What is it
The calcium is the most important mineral in our body. Almost all of the calcium is in the bones and teeth. It participates in the proper metabolism of cells, especially nerve and muscle cells. It also plays a role in kidney function, blood clotting and in the activation of certain enzymes. The absorption of calcium depends on the age (the younger you are, the better it is). Calcium is closely related to phosphorus.
Essential for growth and in the prevention of osteoporosis.
Adequate intakes of calcium is recommended throughout the growth of children, to strengthen their bones and teeth. Calcium is also recommended in the prevention of osteoporosis, and is prescribed in cases of muscle cramps. It may also relieve premenstrual pain. And regular intake of calcium reduces the risk of colon cancer, but we still lack evidence to say that with certainty.
Note that some doctors disputing the claimed benefits of calcium, considering that the recommended intakes is exaggerated, and too much calcium may even be harmful to health (increased risk of prostate cancer). For now, the vast majority of biologists and nutritionists refutes these allegations.
Recommended dietary allowance.
Daily, the recommended intake of calcium is around 900 milligrams for an adult, 1 000-1 200 milligrams for a teenager, a woman over 55 and men over 65.
Deficiency is manifested by:
• muscle cramps, numbness,
• problems with teeth and gums
• the occurrence of osteoporosis or defective bone mineralization (osteomalacia) with the risk of bone fractures.
Excesive intake of calcium can cause digestive disorders, headaches, muscle and bone pain, vomiting, and kidney stones.
Where can we find it
The calcium is mainly present in dairy products, they are also found in some vegetables. (In descending order in each group):
- Farm cheeses (Emmental, Comté, Beaufort)
- Blue cheese, Roquefort,
- Soft cheeses (Munster, Reblochon, Camembert, Brie)
- Cottage cheese, cream, yoghurt, milk,
- Fruits and legumes, chocolate, mussels, prawns, vegetables (cabbage, leeks, broccoli)
- Fruits (blackcurrant, orange, gooseberry, kiwi).
And in some mineral waters.