Calcium is important for the body. If the mineral is missing, health problems can occur. Read here which foods are sources of calcium.
Calcium is one of the best-known minerals and is involved in numerous body functions. It not only plays an important role in building and maintaining bones and teeth, but also in blood clotting, defense against inflammation and allergies, muscle and nerve activity, and the function of the heart, lungs and kidneys.
If there is not enough calcium in the blood, the body has to rely on its calcium reserves and take calcium from the bones. A calcium deficiency can therefore increase the risk of bone fractures and, for example, promote osteoporosis.
A calcium deficiency can manifest itself through various symptoms. These include muscle cramps, tingling in the hands and feet, dental problems, fatigue, difficulty concentrating, osteoporosis, hair loss or brittle nails. Heart and circulatory problems, skin problems, digestive disorders or psychological problems can also indicate a calcium deficiency.
There are various causes for a calcium deficiency. These include an unbalanced diet, certain medications, hormonal problems, high coffee consumption, a vitamin D deficiency or increased excretion of calcium by the kidneys.
Too little physical activity or kidney or thyroid diseases can also lead to a calcium deficiency.
In order to prevent or counteract a calcium deficiency, it is important to eat calcium-rich foods.
These include dairy products such as cheese, yoghurt and milk, but also green vegetables such as broccoli, kale, rocket or spinach as well as nuts and seeds or herbs such as parsley or dill.
Mineral water is also a good source of calcium. An adult’s daily requirement for calcium is 1,000 milligrams.
A calcium deficiency can be remedied relatively quickly by specifically eating calcium-rich foods or taking calcium supplements if necessary.
A healthy and balanced diet and sufficient exercise can also help to correct a calcium deficiency. Vitamin D also promotes the absorption of calcium from the small intestine and the incorporation of calcium into the bones. It is therefore advisable to pay attention to your vitamin D requirements if you have a calcium deficiency.
There are also “calcium robbers” that interfere with the absorption of calcium in the body. These include, among other things, caffeinated drinks and soft drinks, too much alcohol or foods such as ready meals, processed cheese, fast food or sausage products.
The original for this article “Calcium deficiency! You should eat these foods now” comes from FürSie.