Written By: Shraddha Rupavate | Updated : November 16, 2015 1:53 PM IST
Ask anyone about the role of calcium in the body and you'll get a fixed answer: 'It somehow helps in maintaining strong bones.' While calcium is required for improving bone health, you should also know other important functions it carries out in your body. Here are some good reasons to eat calcium rich foods.
1. Prevents osteoporosis: About 99% of calcium you obtain is stored in your bones and teeth. So, it goes without saying that calcium deficiency is the prime reason why you may suffer from osteoporosis. Absorption of calcium and bone development reaches its peak when you are about to reach your 20s. Then it slowly starts decreasing as you reach your 30s. At this stage if you have less calcium, your bone mass will reduce, making your susceptible to osteoporosis. Also, remember that you need to have adequate vitamin D also facilitate absorption of calcium.
2. Building strong teeth: The role of calcium in maintaining strong teeth can be easily seen in cases of severe periodontal disease. A study by Nishida M and colleagues found that reduced dietary intake of calcium can lead to severe periodontal disease. Teeth constantly undergo the process of mineralization and demineralization. When you don't take sufficient calcium, demineralization takes place and the tooth enamel begins to get damaged. This causes other minerals to leach out, further weakening the teeth.
3. Helps in blood clotting: Calcium plays an important role in the process of blood clotting. It is a co-factor required for activation of the key clotting component called prothrombin. With less calcium, the activation may take long time for activation causing excessive bleeding and loss of blood cells.
4. Sending and receiving nerve signals: One of the most important functions of calcium is to facilitate nerve signal transmission. Calcium ions are present outside nerve cells at the junction where the signals are exchanged. The concentration of these ions is detected by the brain cells to transmit the signals through the neurons.
5. Contracting and relaxing muscles: The one percent of calcium that does not get stored in the bones and teeth, is circulated in the system and part of it is required for muscle activity. Without it, you probably wouldn't be able to use your muscles.
6. Prevents obesity: Scientists believe that calcium-rich foods may help you prevent weight gain. It has been found that calcium causes burning of excess fat and prevents the excess fat from being stored.
7. Prevents hypertension: A few studies have shown that eating dairy products and foods rich in calcium to obtain the recommended daily intake of calcium may reduce the risk of developing hypertension.
8. May relieve menstrual pain: Although the underlying mechanism is not clearly understood, but scientists have found women experiencing discomfort during their periods felt better after taking calcium supplements. It has been suggested that calcium may help in preventing muscle cramps and related pain by maintaining muscle tone.
9. Important for reproduction and healthy pregnancy: The most crucial step for fertilization (sperm penetration into the ovem) for the development of fetus requires calcium. The growing baby will also need calcium for bone and muscle development, nerve signalling etc.
Although calcium supplements are easily available, do not start taking them without consulting your doctor as they can have side-effects. Here are some natural sources of calcium you can have.
Note: It is quite possible that despite including these dietary calcium sources you develop calcium deficiency. This can be because of the way you cook them. Cook foods in a small amount of water and for the shortest possible time to retain more calcium in the foods you eat.
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