The Function of Calcium in Our Life

Calcium is a soft grey alkaline earth metal, and is the fifth most abundant element by mass in the Earth's crust. Calcium is also the fifth most abundant dissolved ion in seawater by both molarity and mass, after sodium, chloride, magnesium, and sulfate.

Calcium is essential for living organisms, particularly in cell physiology, where movement of the calcium ion Ca2+ into and out of the cytoplasm functions as a signal for many cellular processes. As a major material used in mineralization of bones and shells, calcium is the most abundant metal by mass in many animals.

Key Functions of Calcium

Bones and teeth contain 99 percent of all calcium in the body. The other 1 percent is distributed within cells and in body fluids, such as the blood. This small percentage is extremely important in maintaining body functions, including:

* Clotting of blood after injury,
* Nerve conduction,
* Muscle contraction,
* Enzyme regulation, and
* Control of blood pressure.

Most of the calcium from food goes straight to the teeth and bones, where it is used for building and maintaining strength.

If calcium intake is low, the body takes what it needs from the bones. This can cause the bones to become thin and brittle.

Food Sources of Calcium

* Dairy Foods - Milk, Cheese, Processed cheese, Cottage cheese, Yogurt, Ice cream.
* Beans and Bean Products - Tofu, White beans, Navy beans, Black turtle beans, Pinto beans, chickpeas.
* Nuts and Seeds - Tahini, Almonds, Almond butter, Sesame seed kernels.
* Meats, Fish, and Poultry - Sardines, Salmon.
* Grains - Bannock, Oats.
* Non Dairy Drinks - Fortified rice or soy beverage, Orange juice fortified with calcium, Regular soy beverage.
* Vegetables - Turnip greens, Chinese cabbage/bok choy, Okra, Mustard greens, Kale, Chinese broccoli (gai lan), Rutabaga, Broccoli.
* Fruit - Orange.
* Other - Brown sugar, Blackstrap molasses, Regular molasses.
* Asian Foods - Dried fish, smelt, Soy bean curd slab, Daylily flower, Sea cucumber, Soy bean milk film, Seaweed, Wakame, Fat-choy, Soy bean milk film, Boiled bone soup.

Recommended Daily Usage

* Infants - Age 0 to 6 months: 210 mg, Age 7 months to 1 year: 270 mg
* Children - Age 1 to 3 years: 500 mg, Age 4 to 8 years: 800 mg
* Women - Age 9 to 18 years: 1300 mg, Age 19 - 50 years: 1000 mg, Over Age 51 years: 1200 mg
* Pregnancy - Under Age 19: 1300 mg, Age 19 and Over: 1000 mg
* Lactating - Under Age 19: 1300 mg, Age 19 and Over: 1000 mg
* Men - Age 9 to 18 years: 1300 mg, Age 19 - 50 years: 1000 mg, Over Age 51 years: 1200 mg

Nutritional Safety

* Deficiency - Insomnia, anxiety, nervousness, depression, fatigue,muscle / joint pains, muscle spasms / cramps, high stomach acid, osteoporosis, seizures, birth defects,miscarriage, high blood pressure, irregular heart beat, cardiovascular disease, hemorrhagic stroke,aneurysms, PMS, dysmenorrhea (painful periods),rickets, higher risk for some cancers.
* Overdose / Toxicity - Arteriosclerosis, cardiovascular disease, ischemic heart disease and stroke, high blood pressure, low stomach acid, muscle / joint pains, depression,fatigue, glaucoma, higher risk for several cancers,cancers, osteoporosis, osteoarthritis, calcification, dry skin,constipation.

My next article entitled "The Function of Chromium in our Life" will examine the role of Chromium in good nutrition.

See you on the Beaches of the World,

Kevin McNabb

Information about the Author:

Kevin McNabb is the Founder and Chief Executive Officer of Toronto-based GlobalHealthMgmt.com, he offers live seminars and Internet training programs on personal development for the Network Marketing industry. Details can be seen at www.KevinMcNabb.com. For more information on this article topic, see www.globalhealthmgmt.com/Vitamins_Supplements.html

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