Calcium

Calcium is a chemical element with the symbol Ca and atomic number 20. It is an essential mineral for living organisms, including humans, and plays a critical role in various biological functions. Here are some key points about calcium:

Chemical Properties

• Symbol: Ca
• Atomic Number: 20
• Atomic Mass: 40.08 g/mol
• Group: Alkaline earth metals (Group 2 of the periodic table)

Biological Role

Calcium is crucial for many physiological processes, including:

1. Bone and Teeth Health

• Structural Support: Calcium is a major component of bones and teeth, contributing to their structure and strength. About 99% of the body’s calcium is stored in the bones and teeth.
• Bone Density: Adequate calcium intake helps maintain bone density and prevent diseases like osteoporosis.

2. Muscle Function

• Calcium is necessary for muscle contraction. It works with proteins in muscle cells to enable the contraction process.

3. Nerve Transmission

• Calcium ions help in transmitting nerve impulses. It acts as a signal carrier between nerve cells (neurons) to communicate with each other.

4. Blood Clotting

• Calcium plays a vital role in blood clotting, helping to stop bleeding by aiding in the formation of blood clots.

5. Cardiovascular Function

• Calcium is involved in maintaining a regular heartbeat and blood pressure. It helps the heart muscles contract and relax properly.

Dietary Sources

Calcium must be obtained through diet since the body cannot produce it. Common dietary sources of calcium include:

• Dairy Products: Milk, cheese, and yogurt
• Leafy Greens: Kale, spinach, and broccoli
• Fortified Foods: Some cereals, juices, and plant-based milk alternatives are fortified with calcium
• Fish: Sardines and salmon (with bones)
• Nuts and Seeds: Almonds, chia seeds

Calcium Deficiency

A lack of calcium in the diet can lead to various health problems, including:

• Osteoporosis: Weakening of bones, increasing the risk of fractures
• Hypocalcemia: Low calcium levels in the blood, which can cause numbness, muscle cramps, or irregular heartbeats
• Rickets: In children, severe calcium deficiency can lead to rickets, a condition that affects bone development.

Recommended Daily Intake

The recommended daily intake of calcium varies by age, gender, and life stage, but here are general guidelines:

• Adults (19-50 years): 1,000 mg/day
• Women over 50 and men over 70: 1,200 mg/day
• Teens (14-18 years): 1,300 mg/day

Supplements

Calcium supplements are available for individuals who do not get enough calcium from their diet. However, it is often better to obtain calcium from food sources, as excessive calcium supplementation can lead to health issues like kidney stones.

In summary, calcium is a vital mineral that supports bone health, muscle function, nerve transmission, and more. Maintaining adequate levels of calcium through a balanced diet is crucial for overall health and well-being.