of optimum calcium balance in the body.

Approximately 99% of body calcium is in bone, most of the remaining 1% is in extracellular fluid. Calcium is an important regulator of many cellular functions in the body, including neuromuscular activity, blood coagulation, intercellular signal transmission, exocrine-endocrine functions and the control of cell membrane potentials.

Calcium balance is regulated by parathyroid hormone and calcitriol.

The cell- surface-calcium-sensing receptor (CASR) is expressed abundantly in the parathyroid hormone or PTH producing chief cells of the parathyroid gland, the calcitonin-producing C-cells of the thyroid and the cells lining the kidney tubule. It increases serum calcium by stimulating bone resorption, increasing reclamation in the kidney and promoting renal conversion of vitamin D to calcitriol.

Calcitriol is the active form of vitamin D and it stimulates intestinal absorption of calcium and is one of many factors that provide feedback to the parathyroid gland.

Calcium is absorbed in the proximal tubules though a solvent gradient but active transport occurs in the distal portions by a sodium calcium exchange pump. Some calcium absorption also takes place in the loop of Henle via an electrochemical gradient.

Calcium homeostasis is important in critically ill patients to prevent blood pressure and cardiac instabilities.
Calcium homeostasis

Calcium and muscle contraction

Calcium has a central role in muscle contraction as the flow of calcium ions inside muscle cells muscles to contract or relax.

Muscle cells contract in response to electrical stimulation delivered by an effector nerve cell.

When stimulated, the muscle cell depolarizes and generates a n action potential. The action potential causes release of calcium from sarcoplasmic reticulum, a system of membranes that transport materials in muscle cells. Calcium ion bind to troponin, a component of the actins myofilaments.

This binding causes a change in the structure of the actin molecule that allows actin and myosin to react with each other, forming a troponin-tropomyosin complex, resulting in muscle contraction. Calcium release makes the gap between thick and thin muscle fibers lubricious so that they can contract over each other. Contraction can only form when calcium is released into muscle fibers.

One the stimulus for muscle contraction ceases, free calcium levels decreases and calcium dissociates from the regularity proteins. The muscle then relaxes.

During exercise, one cause of muscle fatigue is the impaired of calcium in muscle cells.
Calcium and muscle contraction

Calcium deficiency

99% of this major mineral is found in bone and teeth but it is also important for blood clotting, muscle contraction and nerve conduction.

Diet deficient in calcium affect the human body’s functions of bone formation and maintenance, transmission of nerve impulses, muscular contraction, and abilities for blood coagulation.

The symptoms of calcium deficiency includes rickets, osteomalacia, osteoporosis, scurvy, tetany, parathyroid hyperplasia, stunted growth, laryngospasm.

One of the first signs of a deficiency is a nervous affliction called tetany, which is characterized by muscle cramps, numbness and tingling in the arms and legs.

While ‘rickets’ is a condition when bone is malformation due to a softening of the bones.

Other symptoms include: curvature of the spine and ribs, loss appetite, and lameness. In the case of more prolonged deficit of calcium, ‘leaching’ of this element from the bones causes increased absorption of lead from polluted environments and its incorporations into bones and teeth.

Deficiency of calcium lowers the body resistance and for the children become as easy prey to respiratory and intestinal infections.

Calcium deficiency

Calcium functions in human body

#99% of total body calcium is found in bones and teeth. Calcium is responsible for construction, formation and maintenance of bone and teeth. This function helps reduce the occurrence of osteoporosis.

#It serves as an intracellular regulator.

#Calcium is a vital component in blood clotting systems and also helps in wound healing. Calcium helps to produce fibrin, the protein responsible for the structure of blood clots.

#Calcium helps to control blood pressure, nerve transmission, and release of neurotransmitters. #Calcium is an essential component in the production of enzymes and hormones that regulate digestion, energy, and fat metabolism.

#It is co-factor for some enzymes, including some involved in blood clotting.

#Calcium helps to transport ions (electrically charged particles) across the membrane.

#It is an important link between electrical excitation and contraction in muscles.

# Nerve transmission requires calcium. When a nerve impulse is transmitted to the end of a motor neuron, it increases the permeability of the nerve ending to calcium.

#Calcium assists in maintaining all cells and connective tissues in the body.

Calcium functions in human body

RDA Recommendation Intake of Calcium

Calcium plays a key role in the integrity of the skeleton. Adequate intakes throughout childhood and adolescence are essential for optimal peak bone mass, which occurs between 20 and 30 years of age.

The RDA for children (1-10 years) and adults 25 years and older is 800 mg/day.

The recommended dietary allowance (RDA) for the adult male and female (800 mg/d) has been based upon calcium balance studies conducted with groups of individuals accustomed to ample intakes of the mineral.

Additional calcium (1200 mg) has been recommended during adolescence when rapid growth and bone mineralization are occurring. Government surveys have revealed, however, that much of the population (particularly females over 12 years of age) fails to consume the recommended amounts of calcium.

All these amounts of calcium can easily be obtained if dairy products are included in the diet. A balanced diet furnishes, in addition to calcium, other nutrients necessary for bone health.
Calcium metabolism in adolescent is not fully understood. Researcher found that the growth demands of girls were met by a more effective net absorption and retention of calcium compared with the young adult women, suggesting that the body is able to respond appropriately to increased need.

Inadequate calcium intake during the period of bone mineralization is a real concern because of the high incidence of osteoporosis among elderly women and the significantly correlation shown to exist between present bone density and past calcium intake.

The calcium absorption rate has been reported to increase during pregnancy and lactation. This evidence suggest it is prudent to recommend a calcium intake of 1200 mg throughout pregnancy and lactation, irrespective of age.

When body mass is taken into account, growing children require as much as two to four times as much calcium as adults and the United States recommended dietary allowance for calcium is greatest during adolescence (11-18 years) and early adulthood (19-24 years), being in the order of 1200 mg/day.

Although the exact age at which peak bone mass is achieved is uncertain, it is believed to be no earlier than 25 years. Meanwhile 800 mg/d is sufficient for the adult woman (over 25 years) even after menopause. Postmenopausal osteoporosis is regarded primarily as a medical rather than a nutritional problem.

Adequate calcium should be obtained through ingesting calcium rich foods.

The reason for poor calcium intake amongst female athletes and non-athletes lies in the lack of knowledge about good calcium sources and a desire for leanness. It is a common misconception that all dairy sources of calcium are high in fat.
RDA Recommendation Intake of Calcium

The importance of calcium in human body

Calcium is an essential for all living tings. Calcium is important for hormonal activities and essential for fertilization and cell division. The element also controls the mechanical stability of the walls and membranes in cells and stimulates muscle contortions.

Bone is the body’s calcium nutrient reserve. Mineralization of bones and teeth is the function of calcium that demands the lion’s share of the mineral (approximately 99% of the total body calcium). Nevertheless the small amount of remaining body calcium essential to the function of many tissues, including the clotting of blood; the stimulation of secretory activity in practically all endocrine, exocrine, and neurocrine cells; and the regulation of contraction and relaxation in cardiac and skeletal muscle.

The skeleton is an important reservoir of calcium, serving both to maintain plasma calcium concentrations and to make optimal use of ingested calcium.

It serves both functions mainly by adjusting the balance between bone formation-transfer mineral from blood to bone, and bone resorption-transfer mineral from bone to blood.

In human body, calcium accounts for 2-4% of gross body weight. A 60 g adult body adult female typically contains about 1000-1200 g (25-30 mol) of calcium in her body.

More that 99% of that total is in bones and teeth. About 1 g is in the plasma and extracellular fluid – ECF bathing the cells and 6-8 g in the tissues themselves.

Human health is dependent on homeostasis. When homeostasis is altered, the people can become sick, even die.

In calcium homeostasis, which occurs in early adulthood (about 35 years of age), the amount of calcium deposited in bone is the same as the amount reabsorbed. In the growing child the deposition of calcium increases and occurs in proportion to bone growth. Skeletal turnover, although less rapid during adulthood, continues throughout life an somewhere around the fourth decade, the turnover becomes dominated by bone resorption.

Research indicates a positive calcium balance can occur in the skeleton as a whole for approximately 10 to 15 years after cessation of linear growth. Roughly from age 18 to 35 years, a person can build skeletal massiveness, reaching full skeletal at around 35 years.

Calcium is involved in the function of excitable tissues. Before the heart can ‘beat’, special cells in a region of the heart called the SA node must spontaneously initiate an electrical pulse. Calcium is fundamentally involved in initiating the impulse the SA (sinoatrial) node. This impulse the will stimulates the rest of the heart to contract.

Calcium also involved in the contraction of the heart muscles also the contraction of the skeletal muscles.
The importance of calcium in human body

Calcium absorption

Adequate calcium is critical intake to the achievement of peak bone mass in the first several decades of life, the retention of bone during middle adulthood and the minimization of bone loss during the last several decades.

The amount of calcium absorbed via the non-saturable, paracellular mechanism is dependent upon adequate supply of calcium in the intestinal lumen.

It is a passive process with no carriers or energy needed that occurs throughout the small intestine , but mostly in the jejunum and ileum.

Increased absorption via this mechanism becomes possible only when there is an increased intake of the mineral. With restricted calcium intake, the large intestine may play a role in calcium homeostasis.

Although absorption of calcium is variable among individuals, the average absorption is approximately 30% of intake, with absorption being more efficient in males than females.

Some factors influencing absorption of the mineral other than the physiologic state of the individual and availability of adequate vitamin D include ingestion of food along with the calcium source and the type and amount of fiber in the diet.

The active form of vitamin D which control absorption of calcium is calcitrol.

Some calcium supplements, in particular calcium carbonate, appear to be absorbed more readily when they are ingested with food.

Even persons with achlorhydria can absorb calcium when supplement is taken with food, a circumstance indicating that acid in itself is not necessary for calcium absorption.

Calcium absorption increased is observed during growth, pregnancy, primary hyperparathyroidism, sarcoidosis and estrogen and growth hormone administration.

Fiber, specifically cellulose and hemi cellulose, decrease calcium absorption not only by increasing the bulk of intestinal contents and decreasing transit time but also by stimulating microbial proliferation, a mineral requiring process.

Diets in high fiber reduce the bioavailability of dietary calcium. In the gut, calcium binds to fiber in proportion to its phytate content and bound calcium has reduced bioavailability.

The source of fiber also is important with respect to its effect on calcium absorption. For example, wheat fiber has a more deleterious effect on calcium availability that vegetable fiber.

Controversy exists about the importance of phytate in decreasing the absorption of calcium.

Researchers believe that depression of mineral absorption by fiber is due more to its phytate content that to the absolute amount of fiber, while others contend that phytate has little effect on the absorption of calcium.

Wheat bran and oxalate reduce calcium absorption. High supplement doses of phosphorus and magnesium, may also interfere with calcium absorption.

Those that increase absorption include protein – specific amino acids, lysine and arginine and lactose in infants.

Calcium absorption diminishes in old age, partly because of lower calcitrol levels. Other physiological or pathological factors that decrease intestinal calcium absorption include chronic insufficiency, hypoparathyroidism, and vitamin D deficiency.
Calcium absorption

Mineral of Calcium in Human Body

Calcium is the most abundant divalent cation of the body, representing about 1.5% to 2 % of total body weight.

Calcium in the body roses from an average of 24 grams at birth to about 1300 grams at maturity.

Over 99% of the total calcium of the body located in the bones, where it accounts for 39% of the total body bone mineral content and in the teeth, mostly as hydroxyapatite.

Physical Function
Structural component of bones and teeth; role in intracellular and hormonal secretion regulation, muscle contraction, blood clotting, and activation of some enzyme systems.

The calcium in bones serves as a reservoir for calcium that is needed throughout the body.

Calcium also is the key factor in normal transmission of nerve impulses. The movement of calcium into nerve cells triggers the release of neurotransmitter at the junction between nerves.

Deficiency symptoms
The symptoms of calcium deficiency includes rickets, osteomalacia, osteoporosis, scurvy, tetany, parathyroid hyperplasia, stunted growth, laryngospasm.

Deficiency of calcium lowers the body resistance and for the children become as easy prey to respiratory and intestinal infections.

Poor calcium intake affects mostly bone and muscle. Rickets occurs in children when the amount of calcium accretion per unit of bone matrix is deficient.

Hypocalcemia may result in tetany, a condition characterized by intermittent muscle contractions that fail to relax, especially in muscles of the arms and legs.

Food sources
Calcium is present in foods and dietary supplements as relatively insoluble salts.

Food sources of calcium include milk, milk products, sardines, clams, oysters, turnip greens, broccoli, legumes and dried fruits.

Majority of dietary calcium in industrialized countries comes from milk products.

When substantial amounts of grains are consumed, for like breads or as maize, these can be important sources, although the calcium in cereals rends to be less bioavailable than that in dairy products.
Mineral of Calcium in Human Body

Food as a Source of Minerals

Food as a Source of Minerals
It is known that human beings require 14 different elements for health and growth. These include calcium, phosphorus sodium, chlorine, potassium and magnesium and sulphur, which are present in appreciable amounts (0.5 percent or more ) the other iron, iodine, manganese copper, zinc, cobalt and fluorine are found in traces.

Functions of mineral
Minerals have several functions in the body. Body building minerals serve as structural constituents in the hard issues of the body, such as the bones and teeth.

They are the components of soft tissues (muscles, nervous tissue).

They form a part of compounds essential for body functions (hemoglobin, thyroxine, insulin etc.)

Body regulation
Some minerals help to maintain acid-bases balance and while others regulate water balance in the body. Some minerals are important in transmission of nerve impulses, while other are necessary for muscle connection and relaxation.

Essential for Active of Enzymes
Some metals are integral part of enzymes, while others function as cofactors of some enzymes.

Calcium and Phosphorus
The minerals are needed in comparatively large amounts to help normal growth and development of bones and teeth.

Breast milk supplies these in sufficient amounts for the six months of life. The best source of calcium is milk. Babies receive an excellent supply of calcium from their mother’s milk.

The milk of cows, buffaloes and goats is rich in calcium, so are milk products such as curd, paneer, khoa, cheese and milk powder. Other food sources are fish, sesame seeds, the miller ragi and dark green leafy vegetables.

Deficiency of calcium may lead to poor and teeth formation. Severe deficiency may cause rickets in children and osteomalacia in adults.

Iron
The iron requirement is met from the fetal store for the first three months. Iron is essential for the formation of hemoglobin, the red pigment in blood.

Iron is the one mineral, which is found in insufficient amounts in the infant’s diet when it is fed only milk.
Food as a Source of Minerals

Calcium Diets

Calcium Diets
Calcium is found in dairy foods, salmon (with bones), sardines, seafood and dark green leafy vegetables. Food sources include almonds, asparagus, blackstrap molasses, brewer’s yeast, broccoli, buttermilk, cabbage, carobs, cheese, collards, dandelion green, dulse, figs, filberts, goat’s milk, kale, kelp, milk, mustard greens, oats, prunes, sesame seeds, soybeans tofu, turnip greens, watercress, whey and yogurt.

Herbs that contains calcium include alfalfa, burdock root, cayenne, chamomile, chickweed, chicory, dandelion, eyebright, fennel seed, fenugreek, flaxseed, hops, horsetails, kelp, lemongrass, mullein, nettle, oat straw, paprika, parsley, peppermint, plantain, raspberry leaves, red clover, rose hips, shepherd’s purse, violet leaves, yarrow, and yellow dock.

A diet that is high in protein, fat and/or sugar affects calcium uptake. The average American diets of meats, refined grains, and softdrinks leads to increase excretion of calcium. Consuming alcoholic beverages, coffee, junk foods, excess salt, and/or white flour also leads to the loss of calcium by the body.

A diet based on foods such as vegetables, fruits and wholesome grains, which contain significant amounts of calcium but lower amounts of phosphorus, is preferable.

Oxalic acid (found in almonds, beet greens, cashews, chard, cocoa, soybeans and spinach) interferes with calcium absorption by binding with it in the intestines and producing insoluble salts that cannot be absorbed.

The normal consumption of foods containing oxalic acids should not pose a problem, but overindulgence in these foods inhibits the absorption of calcium. Oxalic acid can also combine with calcium to form calcium-oxalate kidney stones. However, that taking magnesium and potassium supplements can prevent the formation of this types of stone.
Calcium Diets

Calcium in Human Body

Calcium is vital for the formation of strong bones and teeth and for the maintenance of healthy gums. It is also important in the maintenance of a regular heartbeat and in the transmission of nerve impulses.

Calcium lowers cholesterol levels and helps prevent cardiovascular disease. It is needed for muscular growth and contraction, for the prevention of muscle cramps. It may increase the rate of bone growth and bone mineral density in children.

This important mineral is also essential in blood clotting and helps prevent cancer. It may lower blood pressure and prevent bone loss associated with osteoporosis as well. Calcium provides energy and participates in the protein structuring of RNA and DNA. It is also involved in the activation of several enzymes, including lipase, which breaks down fats for utilization by the body.

In addition, calcium maintains proper cell membrane permeability, aids in neuromuscular activity, helps to keep the skin healthy, and protects against the development of preeclampsia during pregnancy, the number one cause of maternal death. If high blood pressure develops due to pregnancy, it can be reduced by calcium intake.

Calcium protects the bones and teeth from lead by inhibiting absorption of this toxic metal. If there is a calcium deficiency, lead can be absorbed by the body and deposited in the teeth and bones.

Calcium deficiency can lead to the following problems: arching joints, brittle nails, eczema, elevated blood cholesterol, heart palpitation, hypertension (high blood pressure), insomnia, muscle cramps, nervousness, numbness in the arms and/or legs, a pasty complexion, rheumatoid arthritis, rickets and tooth decay.

Deficiencies of calcium are also associated with cognitive impairment convulsions, depression, delusions and hyperactivity.
Calcium in Human Body

Potassium/phosphorus/calcium – three importance macromineral

Potassium
Potassium is present in body cells and is associated with the function of muscles and nerves and with the metabolism of carbohydrates. Potassium plays a major role in maintaining fluid and electrolyte balance, and cell integrity.

Deficiency of potassium is unusual except in cases of disease involving prolonged diarrhea. Potassium deficiency is characterized by an increase in blood pressure, salt sensitivity, kidney stone and bone turnover.

Sources of potassium include meats, eggs, oranges, and bananas.

Phosphorus
Phosphorus, an important of bones and teeth, is also associated with essential body lipids. Phosphorus also part of the major buffer system and also part of DNA and RNA and is therefore necessary for all growth.

Its intake should be in a ration 1:1 calcium/phosphorus. Sources of phosphorus are meats, fish, eggs, and nuts. Milk and cheese contribute about one-fourth of the phosphorus in the US diet.

Calcium
Calcium is essential in building and maintaining healthy bones and tooth structure and is necessary for the function of nerves and muscles. The human skeleton contains 99% of the body’s calcium in to major types of bone: trabecular bone, found in the vertebra and denser cortical bone.

Calcium is withdrawn from bone in order to maintain homeostasis.

Calcium is also required for the clotting of blood. Deficiency of calcium may lead to weak and flaccid muscles. Milk, cheeses, sardines, and canned salmon are especially good sources of calcium. Try raisins on cereal in the morning, eat low-fat yogurt in lunch or as mid-day snack.
Potassium/phosphorus/calcium – three importance macromineral