Calcium is a chemical element with the symbol Ca and atomic number 20. It is an essential mineral for the human body, as it plays a critical role in many bodily functions, including the formation and maintenance of bones and teeth, muscle function, nerve function, blood clotting, and enzyme regulation.
Calcium is the fifth most abundant element in the Earth’s crust and is found in many different minerals, including limestone, gypsum, and fluorite. It is also found in seawater, where it plays an important role in the growth and development of marine organisms.
In the human body, calcium is primarily found in bones and teeth, where it helps to provide strength and structure. It is also found in the blood, where it helps to regulate various bodily functions. The body tightly regulates the levels of calcium in the blood to ensure that it remains within a narrow range, as both high and low levels of calcium can have negative health effects.
It is important to consume enough calcium through a balanced diet, as a deficiency can lead to weakened bones and teeth, increased risk of fractures, and osteoporosis.
Calcium is an essential mineral that is necessary for the proper functioning of the human body. The body cannot produce calcium on its own, so it must be obtained from external sources.
Here are some of the best dietary sources of calcium
- Dairy products – milk, cheese, and yogurt are some of the best sources of calcium. These foods are especially important for individuals who are lactose tolerant.
- Leafy greens – spinach, kale, and collard greens are good sources of calcium.
- Seafood – sardines, salmon, and shrimp are some of the seafood that contain calcium.
- Fortified foods – many foods are fortified with calcium, such as orange juice, tofu, and cereals.
- Nuts and seeds – almonds, sesame seeds, and chia seeds are good sources of calcium.
- Legumes – beans and lentils are a good source of calcium.
- Vegetables – broccoli, okra, and bok choy are some of the vegetables that contain calcium.
It is important to consume enough calcium in the diet, as a deficiency can lead to weakened bones and teeth, increased risk of fractures, and osteoporosis. Individuals who have difficulty obtaining enough calcium from their diets may need to consider taking a calcium supplement.