calcium

Calcium and its deficiency


Calcium is an important and essential mineral for the body, which is particularly needed to build strong bones and teeth, which is also important for heart and muscle health.

When the body does not get enough calcium, it increases the risk of diseases such as:

Osteoporosis.

Hypocalcemia.

Osteopenia.

If children do not get enough calcium at a young age, this may hinder their growth to normal height in adulthood


Causes of calcium deficiency
There are many reasons behind calcium deficiency, including:

Lack of sufficient calcium intake and prolonged periods, especially in early childhood.
Take medications that reduce the body's ability to absorb calcium.
The body is sensitive to foods rich in calcium.
Different hormonal changes, especially in women.
Genetics and heredity.
Hypothyroidism.
Malnutrition or malabsorption.
Lack of vitamin D levels, which reduces the ability of the body to absorb calcium.
Acute pancreatitis.
Hypoxia or hyperglycemia in the body.
Excessive blood fevers.
Shock or blood infection.
Kidney failure.
Switch blood in large quantities.
Some chemotherapy drugs.
Thyroid surgery.
The person usually does not get calcium deficiency overnight


 What is the meaning of a lower level of vitamin D minimum 

Vitamin D is important for the absorption of calcium and phosphorus in the intestines. Calcium and phosphorus are important minerals to maintain building and bone density. Vitamin D deficiency can cause weakness and osteoporosis. The main factor that affects the level of vitamin D in the body is exposure to sunlight. This vitamin is also found in foods such as eggs, milk, fish, vitamin-fortified grains, as well as dietary supplements that contain it. Low levels of vitamin D may be due to lack of exposure to sunlight, nutritional deficiencies, certain medications, liver disease and fat absorption disorders (eg pancreatitis and bowel disease).


Methods of protection against the incidence of calcium deficiency
You can protect yourself from calcium deficiency by following these rules:

1. Proper nutrition
Calcium sources are included in your daily diet. Because calcium-rich dairy products are high in saturated fat, try to pick low-fat or low-fat versions.

These are some foods rich in calcium:

sardine.
Salmon.
Tofu.
Edemami.
White Beans.
Broccoli.
Dried figs.
Fortified orange juice.


2 - Do not eat too much calcium
Limit the amount of calcium required by age group and sex, making sure you do not take too much calcium or supplements, after consulting your doctor.

3. Check your vitamin D levels
Vitamin D increases the body's ability to absorb calcium, so make sure you get enough vitamin D daily.

These are some foods rich in vitamin D:

Fatty fish, like salmon and tuna.
Fortified orange juice.
Milk fortified.
Mushroom of Portobello.
eggs.
Be sure to get enough exposure to sunlight, which helps the body to manufacture vitamin D.



Recommended intake of calcium:

The recommended calcium quotas for different classes are as follows:

1. Children 

These are the percentages depending on the age group: Infants under the age of 6 months: 200 mg of calcium daily. Babies between the ages of 7-12 months: 260 mg of calcium daily. Children between the ages of 1-3 years: 700 mg of calcium daily. Children between 4-8 years: 1000 mg of calcium daily. Teenagers between the ages of 9-18 years: 1300 mg of calcium per day.


2. Women

These are the percentages depending on the age group: Women between the ages of 19-30: 1000 mg of calcium daily. Women between the ages of 31-50 years: 1000 mg of calcium per day. Women between the ages of 51-70 years: 1200 mg of calcium daily. Women over the age of 71: 1200 mg of calcium daily. Women generally have to increase their intake of calcium at an early age (middle-aged) in particular than men. Women's intake of calcium is particularly important before reaching menopause. 3. Men These are the percentages depending on the age group: Men aged 19-30 years: 1000 mg of calcium daily. Men between the ages of 31-50 years: 1000 mg of calcium per day. Men between the ages of 51-70 years: 1000 mg of calcium per day. Men over the age of 71: 1200 mg of calcium daily.