Health Benefits of Calcium, Deficiency Symptoms & Food Sources

A saying goes, "You are what you eat!" In this context, calcium is one of the essential nutrients necessary for the basic functioning of the human body. Proper blood circulation, release hormones and muscle movement capabilities are direct calcium benefits.

If you are wondering about the other health benefits and side effects of calcium consumption, this article will give you a detailed view of the same.

About 99% of the calcium in the human body is comprised of bones and teeth. Human beings can utilise the calcium intake benefits with proper diets or supplements. Moreover, Vitamin D consumption is also helpful in absorbing calcium in the human body. Doctors might also benefit from calcium while controlling the high magnesium, phosphorus, and potassium levels in the blood.

Some of the significant health benefits of calcium can be observed in the following section.

1. Bone Strength

Calcium is essential for the growth, development and remodelling of the bones in a human body. Since childhood, the calcium benefits to the body are evident with the bones' development among children. Among adults, calcium contributes by strengthening the bones and slowing down bone density loss. Additionally, losing bone density can be a significant issue among older females who have experienced menopause.

Lack of calcium in bones can cause Osteoporosis, which is identified by fragile and porous bones in the human body. In such cases, doctors usually recommend vitamin supplements for reducing the risks of bone fractures.

2. Muscle Movement

One of the leading calcium benefits includes the regulation of muscle contraction. The human body usually releases calcium whenever a nerve stimulates a muscle. The proteins in the muscles receive assistance from the released calcium to carry out the contraction. On the other hand, the muscles naturally relax when the body pumps the calcium out of them. It is because the interaction between actin and myosin during muscle contraction is facilitated by calcium.

3. Dental Health

The benefits of calcium usually have a strong relationship with dental health in the human body. Lack of calcium, phosphorus, and Vitamin D in the human body might result in weaker and less dense teeth, causing teeth loss. It plays an essential part in making the jaw bones healthy, which helps hold the teeth in place for longer. In addition, it uses phosphorus to increase bone strength.

4. Cardiovascular System

Blood circulation is one of the key benefits of taking calcium. The role of calcium can be seen in helping the blood vessels tighten and relax based on the body's requirements. Taking calcium supplements can help reduce high blood pressure, reducing tendencies of hypertension among older adults.

As discussed already, calcium is a vital mineral for the human body. Thus, lack of calcium in the body has risks of developing diseases, such as hypocalcemia, which is a calcium deficiency disease. It can be caused by poor calcium intake since childhood, medications reducing calcium absorption in the body, dietary intolerance to calcium-rich food, hormonal changes and genetic factors. 

Some of the symptoms of hypocalcemia include the following.

• Muscle spasm, causing difficulty in walking, moving or talking
• Confusion or loss of memory
• Numbness or tingling feelings in hands, feet and face
• Depression and hallucinations
• Weakening of finger and toenails
• Tooth decay and gum diseases
• Easy fracture of the bones

If you see such symptoms in your body, do not hesitate to contact your local physician immediately. If doctors suspect calcium deficiency, they take blood samples and check calcium, albumin and ionised calcium levels. Normal calcium levels should range between 8.8 and 10.4 milligrams in an adult.

Benefits of calcium start showing naturally when individuals include rich calcium sources in their food diets. Food items work faster and smoother in comparison to calcium supplements.

Consuming about 1,000 milligrams of calcium is usually recommended for adults, which also helps in showing calcium benefits for skin and other body parts.

The following food items are rich in calcium and can strengthen human muscles, bones and teeth.

1. Seeds

While these might not be seen as essential food products, these are small nutritional items usually rich in calcium. In addition, these deliver high amounts of proteins and healthy fats. Therefore, poppy seeds and chia seeds are recommended for 10% Daily Value of calcium and omega-3 fatty acid, respectively. Sesame seeds come with a 7% of calcium Daily Value.

2. Fruits and Vegetables

Green vegetables are often helpful in delivering calcium benefits. About only 190 grams of cooked collard greens come with 268 milligrams of calcium. Similarly, 100 grams of spinach comes with 136 milligrams of calcium. Cooked kale comes with 132 milligrams of calcium per 100 grams.

When it comes to fruits, about 100 grams of fortified orange juice delivers 140 milligrams of calcium, while 100 grams of prickly pears comes with 56 milligrams of calcium.

3. Dairy Products

Dairy products are often rich in calcium and can help serve calcium benefits. Milk, for instance, has about 125 milligrams of calcium and only 1% fat. Additionally, cheese can help deliver high calcium contents. Parmesan cheese, for example, has 242 milligrams of calcium.

Additionally, yoghurt can be another source. One cup of plain yoghurt, about 245 grams, contains about 23% calcium Daily Value.

4. Seafood and Animal Protein

The proper inclusion of fish and seafood in diets can also enhance calcium benefits for the human body. Sardines, for instance, come with a rich calcium content. About 3.75 ounces of canned sardines contain 27% of Daily Value.

On the other hand, 3 ounces of canned salmon with bones come with 19% of Daily Value. About 120 grams of canned tuna contains 34 milligrams of calcium, while the same quantity of chicken comes with 17 milligrams of calcium.

5. Beans, Lentils and Nuts

When it comes to utilising the health benefits of calcium, beans and lentils can be helpful. This is because these are high in calcium, fibre and proteins. For example, about 172 grams of winged beans come with 244 milligrams of calcium, while 179 grams of white beans provide 12% of Daily Value.

On the other hand, almonds contain high calcium among all nuts. About only an ounce delivers 6% of Daily Value.

As much as calcium benefits are essential for the human body, overdoing anything causes side effects. Doctors usually recommend about 1,000 milligrams of calcium intake per day. However, when this limit exceeds, the chances of developing Hypercalcemia is high. Previous parathyroid problems and different types of cancers can trigger the diseases. Moreover, individuals taking an exceeding number of calcium medications can also end up with it.

Some of the symptoms are as follows.

• Excessive thirst and frequent urination as kidneys face difficulty in filtering faster
• Damaged digestion with stomach upset, nausea, vomiting and constipation
• Weak bones causing frequent bone and muscle pains
• Confusion, lethargy and fatigue cause issues in brain functioning
• Palpitations, fainting and cardiac arrhythmia indications

Thus, anytime you see such symptoms, make sure to visit your physician and get yourself diagnosed. Even though calcium benefits are high, the side effects of its overconsumption might end in serious health complications.