CALCIUM is a chemical element that is essential for the health and proper functioning of the human body. Its main role is the formation of bones and teeth, but it also affects many other biological processes. In this article we will discuss the properties of calcium, its sources in the diet and recommended dosages.
Properties of calcium:
Bone and tooth structure. It is the main mineral component of bones and teeth, and is responsible for their hardness and strength.
Transmission of nerve impulses. Plays an important role in nerve conduction, affecting the functioning of the nervous system.
Muscle contraction. Is involved in the process of contraction and diastole of muscles, including the heart muscle.
Participation in blood clotting processes. Is essential for proper blood clotting, protecting the body from excessive bleeding.
Dietary sources of calcium:
Can be found in many foods, but some foods are particularly rich in this element. Among the most important sources of calcium are:
- Dairy products: milk, yogurt, cheese
- Leafy vegetables: kale, spinach, broccoli
- Fish: sardines, salmon
- Nuts and seeds: almonds, sesame
- Cereal products: whole grain bread, oatmeal
- Mineral water
Dosage: about 1,000 mg of calcium per day, while children and adolescents in the period of growth, as well as pregnant and breastfeeding women have an increased need for this element – amounting to about 1,300 mg per day.