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Overview

Benefits of Calcium And Its Side Effects

Calcium is the most important mineral in our body. Our bones and teeth are made of calcium and thus form the most abundant mineral available in our body. So, it is very important to have sufficient calcium intake daily in order to suffice our entire daily body requirement. Our bone stores huge amounts of calcium that is given off in the bloodstream when needed. Calcium deficiency can lead to various health problems, such as osteoporosis, tooth decay, muscle tension and high blood pressure.

Benefits of Calcium And Its Side Effects

Table of Content

Calcium
Nutritional Value of Calcium
Health Benefits of Calcium
Bone health
Cancer prevention
Weight management
Decrease risk of diabetes
It boosts fertility
Heart health
Protect gums
Treats hypocalcemia
Treats hyperkalemia
Prevent teeth against diseases
Prevent indigestion
Prevent osteoporosis
Uses of Calcium
Side-Effects & Allergies of Calcium
Origin And Cultivation of Calcium

Calcium

Calcium is a type of mineral which plays a vital role in our body. Calcium ions can combine with many organic compounds, such as proteins to form stable coordination complexes. This type of reaction occurs in our body which helps our body to carry out muscular, digestive and circulatory functions. Calcium can also activate enzymes to perform various functions in our body. Calcium helps in the bone manufacture and in preventing various bone-related diseases.

Nutritional Value of Calcium

Calcium requirement by our body depends on age. Children between ages of 0 to 6 months require about 200 milligrams (mg) of calcium per day. 7 months to 1 year old children need about 260 mg of calcium on a daily basis. When a child grows between ages 1 -3 years his calcium requirements increase because of his bone growth. He/she needs 700 mg of calcium daily. Their calcium requirement is maximized when they are teenagers. He requires 1300 mg of calcium daily when they reach the age of 12 -18 years. When they reach adulthood, their body requirements remain fixed near about 1000 mg of calcium daily.

Health Benefits of Calcium

Mentioned below are the best health benefits of Calcium
Health Benefits of Calcium

Bone health

Calcium is a dire necessity for teenagers to achieve their peak bone mass at an age when their bones are solidifying. The peak bone mass helps in delaying osteoporosis or loss of bone mass at a later age. Osteoporosis is the main disease which is suffered by many elderly people around world. Calcium also helps protect our bones if you do weight-bearing exercises. Cheese is a by-product of milk which is an excellent source of calcium. Calcium (in the form of cheese) is readily absorbed by our body rather than other sources. Parmesan cheese has the highest amount of calcium which is 330 mg per ounce. Soft cheese has less amount of calcium. Cheese is also full of proteins which help in boosting our bone health

Cancer prevention

There is a decrease in the risk of colon and rectal cancers; if you consume calcium-rich foods. Calcium-rich foods like dairy products help in the prevention of bladder cancer, breast cancer and ovarian cancer as well. However, it is always advised in cancer to not take calcium supplements as these supplements do not prevent cancer and are also found linked with heart attacks

Weight management

Many studies believe that calcium can help lower the body weight as it has the ability to bind fat in the digestive system. Beans and lentils are rich in fiber, proteins and other nutrients that are healthy for the brain. They are really good for health and help in lowering down cholesterol levels. A single cup of cooked beans has about 240 mg of calcium

Decrease risk of diabetes

It helps in lowering down type -2 diabetes. It helps in lowering the sugar levels in the body by combining with sugar and making it less soluble in the bloodstream. Thus, it helps insulin hormones to work less in dissolving body sugar. Proteins are good for the health and are a good source of calcium. It is usually found in milk and its byproducts. It helps in lowering down body weight and helps in maintaining sugar levels

It boosts fertility

Studies suggest that calcium helps restore normal menstruation. It helps women suffering from polycystic ovarian syndrome by improving their egg health. In case of a male, it is found that calcium gives more energy to sperms to penetrate them in the egg. Thus, calcium helps in boosting fertility in both men and women. An egg is the richest source of calcium which is usually consumed during breakfast. It is also rich in protein and helps in boosting fertility in men and women

Heart health

Calcium helps veins and arteries to relax and also helps cut down cholesterol levels. This further helps patients with high blood pressure to reduce their blood pressure. A calcium-rich diet has proven to improve blood pressure and thereby making the heart healthy. Sardines and canned salmon are rich in omega-3 fatty acids and also filled with calcium. They are good for heart, brain, and skin. They are also rich in protein and vitamin E. Almonds contains the highest level of calcium in the nuts category. They are an excellent source of vitamin E and magnesium. They are good for the brain, heart and prevent various diseases related to cholesterol. It helps in lowering down blood pressure and also helps in maintaining proper body weight.

Protect gums

Calcium helps in keeping your mouth healthy by preventing the occurrence of gum-related diseases. It helps in invading the teeth bacteria and thus protects our teeth and gums. It also helps in increasing the enamel in our teeth

Treats hypocalcemia

It is a disease which occurs due to deficiency of calcium which can be treated with the help of calcium supplements

Treats hyperkalemia

It is a disease which occurs due to the presence of excessive potassium in the bloodstream. It can be treated with the help of calcium. Calcium interferes with the potassium and helps in lowering down the levels of potassium in the bodu

Prevent teeth against diseases

Calcium helps the teeth to become strong. It also fights bacteria which deteriorates the strength of the teeth. Thus, it prevents several diseases which can loosen the enamel of the teeth

Prevent indigestion

Calcium helps in fighting indigestion by binding with proteins and other complex compounds. This helps in slowing down the solubility of these compounds which further promotes digestion

Prevent osteoporosis

Osteoporosis is a very harmful disease which leads to bone weakening. It also leads to the breakdown of bones in elderly persons. In order to stay away from this disease, we have to keep checking our calcium intake from our teenage years

Uses of Calcium

Calcium is used to improve our bone strength and it is very useful in treating indigestion. Giving supplements of calcium can reverse hyperkalemia which is a condition where blood contains too much of potassium in the bloodstream. Low levels of calcium in the blood (hypocalcemia) can be treated by giving calcium supplements. Calcium also helps in maintaining a healthy body weight and lowers down the risk of various diseases, such as diabetes, osteoporosis, enamel weakness and cancer etc.

Side-Effects & Allergies of Calcium

Calcium is safe for almost everyone. However, high dosages of calcium usually in the supplement form may cause serious problems. Calcium intake depends on age. It is usually recommended that you should take calcium from natural sources rather than going for supplements. Calcium in high amounts may lead to heart attack. Usually, a pregnant woman is prescribed calcium supplements. It is usually safe taking calcium during pregnancy. People who have low acid levels in their stomach are able to absorb less calcium. It is usually advised to consume citrus fruits in larger quantity when you are partaking calcium tablets. You should not take calcium supplements without your health provider’s supervision. Sometimes, a calcium and phosphate balance is deteriorated due to excess calcium intake. This may cause severe harm to the body. If you have a thyroid problem then you should not take thyroid medicine along with any calcium medicine. Calcium and thyroid medicine can conflict with each other. If you are taking iron tablets, then to you must keep the gap between iron tablets and calcium tablet, as calcium tablets interfere with the absorption of iron in the body.

Origin And Cultivation of Calcium

Calcium is safe for almost everyone. However, high dosages of calcium usually in the supplement form may cause serious problems. Calcium intake depends on age. It is usually recommended that you should take calcium from natural sources rather than going for supplements. Calcium in high amounts may lead to heart attack. Usually, a pregnant woman is prescribed calcium supplements. It is usually safe taking calcium during pregnancy. People who have low acid levels in their stomach are able to absorb less calcium. It is usually advised to consume citrus fruits in larger quantity when you are partaking calcium tablets. You should not take calcium supplements without your health provider’s supervision. Sometimes, a calcium and phosphate balance is deteriorated due to excess calcium intake. This may cause severe harm to the body. If you have a thyroid problem then you should not take thyroid medicine along with any calcium medicine. Calcium and thyroid medicine can conflict with each other. If you are taking iron tablets, then to you must keep the gap between iron tablets and calcium tablet, as calcium tablets interfere with the absorption of iron in the body.

Popular Questions & Answers

I want to gain some muscle mass, I take enough protein and do workout, but I am still skinny guy. What else can help me?

MSc
Dietitian/Nutritionist, Hyderabad
Hi lybrate user vegetarian diet tips for muscle gain rotis: rotis are one of the best food's for bodybuilding. Rotis are made from wholegrains that are complex carbohydrates and supply us with energy and fibre. Some households mix different wholegrains to get the benefits of calcium and other minerals. Potatoes: potatoes that are prepared with less oil or baked provide us with carbohydrates without the unnecessary calories. Potatoes also contain potassium, which prevents muscle cramps. Brown rice: it is a rich source of complex carbohydrates that energises us during weight training. Brown rice also contains iron, calcium and fibre that are necessary for building bones and cell growth. Bananas: this fruit is not fattening and the best vegetarian'snack' for building muscles. Bananas are also a rich source of potassium, which is good for sore muscles. Paneer: is a great post workout snack. So consume paneer as this will help in the recovery of muscles and promote muscle growth. Paneer also contains calcium and vitamin a. Calcium also helps to strengthen the bones, which are essential for bodybuilding. Milk: drink a tall glass of milk after your workout. It is a good source of protein, calcium and vitamin d. Milk also improves digestive problems and strengthens the bones. Cheese: fermented milk is far richer in vitamins and minerals. Cheese in general contains calcium, potassium, vitamin a and b and manganese, making it a perfect post workout snack. But cheese also contains sodium, which is unhealthy in large portions. Yoghurt: it is similar to cheese, but the nutrition value is different. Yoghurt is rich in protein, potassium, vitamin b and calcium and contains less sodium compared to cheese. Pulses: dal, chickpeas, soybeans, pigeon pea, moong and masoor are good sources of protein. These pulses are also easily available in the indian kitchen and are quick to prepare. Consume pulses as a post workout snack for muscle building. Muscle building with fats nuts: walnuts, cashews, peanuts, almonds and pistachios, are also good for muscle building. They also contain carbohydrates, protein and fibre in varying amounts. Coconut oil: this oil helps burn fats, so it is a great oil to cook with. Olive oil: it is monounsaturated oil that lowers bad cholesterol or ldl. Muscle building with protein beans: there are several types of beans and they roughly provide carbohydrates, proteins, potassium, fibre, calcium, vitamin b and manganese. Tofu: tofu is a by-product of soybean and it has high levels of calcium and iron. But this muscle building ingredient also contains potassium, protein and manganese. Broccoli and spinach: this vegetable is a superfoods with several health benefits. It contains protein, calcium, vitamin c and vitamin b.
2 people found this helpful

My weight is 75 kg. I want to make my body muscular. Please suggest me a good diet plan.

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist,
Protein = building block for your muscles Keep track of everything you eat Compound exercises are your friend Appearance is a consequence of fitness Let your muscles rest Sleep Make it part of your routine Realize you will put on some fat U need to take a high protein high calorie diet
1 person found this helpful

I am doing gym from 6 months but their is no increment in my muscle. Is their any protein shake available in market to gain muscle? Which can help me to gain muscle fast.

MSc
Dietitian/Nutritionist, Hyderabad
Hi lybrate-user vegetarian diet tips for muscle gain rotis: rotis are one of the best food's for bodybuilding. Rotis are made from wholegrains that are complex carbohydrates and supply us with energy and fibre. Some households mix different wholegrains to get the benefits of calcium and other minerals. Potatoes: potatoes that are prepared with less oil or baked provide us with carbohydrates without the unnecessary calories. Potatoes also contain potassium, which prevents muscle cramps. Brown rice: it is a rich source of complex carbohydrates that energises us during weight training. Brown rice also contains iron, calcium and fibre that are necessary for building bones and cell growth. Bananas: this fruit is not fattening and the best vegetarian'snack' for building muscles. Bananas are also a rich source of potassium, which is good for sore muscles. Paneer: is a great post workout snack. So consume paneer as this will help in the recovery of muscles and promote muscle growth. Paneer also contains calcium and vitamin a. Calcium also helps to strengthen the bones, which are essential for bodybuilding. Milk: drink a tall glass of milk after your workout. It is a good source of protein, calcium and vitamin d. Milk also improves digestive problems and strengthens the bones. Cheese: fermented milk is far richer in vitamins and minerals. Cheese in general contains calcium, potassium, vitamin a and b and manganese, making it a perfect post workout snack. But cheese also contains sodium, which is unhealthy in large portions. Yoghurt: it is similar to cheese, but the nutrition value is different. Yoghurt is rich in protein, potassium, vitamin b and calcium and contains less sodium compared to cheese. Pulses: dal, chickpeas, soybeans, pigeon pea, moong and masoor are good sources of protein. These pulses are also easily available in the indian kitchen and are quick to prepare. Consume pulses as a post workout snack for muscle building. Muscle building with fats nuts: walnuts, cashews, peanuts, almonds and pistachios, are also good for muscle building. They also contain carbohydrates, protein and fibre in varying amounts. Coconut oil: this oil helps burn fats, so it is a great oil to cook with. Olive oil: it is monounsaturated oil that lowers bad cholesterol or ldl. Muscle building with protein beans: there are several types of beans and they roughly provide carbohydrates, proteins, potassium, fibre, calcium, vitamin b and manganese. Tofu: tofu is a by-product of soybean and it has high levels of calcium and iron. But this muscle building ingredient also contains potassium, protein and manganese. Broccoli and spinach: this vegetable is a superfoods with several health benefits. It contains protein, calcium, vitamin c and vitamin b.
5 people found this helpful

I want Gain mass. So, should I take help of extra nutritions like food supplements? If yes, then which ?

MSc
Dietitian/Nutritionist, Hyderabad
Hi lybrate-user never take extra supplements vegetarian diet tips for muscle gain rotis: rotis are one of the best food's for bodybuilding. Rotis are made from wholegrains that are complex carbohydrates and supply us with energy and fibre. Some households mix different wholegrains to get the benefits of calcium and other minerals. Potatoes: potatoes that are prepared with less oil or baked provide us with carbohydrates without the unnecessary calories. Potatoes also contain potassium, which prevents muscle cramps. Brown rice: it is a rich source of complex carbohydrates that energises us during weight training. Brown rice also contains iron, calcium and fibre that are necessary for building bones and cell growth. Bananas: this fruit is not fattening and the best vegetarian'snack' for building muscles. Bananas are also a rich source of potassium, which is good for sore muscles. Paneer: is a great post workout snack. So consume paneer as this will help in the recovery of muscles and promote muscle growth. Paneer also contains calcium and vitamin a. Calcium also helps to strengthen the bones, which are essential for bodybuilding. Milk: drink a tall glass of milk after your workout. It is a good source of protein, calcium and vitamin d. Milk also improves digestive problems and strengthens the bones. Cheese: fermented milk is far richer in vitamins and minerals. Cheese in general contains calcium, potassium, vitamin a and b and manganese, making it a perfect post workout snack. But cheese also contains sodium, which is unhealthy in large portions. Yoghurt: it is similar to cheese, but the nutrition value is different. Yoghurt is rich in protein, potassium, vitamin b and calcium and contains less sodium compared to cheese. Pulses: dal, chickpeas, soybeans, pigeon pea, moong and masoor are good sources of protein. These pulses are also easily available in the indian kitchen and are quick to prepare. Consume pulses as a post workout snack for muscle building. Muscle building with fats nuts: walnuts, cashews, peanuts, almonds and pistachios, are also good for muscle building. They also contain carbohydrates, protein and fibre in varying amounts. Coconut oil: this oil helps burn fats, so it is a great oil to cook with. Olive oil: it is monounsaturated oil that lowers bad cholesterol or ldl. Muscle building with protein beans: there are several types of beans and they roughly provide carbohydrates, proteins, potassium, fibre, calcium, vitamin b and manganese. Tofu: tofu is a by-product of soybean and it has high levels of calcium and iron. But this muscle building ingredient also contains potassium, protein and manganese. Broccoli and spinach: this vegetable is a superfoods with several health benefits. It contains protein, calcium, vitamin c and vitamin b.

Hi, First of all thanks for your quick suggestions for my recent post. Can anyone suggest me which type of food gives high protein and calorie for diet? In order to increase weight. Even I'm having good fitness and going to gym regularly my weight is not increasing . Can you give any suggestions for this? Thank you.

MSc
Dietitian/Nutritionist, Hyderabad
Hi lybrate-user rotis: rotis are one of the best food's for bodybuilding. Rotis are made from wholegrains that are complex carbohydrates and supply us with energy and fibre. Some households mix different wholegrains to get the benefits of calcium and other minerals. Potatoes: potatoes that are prepared with less oil or baked provide us with carbohydrates without the unnecessary calories. Potatoes also contain potassium, which prevents muscle cramps. Brown rice: it is a rich source of complex carbohydrates that energises us during weight training. Brown rice also contains iron, calcium and fibre that are necessary for building bones and cell growth. Bananas: this fruit is not fattening and the best vegetarian'snack' for building muscles. Bananas are also a rich source of potassium, which is good for sore muscles. Paneer: is a great post workout snack. So consume paneer as this will help in the recovery of muscles and promote muscle growth. Paneer also contains calcium and vitamin a. Calcium also helps to strengthen the bones, which are essential for bodybuilding. Milk: drink a tall glass of milk after your workout. It is a good source of protein, calcium and vitamin d. Milk also improves digestive problems and strengthens the bones. Cheese: fermented milk is far richer in vitamins and minerals. Cheese in general contains calcium, potassium, vitamin a and b and manganese, making it a perfect post workout snack. But cheese also contains sodium, which is unhealthy in large portions. Yoghurt: it is similar to cheese, but the nutrition value is different. Yoghurt is rich in protein, potassium, vitamin b and calcium and contains less sodium compared to cheese. Pulses: dal, chickpeas, soybeans, pigeon pea, moong and masoor are good sources of protein. These pulses are also easily available in the indian kitchen and are quick to prepare. Consume pulses as a post workout snack for muscle building. Muscle building with fats nuts: walnuts, cashews, peanuts, almonds and pistachios, are also good for muscle building. They also contain carbohydrates, protein and fibre in varying amounts. Coconut oil: this oil helps burn fats, so it is a great oil to cook with. Olive oil: it is monounsaturated oil that lowers bad cholesterol or ldl. Muscle building with protein beans: there are several types of beans and they roughly provide carbohydrates, proteins, potassium, fibre, calcium, vitamin b and manganese. Tofu: tofu is a by-product of soybean and it has high levels of calcium and iron. But this muscle building ingredient also contains potassium, protein and manganese. Broccoli and spinach: this vegetable is a superfoods with several health benefits. It contains protein, calcium, vitamin c and vitamin b.
1 person found this helpful

Popular Health Tips

Foods For Bone Health

MS - Orthopaedics, MBBS
Orthopedist, Mumbai
Foods For Bone Health

Calcium is the most important and abundantly found mineral in our body. It is stored in the bones and the teeth. Though our body needs lot of calcium, many of us are not eating enough calcium-rich foods. Calcium is needed not only for  bones, teeth and good health but also for our blood clotting, optimal nerve transmission, hormonal secretion and muscle contradiction. This is easily possibly by bone calcium, which is also known as a storage area, that releases calcium into the blood stream when needed. Blood calcium plays a critical role in balancing body’s acid/alkaline and pH (potential of Hydrogen). The body borrows calcium from the bones when need arises.

  • Calcium is used to create new  bones and maintain the strength of the bones. It is also used to control breast cancer and reduce PMS symptoms while helping in weight loss. Calcium is found to be deficient in postmenopausal women and milk intake is quite essential for them. Each day, we lose calcium in the form of skin, nails, hair, sweat, urine and cannot produce it. That is why it is necessary to outsource calcium.
  • The symptoms of Calcium deficiency symptoms are Osteopenia or Osteoporosis, tooth decay, muscle tension and high blood pressure.
  • Magnesium, Vitamin D and K are needed to absorb calcium in the body. Complex food-based supplements are preferred to isolated calcium supplements to meet our calcium needs. Generally men require 1000 milligrams of calcium per day and women need 1200 milligrams per day.
  • Products in which calcium are found in abundant are raw milk, sardines, yogurt, kale,  broccoli, water crush, beans  and lentils, figs, edamame and tofu, cheese, okra, almonds, custard apple. Calcium is also found in green vegetables and raw dairy products.
  • Supplements for calcium include Citracal Calcium +D3 Slow Release, Kirkland Signature Calcium Citrate Magnesium and Zinc, Bluebonnet Calcium Citrate and Vitamin D3,  GNC Calcium Plus 1000, New Chapter Bone Strength CalciumNature Made Calcium with Vitamin D, Swanson Calcium Citrate and Vitamin D, Calcium Magnesium with VitaminRainbow Light Calcium Citrate Mini-tabletsSolaray Calcium Magnesium Zinc
  • While taking calcium supplements, please choose brand supplements with high reliability, carefully read the product label and determine the amount of elemental calcium. You must take  calcium supplements mostly with food. Also, while trying a new supplement, take in smaller amount and try adequately and efficiently. Side effects of calcium supplements may occur such as constipation and gas problems.
  • Benefits of calcium are manifold. Our body needs calcium to build and maintain strong bones. Heart muscles and nerves also require Calcium to function adequately. Study reveals that calcium along with vitamin D can have benefits beyond bone health, perhaps protecting against cancer,  diabetes and  blood pressure.
3 people found this helpful

Top Ten Calcium Supplements!

M.B.B.S,C.C.A,D.C.A,AASECT,FPA,AAD,M.I.M.S
General Physician, Gorakhpur
Top Ten Calcium Supplements!

Calcium is an essential mineral in our diet, and makes up roughly 2% of an adult’s body weight. It is a critical aspect of our bone growth, development and maintenance throughout our entire lives, which is why a deficiency of this mineral is such a serious problem. Fortunately, there are many different calcium supplements on the market to ensure that we get the recommended amount of calcium that our body needs to function and support itself properly.

What are calcium supplements?

  • Calcium supplements are ways to get your daily recommended amount of calcium up to its proper levels – roughly 1, 000-1, 200 milligrams per day for men and women. These calcium supplements are tablets or pills with concentrated levels of calcium, and tend to come in two forms: calcium carbonate and calcium citrate.
  • Calcium carbonate is the more concentratedof the two, with each pill composed of roughly 40% calcium, but it requires stomach acid to be dissolved and absorbed by the body. Therefore, these pills need to be eaten with your meals.
  • Calcium citrate is weaker, providing only 20% calcium in each pill, but they can be taken on an empty stomach, as they do not require stomach acid to be dissolved. Elderly patients suffering from calcium deficiency more commonly use calcium citrate, as stomach acid production slows down as we age.
  • Since calcium can only be absorbed and used in small amounts by the body, most calcium supplements range from 150-500 milligrams and are taken 1-2 times per day, depending on how poor your calcium levels are, and how much calcium your typical diet includes. Many supplements also include other minerals in which people are commonly deficient, such as magnesium and vitamin d.
  • Speak with your doctor about which of the following calcium supplements may be best for you.

List of calcium supplements:

1. Calcium carbonate

Tums 500os-cal 500caltrate 600viactiv calcium chewsgnc calcium complete

2. Calcium citrate

Cluebonnet calcium citrate magnesium and vitamin d3rainbow light mini-tabletsswanson calcium citrate and vitamin dsolgar calcium citratetwinlab calcium citrate caps

Why do you need calcium?

As mentioned earlier, calcium is required by the body for bone mineral density, and a deficiency in this mineral will increase the risk of osteoporosis, as well as osteopenia. Some of the common symptoms of calcium deficiency include fainting, muscle weakness, psoriasis, brittle nails, tooth decay, seizures, itching, problems swallowing and numbness in the fingers and toes.

Aside from bone strength and durability, calcium is also needed by the body for proper nerve communication and function, as well as for the contraction of muscles throughout the body. Calcium plays a role in protecting cardiac muscle, controlling blood pressure, strengthening the teeth and gums, transporting nutrients throughout the body and keeping the ph balance of the body in line.

Clearly, deficiencies in this important mineral must be taken seriously, due to their comprehensive effects on health.

Food sources of calcium

While supplements are always available to increase your daily intake of calcium, there are also many calcium-rich foods that are easy to incorporate into your daily diet.

Kaleyogurtcheesebok choysardineskefirwatercressfigsclamsgreen beanssesame seeds oranges almonds

Benefits of calcium supplements

Calcium supplements can be very effective for improving bone strength, particularly as you age, after a major injury, illness or surgery, or if you are already at high risk for osteoporosis (due to contributing health factors). These supplements can also help in the prevention of arthritis and to help maintain your weight. Furthermore, since so many calcium supplements include magnesium, vitamin d and other commonly deficient vitamins, use of these nutritional supplements can help your body in many other ways too!

Side effects of calcium supplements

The regular use of calcium supplements can have certain negative side effects, such as constipation, excess gas, nausea, irregular heartbeat, muscle pain, dry mouth, headaches or dizziness. These are mainly experienced when you suffer from hypercalcemia, which means your body is taking in too much calcium. When calcium is taken in large concentrations, the body is unable to process all of it at once, so it could begin depositing it in the wrong places.

This sort of excessive calcium in the body can lead to problems with the kidneys, muscles, stomach, bones and even the brain, causing irritability and even depression. If you experience ongoing symptoms of sore muscles and joints, pain in your back and spine, decreased appetite or excessive urination, you are likely suffering from too much calcium.

Speak to your doctor or nutritionist before adding calcium supplements to your daily intake; if your diet already accounts for the daily recommended amount of calcium, there is no need to take supplements.

Things to consider while taking calcium supplements

Before you choose to take calcium supplements, there are a few things to consider, namely your age, diet, pre-existing medical conditions and prescribed medications.

1. Age: depending on how old you are, as well as your gender, you may require more or less calcium. Women under 50 and men under 70 only require 1, 000 milligrams a day, where as women over 50 and men over 70 require approximately 1, 200 milligrams per day. As your age changes, if your diet doesn’t, you may want to consider supplementing with calcium to keep your bones strong.

2. Diet: while there are many different foods that can deliver calcium, certain dietary choices and styles may inherently keep your calcium content low. Vegans tend to lack calcium, as they don’t include dairy products in their diet, which is a great and consistent source of calcium. Furthermore, people who consume foods that are high in protein or sodium tend to lose more calcium through urination, which can lead to osteoporosis, even if your intake of calcium seems acceptable.

3. Medical conditions: certain diseases and conditions demand more calcium from the body, prevent calcium absorption, or cause excessive calcium loss. If you have suffer from chronic inflammation, crohn’s disease or celiac disease, the condition may be preventing calcium absorption in the gut, and calcium supplements may be a good thing. However, if you are at high risk for kidney stones or prostate cancer, high levels of calcium could heighten that risk.

4. Medications: the use of corticosteroids is quite common for chronic disease, and this can lower the body’s ability to absorb calcium. Furthermore, if you are taking antibiotics, it can interfere with how your body takes in calcium, so supplements may be required.

5. Other mineral deficiencies: some of the body’s receptors for nutrients are shared, so calcium, iron and zinc are often in competition in the gut to be absorbed and used. If you have other mineral deficiencies, it may be wise to space out your supplements, rather than taking them all at once, so that your body can properly process each of them.
 

1 person found this helpful

Fox Nuts (Makhana) - 12 Reasons Why You Should Eat Them!

Masters in Nutritional Therapy, Lifestyle & Weight Management, Sport Nutritions, graduation in Nutrition & Dietics
Dietitian/Nutritionist, Delhi
Fox Nuts (Makhana) - 12 Reasons Why You Should Eat Them!

When we think of a light evening snack, we often think of a packet of fried chips or Kurkure. However, it is time to think of something healthier, as we are already aware of the ill effects of these snacks all around us. This is where snacks like fox nuts are gaining popularity. Grown in the wetlands of Asian countries, they are also known as phool makhana (because of their flowery appearance) and lotus seeds.

They are a great snack and have multiple benefits. Read on to know about this wonderful, economical, tasty, and healthy dish.

  1. They are low in calories, fat, and sodium. They are therefore the perfect in-between-meal snack. They also make you feel full, so further cravings for binge eating are reduced
  2. Their low sodium and high potassium and magnesium content makes them very useful for people with high blood pressure
  3. The high calcium content is good for bone and teeth health
  4. Their sugar content is low, and so are highly useful for diabetics, who have the urge to eat at short intervals
  5. The fox nuts have astringent properties and are useful for kidney ailments
  6. People looking for weight loss should try makhana, as they are very low in calories but can fill the stomach. This helps control hunger pangs and intake of high-calorie foods
  7. It is rich in fiber and so can be used in weight loss as well as for digestion problems like constipation
  8. Fox nuts are rich in antioxidants and therefore useful in fighting ageing and chronic inflammation and stress in the body
  9. In both men and women, makhana is believed to improve fertility rates. The sperm quality and quantity is believed to improve when makhana is consumed
  10. Given its multiple benefits, especially calcium and iron, pregnant women are given makhana. It also helps prevent hypertension and diabetes in the pregnant mother
  11. Fox nuts are believed to help get rid of insomnia
  12. If addiction to coffee is your problem, try some fox nuts to get rid of the addiction

Methods of use:

  1. The seeds are actually tasteless and so whether it is salt or sweet, they take on the added taste
  2. Roast the seeds with a little ghee on a light flame. Sprinkle salt, and the yummy snack is good to go
  3. Other spices like cinnamon or oregano can be added to suit one’s taste
  4. They can also be used in sweet dishes like kheer and other desserts

If you are looking for a super snack that is highly healthy, economical, and has little hazards on your health, grab a bowl of fox nuts. If you wish to discuss about any specific problem, you can consult a Dietitian/Nutritionist.

13732 people found this helpful

The Chemistry between Calcium and Teeth

MDS Prosthodontics, BDS
Dentist, Mohali
The Chemistry between Calcium and Teeth

Calcium phosphate is the main component of the tooth enamel so any deficiency in calcium can cause damage to the enamel. Calcium is not only required for having healthy teeth but also healthy bones and heart.

Healthy teeth are a sign of good overall health and wellbeing. There are many factors that impact the health of the teeth such as improper diet, smoking, and sugar.

Benefits of calcium for teeth

  • Calcium reduces the chances of losing a teeth
  • It reduces chances of cavities
  • Calcium, when combined with a proper nutritious diet, helps in increasing the longevity of the teeth
  • Calcium can reduce chances of gum disease
  • Calcium along with other minerals also help in improving blood supply around the teeth area
  • A calcium compound, amorphous calcium phosphate helps in fluoride absorption in the tooth enamel
  • It limits loss of mass in the jawbone
  • Calcium also fortifies the bones around the jaw to reduce bone problems such as loss of bone structure as one gets older
  • It helps in protecting the teeth from acidic components that cause tooth decay

To have healthy teeth, one needs to have a balanced diet that meets the regular calcium requirements besides following a healthy lifestyle.

'Consult'.

Related Tip: Smoking and Its Effect on Teeth

3632 people found this helpful

Roti vs. Rice- What should you have your meals with?

Msc- food and nutrition
Dietitian/Nutritionist,
Roti vs. Rice- What should you have your meals with?
Roti vs. Rice- What should you have your meals with?
#12;
The nutritional conflict between rice and roti is age-old, as primary staples of every Indian cuisine. White rice and wheat chapattis are both infused with considerable amounts of protein, calorie, fat as well as fibre. This overlap makes it tougher to choose just one as an accompaniment with your meals.
The health-conscious can take a sigh of relief with this list of effective benefits of the two. Let’s pit them against each other!

#1: If you opt for a lighter meal…Choose rice!
Boiled white rice is easier to chew and digest as it is low in fibres. For those with issues of diarrhoea, colitis, an upset stomach or morning sickness, rice is a favourable choice. If you are suffering from chronic gastrointestinal distress, rice is recommended for you.
Tip- You can consume a bowl of steamed rice with sautéed vegetables for a wholesome meal!

#2: If you are looking for muscle growth…Choose roti!
Rotis is the best food accompaniment for vegan and vegetarian bodybuilders. At home, you can mix variants of whole grains to harness the benefits of calcium and other minerals. Wheat chapattis made of whole grain consist of complex carbohydrates that boost your energy.
Tip- For reducing your portions, have two servings of roti (without ghee) with a large bowl of home-cooked yellow dal.

#3: If you have a heart condition… Choose rice!
For you to keep your heart healthy, the consumption of rice is vital. Brown as well as white rice is full of fibres and high in magnesium, niacin, phosphorus that can prevent heart problems. Rice helps you in lowering bad cholesterol levels.
Tip- Substitute your regular white rice in the khichdi or biryani recipe with brown rice. (Contains fibrous bran and germ layer)

#4: If you want to feel fuller… Choose roti!
For weight watchers, who want the feeling of satiety for longer period should include rotis in their meal. Wheat rotis take longer to digest which helps in maintaining blood sugar levels. This quality also makes it a good alternative for diabetic individuals. Wheat rotis are nutritious and contain vitamins B1, B2, B3, B6 and B9 that help in keeping you strong.
Tip- While kneading the wheat dough for the rotis, you can add soya powder to increase its protein content.
To escape the dilemma of choosing between these two healthy and tasty staple sides, try switching to whole-wheat rotis and brown rice. Savour both, guilt-free!

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Table of Content

Calcium
Nutritional Value of Calcium
Health Benefits of Calcium
Bone health
Cancer prevention
Weight management
Decrease risk of diabetes
It boosts fertility
Heart health
Protect gums
Treats hypocalcemia
Treats hyperkalemia
Prevent teeth against diseases
Prevent indigestion
Prevent osteoporosis
Uses of Calcium
Side-Effects & Allergies of Calcium
Origin And Cultivation of Calcium