Calcium - A vital mineral

Calcium - A vital mineral

Calcium is the most abundant mineral in the body. It receives much emphasis because an adequate intake helps grow a healthy skeleton in early life And helps minimize bone loss in later life.

Ninety percent of the body's calcium is in the bones (and teeth), where it plays two roles. First, it is an integral part of bone structure, providing a rigid frame that holds the body upright and serves as attachment points for muscles, making motion possible. Second, it serves as a calcium bank, offering a readily available source of the mineral to the body fluids when a drop in blood levels of calcium occurs.

Many people have the idea that once a bone is built, it is inert like a rock. Actually, the bones are gaining and losing minerals continuously in an ongoing process of remodeling. Growing children gain more bone than they lose, and healthy adults maintain a reasonable balance. When withdrawals substantially exceed deposits, problems such as osteoporosis develop.

The formation of teeth follows a pattern similar to that of bones. The turnover of minerals in teeth is not as rapid as in bone; however, fluoride hardens and stabilizes the crystals of teeth, opposing the withdrawals of minerals from them.

Calcium also plays a critical rile in supporting the body's vital functions; such as controlling blood pressure and maintaining the heart beat also.

Not just Calcium, Vitamin D is also important

The body needs vitamin D to absorb calcium properly. The best source of vitamin D is sunlight. Vitamin D is also available in oily fish and eggs.

How much calcium is recommended each day?

To promote strong bones throughout life, it is recommended that everyone, including pregnant or breastfeeding women, observes the following daily calcium intakes (to include dietary calcium plus any calcium supplement taken.)

• Infants - 500 mg
• Children - 400 mg
• Adolescents - 600 mg
• Adults - 500 mg
• Pregnant women - 1000 mg
• Lactating mothers - 1000 mg