One of the most vital nutrients for our body is calcium. Although we don’t often think about the benefits of calcium but it is extremely important for our health. Calcium is a chemical element also known as calcium carbonate and calcium gluconate. Besides these calcium is known by few other names also. There are number of compounds where we can find calcium. In human body, 99% of calcium is in the bones and teeth and one percent exists in blood plasma.

Why Calcium is Important?

In many ways calcium is important for our health. The most important part that calcium plays is the strengthened of our bones. Calcium is extremely important for the development of bones and teeth. Calcium Phosphate (combination of calcium & phosphorus) contributes highly to good bone structures and strong bones.

Calcium is important for everyone. Men, women, children, adolescent or adults- everyone needs proper amount of calcium. Calcium is also very important for normal blood clotting, proper nervous system functioning and muscle contraction. It plays a major role in the regulation of enzyme activity too. Calcium helps to transport chemicals across cell membranes. According to the research calcium can be helpful to prevent PMS (Premenstrual syndrome).

Calcium Deficiency

As mentioned above calcium is important for bone and teeth health as well as muscle and nerve functioning. Lack of calcium in the body or calcium deficiency can cause tetany and muscle cramps. This happens because of highly irritable nervous system. Calcium deficiency can also lead to weak bones, soft bones, osteoporosis and rickets. Improper bone mineralization is the cause of rickets in children. Both rickets and impaired growth happen because of calcium deficiency. Vitamin D is an essential nutrient in the case of calcium absorption and utilization. Therefore, for good calcium absorption adequate intake of Vitamin D is very important.

Symptoms of Calcium Deficiency

The major calcium deficiency symptoms are brittle nails, dry and dull skin, yellowing of the teeth, muscle cramps, muscle spasms, coarse hair and neuromuscular irritability. In women, calcium deficiency symptoms are like irregular period, anemia and menstrual cramps. Calcium deficiency can also cause late puberty. Insomnia can also be a symptom of calcium deficiency.

Calcium Rich Foods

Calcium is an important mineral for good bone structure and growth. Some of the healthiest foods high in calcium are:-

1. Shrimp

2. Crab

3. Sardines

4. Salmon

5. Basil

6. Dried Poppy Seeds

7. Sesame Seeds

8. Perilla Seeds

9. Almonds

10. Walnut

11. Ground Sage

12. Parsley

13. Ground Thyme

14. Low Fat or Fat Free Milk

15. Yogurt

16. Natural Cheese

17. Dried Figs

18. Dried Dates

19. Soybean

20. Spinach

21. Turnip Greens

22. Mustard Greens

23. Collard Greens

24. Mushrooms

25. Blackstrap Molasses

Above mentioned all twenty five foods are excellent source of calcium. Besides these you can also have calcium from other foods such as Calcium-fortified bread, Calcium-fortified breakfast cereal, Tofu, Sweet Potatoes, oats, Broccoli etc.

Calcium is an essential mineral for us and especially for the children as without proper amount of calcium in the body growth of the children can be hampered. So it is important to make sure that we are getting enough calcium in our diet and we should encourage children to eat more calcium rich foods.