Calcium is the most needed mineral by the body. The daily requirement of calcium is 800 mg for adults over 25 years and 1,000 mg after the age of 50 years. Pregnant and lactating mothers should consume 1,200 mg of calcium per day.
The calcium needs of children and adolescents increase with age:
Baby aged s.d. 5 months: 400 mgBaby 6 months s.d. 1 year: 600 mgChildren aged 1 s.d. 10 years: 800 mgTeenagers age 11 s.d. 24 years: 1,200 mg
Approximately 99% of calcium is in bone and teeth tissue, the rest are in the blood and body cells.
The benefits of calcium for the body, among others:
1. Bone and Tooth Formation and Maintenance. Children need calcium for their bone and tooth growth. Calcium deficiency can lead to infertile child bone growth and rickets disease. Adults need calcium to constantly rejuvenate the bones and teeth. The minerals in our bones and teeth are replaced 100% every seven years.
2. Preventing Osteoporosis. When not getting enough calcium from the food, the body will take it from the "calcium bank" in the joints of the hands, feet and other long bones. Lack of calcium consumption in a long time will result in the body take it directly from the solid bones. This results in bone loss and fractures (osteoporosis). When a woman of 20 years of age consumes 400 mg of calcium less than needed, at age 55 the bone is porous 1/3 of its part.
3. Glycogen Storage. Calcium plays a role in the process of storing glycogen. When there is no calcium, the body will feel hungry constantly because it can not store glycogen.
4. Smooth muscle, brain and nervous system functions. Muscle, brain and nervous system require calcium to function optimally. Calcium deficiency can cause spasms (muscle spasms) and impaired brain function and nervous system.
Too much calcium can be harmful to the body. The body can not absorb calcium if it does not have enough magnesium and phosphorus. Magnesium and phosphorus alter the shape of calcium so it can be absorbed by the body. Calcium and magnesium are circulated by the body through albumin in the blood. Too much calcium will make magnesium pushed from albumin so that it is not channeled through the blood and the body will lack magnesium. When not getting enough magnesium, the kidneys can not process calcium so that kidney stones can occur. In addition to phosphorus and magnesium, vitamin D, zinc and iron are also needed in the processing of calcium and can be squeezed by excessive calcium role. Consumption of calcium, magnesium, phosphorus, vitamin D, zinc and iron should be balanced to keep the body healthy.
Excessive drinking and heavy exercise can remove a lot of calcium and magnesium from the body. Add calcium intake after work and exercise hard. Do not drink too much.
Calcium supplements are usually not required if your daily consumption contains enough calcium-rich foods. Here are some portions of food and calcium content:
One cup milk (350 mg)A glass of orange juice (290 mg)One cheese cake (200 - 250 mg)A slice of pizza (230 mg)A can of sardines (185 mg)A handful of ice cream (90 mg)A cup of broccoli (76)A large piece of tofu / tempe (258 mg)
Source:http://majalahkesehatan.com/beberapa-facts-important-to-calcium/February 1, 2008
Image Source:http://calciumfoods.info/images/calcium+foods.jpg
The calcium needs of children and adolescents increase with age:
Baby aged s.d. 5 months: 400 mgBaby 6 months s.d. 1 year: 600 mgChildren aged 1 s.d. 10 years: 800 mgTeenagers age 11 s.d. 24 years: 1,200 mg
Approximately 99% of calcium is in bone and teeth tissue, the rest are in the blood and body cells.
The benefits of calcium for the body, among others:
1. Bone and Tooth Formation and Maintenance. Children need calcium for their bone and tooth growth. Calcium deficiency can lead to infertile child bone growth and rickets disease. Adults need calcium to constantly rejuvenate the bones and teeth. The minerals in our bones and teeth are replaced 100% every seven years.
2. Preventing Osteoporosis. When not getting enough calcium from the food, the body will take it from the "calcium bank" in the joints of the hands, feet and other long bones. Lack of calcium consumption in a long time will result in the body take it directly from the solid bones. This results in bone loss and fractures (osteoporosis). When a woman of 20 years of age consumes 400 mg of calcium less than needed, at age 55 the bone is porous 1/3 of its part.
3. Glycogen Storage. Calcium plays a role in the process of storing glycogen. When there is no calcium, the body will feel hungry constantly because it can not store glycogen.
4. Smooth muscle, brain and nervous system functions. Muscle, brain and nervous system require calcium to function optimally. Calcium deficiency can cause spasms (muscle spasms) and impaired brain function and nervous system.
Too much calcium can be harmful to the body. The body can not absorb calcium if it does not have enough magnesium and phosphorus. Magnesium and phosphorus alter the shape of calcium so it can be absorbed by the body. Calcium and magnesium are circulated by the body through albumin in the blood. Too much calcium will make magnesium pushed from albumin so that it is not channeled through the blood and the body will lack magnesium. When not getting enough magnesium, the kidneys can not process calcium so that kidney stones can occur. In addition to phosphorus and magnesium, vitamin D, zinc and iron are also needed in the processing of calcium and can be squeezed by excessive calcium role. Consumption of calcium, magnesium, phosphorus, vitamin D, zinc and iron should be balanced to keep the body healthy.
Excessive drinking and heavy exercise can remove a lot of calcium and magnesium from the body. Add calcium intake after work and exercise hard. Do not drink too much.
Calcium supplements are usually not required if your daily consumption contains enough calcium-rich foods. Here are some portions of food and calcium content:
One cup milk (350 mg)A glass of orange juice (290 mg)One cheese cake (200 - 250 mg)A slice of pizza (230 mg)A can of sardines (185 mg)A handful of ice cream (90 mg)A cup of broccoli (76)A large piece of tofu / tempe (258 mg)
Source:http://majalahkesehatan.com/beberapa-facts-important-to-calcium/February 1, 2008
Image Source:http://calciumfoods.info/images/calcium+foods.jpg
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