Calcium is present in a great variety of food. Cheese and dairy are very good sources of Calcium. Some foods that are low in Calcium are fortified (micronutrients are added to foods low in these nutrients). Not all dietary Calcium is absorbed to the same extent, as some foods have reduced bioavailability due to the compounds present in it, because these substances can bind the Calcium ions (phytates in whole grains, oxalates in spinach and rhubarb). Calcium recommended daily allowance is 1200 mg per day. A lifelong low Calcium intake may increase the risk of osteoporosis, leading to more frequent bone fractures for the elderly.
Calcium content in mg/100 grams
Gouda cheese 700
Whole milk 113
Butter 24
Kale 150
Tofu 66-683
Trout 67
Hazelnuts 220
Walnuts 90
Peanuts 60
More than 99% of the Calcium in the human body is present in our skeleton, making the bones rigid. Loss of Calcium leads to softer and weaker bones. The Calcium is bound in a special complex called Hydroxyapatite together with Phosphate. The dedicated cell called osteoblast is the one forming the bone tissue. There is also a different cell called osteoclast, which can eat away the bone tissue, releasing Calcium.
Calcium is also a signalling molecule for the cells, triggering them to perform certain functions (Calcium entry into the muscle cells will trigger their contractions, Calcium entry onto beta cells in pancreas trigger the insulin release, Calcium in the blood stream is constantly maintained at 9-10 mg/dl). The parathyroid hormone is released when the Calcium level falls, osteoclasts break the bone tissue to release Calcium, vitamin D is activated to stimulate Calcium absorption in small intestine and Calcium retention in the kidneys. The calcitocin hormone from the thyroid gland has the opposite effect, stimulating the osteoblast to make more bone tissue, lowering the Calcium blood level and inactivating the vitamin D.
Calcium supplementation in high blood pressure will cause a small decrease in the systolic blood pressure, but will have no effect on the diastolic blood pressure. Theoretically, Calcium can cause vascular calcification (which is a feature of cardiovascular disease), but no evidence was found. Some studies pointed out that people with high intake of Calcium have lower bodyweight than people with low intake of Calcium, but there is no evidence that Calcium can influence obesity.
Next post will be about Iron.
Yours truly,
George
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