Why you should pay more attention to calcium?
Of all the minerals contained in our body, calcium is the most important in terms of quantity. As a building block of the bones, it is known to everyone. In fact, most calcium is found in the bones. Interestingly, bones not only have a supporting function, they are also a depot for the mineral. Calcium is involved in numerous vital metabolic processes in our organism. It plays a role in the stimulation of the heart, it is involved in the contraction of the muscles, in the transmission of impulses from the nerve cells and it plays a role in blood clotting. One aspect that is hardly known to anyone is that a calcium deficiency can also lead to muscle cramps, similar to what we know from a magnesium deficiency.
Calcium deficiency weakens the skeleton.
The importance of the mineral for the functioning of many processes has far-reaching consequences for bone health. If we consume too little calcium in our diet, our body makes calcium available from the bones. If there is a permanent deficiency, this leads to a noticeable reduction in bone mass and a weakening of our skeleton.
Calcium is often missing from the diet
Although calcium is so important for us, according to statistical surveys, more than half of the adult German population does not consume the recommended daily amount of 1,000 mg of calcium. The situation is probably similar in other countries. One reason for this is that many foods contain less calcium than one would expect given its importance.
Meat, for example, contains only about 2 to 10 mg of the mineral per 100 g. In fish, cereal products and many fruits and vegetables, the range is from about 20 mg to 50 mg per 100 g of food.
Excellent sources of calcium, on the other hand, are white beans, broccoli, spinach, yoghurt and whole milk, with more than 100 mg of calcium per 100 g. The absolute front runners in calcium content are kale, which is popular in winter, with almost 200 mg per 100 g, and various types of cheese, which can supply between 500 and 1,000 mg of calcium per 100 g.
Another natural source of calcium is water, but the content varies considerably depending on the type of water, from a few milligrams to almost 500 mg of calcium per litre. However, our body can process calcium from organic sources much better than from water.
Calcium deficiency due to an unbalanced diet
Due to the large amounts of calcium we need and the large differences in the calcium content of foods, it is clear that a one-sided diet can quickly lead to a deficiency, although one-sided nutrition is not the same as an unhealthy diet or unhealthy foods. Blueberries are considered healthy, but contain only about 15 mg of calcium per 100 g. The right mix of foods makes all the difference.
Calcium deficiencies also occur when food is not eaten, for example in connection with reduction diets or illnesses. Calcium is also lost through heavy sweating – important for all those who do exercise intensively.
My tip:
For me, calcium should definitely be on the list of dietary supplements that make sense to take regularly. I find products that cover at least 30% of the daily calcium requirement ideal. Then you are on the safe side. When buying water, look for the highest possible calcium content of at least 150 mg per litre. If you use tap water, ask your water supplier about the calcium content of the water. And if you want to find out exactly what your daily calcium intake is, you can find good food tables on the internet which give the calcium content. You should try this out and calculate your calcium intake. I am convinced that you will be surprised by the result.
Pharmacist Andreas Binninger