Calcium

Sources of Calcium

Dairy Products

Milk, cheese, yogurt are primary sources.

Vegetables

Spinach, cabbage, and other dark green vegetables.

Protein Sources

Eggs and fish like salmon.

Others

Flour, hard and bottled water, fortified juices, and supplements.

Functions of Calcium

Bone and Teeth Formation: Essential for development and maintenance. Blood Clotting: Plays a crucial role in the coagulation process. Muscle Function: Necessary for muscle contractions. Nerve Function: Aids in normal nerve operations and membrane permeability. Cell Metabolism Regulation: Manages metabolic processes within cells. Prevention of Bone Diseases: Helps in avoiding conditions like osteoporosis and osteomalacia.

Effects of Calcium Deficiency

Osteoporosis: Weakens bones, increasing fracture risk. Dental Issues: Leads to tooth decay and gum problems. Muscle Spasms: Can cause involuntary contractions. Blood Clotting Disorders: Affects the body's ability to form clots. Nervous System Issues: May impact nerve function.

Recommended Dietary Allowances (RDAs) for Calcium

Adults

1000-1200 mg/day

Pregnant/Lactating Women

1200-1500 mg/day.

Children and Adolescents

800-1300 mg/day.

Factors Affecting Calcium Absorption

Vitamin D: Enhances calcium absorption. Parathormone: Regulates blood calcium levels. Amino Acids: Assist in calcium absorption.

Role of Vitamins in Assisting Calcium Absorption

Vitamin D

Crucial for increasing calcium binding proteins, thereby enhancing absorption.

Effects of Phytates and Oxalates on Calcium Absorption

Phytates and Oxalates

Found in some plant foods, they can bind to calcium and hinder its absorption.

Example Exam Questions and Answers

1. Name three primary sources of calcium.

Dairy products like milk and cheese, dark green vegetables like spinach, and fish such as salmon.

2. What role does calcium play in muscle function?

Calcium is necessary for proper muscle contractions.

3. How do phytates and oxalates affect calcium absorption?

Phytates and oxalates can bind to calcium, reducing its absorption in the body.