Calcium is a transition metal, an essential mineral (essential for life). Most calcium accumulates in bones and teeth. Most of the mineral content of bones is calcium, and bones contain calcium in the form of a special mineral (hydroxyapatite). In childhood, calcium helps bones to develop properly, thus helping to prevent osteoporosis in older age. In adulthood, it can also strengthen bones and help prevent fractures, thanks to its ability to reduce parathyroid hormone levels. And elevated parathyroid hormone levels reduce bone mineral levels, this is because parathyroid hormone's primary function is to increase blood calcium levels, so it extracts calcium from several places in the body, starting with where it is cumulatively available (in the bones). And if there is enough calcium in the blood, parathyroid hormone doesn't have to work, so it won't be produced.
Calcium is also important for muscle function, and experiments have shown that without calcium, muscles cannot contract, due to its role in connecting nerve and muscle. Without it, the signal that moves the muscle does not get from the nerve to the muscle.
Because of its role in the connection between nerves (signal transduction), it plays a role in many neurological processes, contributing to the proper functioning of the brain and the maintenance of memory.
Calcium also plays an important role in the process of blood clotting, helping the healing process from wounds. It also helps maintain proper blood flow by acting directly on blood vessels. However, if too high a level of calcium is combined with high cholesterol levels, the accumulation of calcium can cause atherosclerosis.
- Dairy products: yoghurt, mozzarella, cheddar cheese, milk, cottage cheese
- Soy, tofu
- Shellfish, broccoli
- Chia seeds
Recommended Daily Intake (RDI) of calcium:
- For adults: 1000 mg.
- Recommended intake for adults.
The tolerable upper limit: 2500 mg (250% RDI). Take care not to exceed the upper limit to avoid side effects.