What function does calcium have in the body?
Calcium is an important mineral for our bones, teeth and our muscle function. Calcium is stored in our bones and supports the development and maintenance thereof.
If the calcium level in the blood drops, the mineral is released from the bones. This process is called demineralization and can lead to osteoporosis (= fragile bones) in the long term. The skeleton of an adult contains about 1 kg of calcium. The majority of the mineral (about 99%) is bound in the form of special calcium compounds in the bone and teeth.
Content of bulk and trace elements in our body
A sufficient calcium intake is important in every phase of life. Together with magnesium, vitamin C, vitamin K and vitamin D it strengthens our bones and has a preventive effect against osteoporosis.
Calcium is involved in numerous processes in the body, such as:
- On the energy metabolism
- On the cell division & stabilization of the cell membranes
- On the blood coagulation system
In which foods does it contain calcium?
- Seeds & Nuts
- Milk & Dairy Products
- Soybeans & Soy Products
- Green vegetables (e.g. rocket, green cabbage, broccoli, lettuce, leek)
- Whole grain products
- Mineral water with calcium content
Calcium is – compared to vitamins – not sensitive to heat. The mineral calcium remains stable during the cooking process and is not destroyed. However, the preparation and processing of the food must be taken into account. Because this can cause a large amount of calcium to be lost. If you leave Swiss chard in the water for 1 hour, 50% calcium is lost. Cooking loss for carrots is approx. 11% – 23%, for potatoes approx. 36%.
Which deficiency symptoms can occur?
By taking certain medications , through a vitamin D deficiency, through pregnancy, lactose intolerance or through too much alcohol and coffee consumption – there are various reasons why a deficiency symptom can occur, such as
- Increased bone fragility
- Muscle cramps
- Changes in the skin, tingling sensations on the skin
- Hair loss, brittle nails
- Cardiovascular problems
- Worsening eyesight
- Mood swings, exhaustion
- disturbed and poor tooth development
Recommended daily calcium intake?
For adults 1,000 mg – 1,200 mg
Our intestines can only absorb 30% – 40% calcium from food in the intestine. At the same time, our body loses around 300 mg of calcium a day through stool, urine and sweat.
Calcium absorption can be improved by constantly feeding the body with calcium-rich foods throughout the day. In addition, taking Vitamin D can improve calcium absorption from the intestine into the blood.