What is Calcium
Calcium is necessary for the formation and maintenance of the skeleton. An adult skeleton contains about a kilogram of calcium. Calcium is also important for teeth. However, calcium’s role in the body extends beyond bones and teeth. It is also essential for the proper functioning of nerves and muscles, blood clotting, and the transport of substances within cells.
Functions of Calcium
Blood clotting: calcium plays a key role in blood clotting.
Bones: 99 percent of the body’s calcium is located in the bones.
Muscles: the muscles in our body (including the heart muscle!) only function properly when calcium and magnesium are in a harmonious balance.
Nerves: calcium is involved in nerve impulse transmission.
Foods containing calcium
Milk is often associated with healthy bones because it’s rich in calcium. However, you don’t necessarily need milk or other dairy products for healthy bones. In countries where milk is consumed in large quantities, osteoporosis is actually more common! This is partly due to the fact that milk contains calcium in the form of calcium carbonate—a form of calcium that is poorly absorbed by humans. Vegetables, nuts, sesame seeds (tahini!), figs, and legumes also contain a lot of calcium.
These plant foods also contain magnesium, a mineral that is also important for bone health. Calcium is lost when cooking vegetables, so you need to eat a fair amount to meet your calcium needs. This is perfectly fine, as eating more vegetables is good for your intake of many different vitamins, minerals, and fiber.
| Food Item | Quantity | Milligrams |
|---|---|---|
| Dried basil | 100 g | 2100 |
| Sesame paste | 100 g | 900 |
| Seaweed | 100 g | 850 |
| Cheese | 100 g | 830 |
| Soybeans | 100 g | 260 |
| Whole milk | 0.2 l | 240 |
| Yogurt | 180 g | 205 |
| Broccoli | 100 g | 105 |
| Whole wheat bread | 100 g | 63 |
Causes of deficiencies
Medications: Long-term use of antacids, diuretics, and bowel movements can lead to a calcium deficiency.
Environment: Exposure to heavy metals like lead and aluminum can hinder calcium absorption.
Diet: If the diet is too low in calcium, for example, in a vegan diet, the body extracts calcium from the bones, making them brittle. Foods high in phosphorus and magnesium (sausages, cheese, cola) and excessive coffee consumption can also cause calcium deficiency. Protein-rich foods lead to calcium loss.
Other: Lack of exercise and insufficient sun exposure (vitamin D) also lead to a calcium deficiency.
Applications
Allergies: Calcium acts as an anthistamine and can therefore prevent allergic reactions.
Blood pressure: Changes in calcium metabolism can play a significant role in the development of high blood pressure.
Osteocalcemia: Calcium is absorbed less effectively later in life. The more calcium in the bones at a younger age, the longer they remain healthy. Prevention is better than cure.
Hyperactivity: Hyperactive people often have low calcium levels. Supplemental calcium can quickly improve the condition.
Gum disease: Periodontitis can be stopped by supplemental calcium.
Consequences of a disturbed calcium balance
- Osteoporosis.
- Increased risk of bleeding.
- Muscle cramps.
- Increased nervous system sensitivity.
- Cavities and gingivitis.
Daily amount of Calcium
Recommended daily amount of calcium (grams)
| Man | 1,0 |
| Women | 1,0 |
