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Calcium is a chemical element with the symbol Ca and atomic number 20. It is a soft gray alkaline earth metal that is found in the earth’s crust, as well as in the bones and teeth of animals. Calcium is the fifth most abundant element in the Earth’s crust. It is essential for many biological processes in the body, and it provides a range of health benefits.
Calcium is essential for many biological processes in the body, and it provides a range of health benefits. Some of the main benefits of it include:
Overall, Ca is an important nutrient that is essential for overall health and well-being. It is important to consume adequate amounts of calcium through a balanced diet and/or supplements, but it is also important not to overdo it, as excessive Ca intake can be harmful.
Here is a table of some calcium-rich foods, along with their approximate Ca content per serving:
| Food | Serving Size | Calcium Content |
|---|---|---|
| Milk (whole) | 1 cup | 276 mg |
| Yogurt (plain, low-fat) | 1 cup | 415 mg |
| Cheese (cheddar) | 1 oz | 204 mg |
| Sardines (canned, with bones) | 3 oz | 325 mg |
| Tofu (firm, made with calcium sulfate) | 1/2 cup | 253 mg |
| Spinach (cooked) | 1 cup | 245 mg |
| Kale (cooked) | 1 cup | 94 mg |
| Broccoli (cooked) | 1 cup | 62 mg |
| Almonds | 1 oz | 76 mg |
| Sesame seeds | 1 oz | 280 mg |
| Fortified orange juice | 1 cup | 349 mg |
| Fortified cereal | 1 cup | 100-1,000 mg |
Note that the Ca content of these foods may vary depending on the brand, preparation method, and other factors. It is important to aim for a balanced diet that includes a variety of Ca-rich foods to meet your daily calcium needs.
Calcium deficiency, also known as hypocalcemia, occurs when the body does not get enough Ca to perform its essential functions. This can happen for a variety of reasons, including inadequate Ca intake, poor absorption of calcium, and certain medical conditions.
Some common symptoms of Ca deficiency include:
Calcium deficiency can lead to long-term health problems, such as osteoporosis and other bone disorders. It can also increase the risk of high blood pressure, heart disease, and other chronic conditions.
To prevent calcium deficiency, it is important to consume a balanced diet that includes Ca-rich foods such as dairy products, leafy green vegetables, nuts, and fortified cereals. Calcium supplements may also be recommended in some cases.
It is important to note that excessive Ca intake can also be harmful, so it is best to consult with a healthcare provider to determine the appropriate Ca intake for individual needs.
While Ca is important for the body, excessive Ca intake can lead to health problems such as kidney stones and Ca buildup in the arteries. It is recommended that adults consume 1,000 to 1,200 milligrams of Ca per day, depending on age and gender.