Calcium is one nutrient that our body cannot prepare and therefore we need to rely on external sources for daily requirement. The source could be either through diet or calcium supplement.
Calcium deficiency presents as muscle cramps, spasms when walking and moving, irritability, tingling and numbness etc.
- Low levels can cause insomnia or sleeplessness, lethargy, lack of energy.
- Osteopenia (the body is not able to make new bone as compared to its resorption) and osteoporosis (resorption of calcium from the bone leading to fragile bones) due to prolonged calcium deficiency can lead to thinner and porous bones and they are more susceptible to the fractures.
- Painful menstrual syndrome
-Dental problems when the body lacks calcium and this can lead to dental problems like weak roots, irritable, gums, brittle teeth and tooth decay
Calcium requirement in kids: Kids grow at an amazingly quick rate and it is more of bone growth which has to keep pace with the spurt in height and it calls for strong bones. We find kids complaining of leg pain after running around throughout the day. Parents need to realise these are “Growing Pains” and can be taken care of if the adequate calcium-rich diet is given.
Calcium in adolescent groups: Calcium is very important for the bone formation in the adolescent period also making the muscles strong for working so it is important to get the morning sunshine and also. A good source of vitamin D3. Crash diets which are unsupervised can also lead to depletion of calcium stores.
Calcium is very important during the phase of pregnancy and lactating women: These are states when there is the highest demand for calcium. In pregnancy, there is a 3 % loss of the total calcium of the mother and during breastfeeding, there is a 5 % loss of calcium to breast milk. Calcium-rich diet and supplements have to be compulsorily taken.
Calcium in elderly women: Menstrual hormones serve as protection for women but once they attain menopause, there is the rapid depletion of calcium stores and that’s when osteoporosis tends to occur. Further, elderly women do not go outdoors and sun exposure is very less and thus vitamin D deficiency is commonly associated.
Sources rich in calcium:
- Milk and milk products one cup give 280 mg of calcium.
- Ragi flour, Ragi malt which can be taken in the form of porridge with milk or buttermilk is a rich source of calcium, Ragi ladoos disguised with chocolate or sweetened cocoa
- Orange- one orange use 60 mg of calcium, soya milk, almonds figs.
- Yoghurt, curd, buttermilk.
- Fruits custard apples banana and vegetables.
Avoid self-medication for the calcium deficiencies has to be seen with the serum calcium level
The repeated. use of calcium tablets without supervision can lead to kidney stones in some cases.
In my opinion, a balanced diet is the best diet in the proportionate amount of protein proteins carbohydrates and little fat and taking the fresh vegetables and seasonal
People following the keto diet tend to consume large amounts of proteins and it doesn’t suit many people so it has to be taken under supervision.
It is important to create awareness about the role of calcium in the diet and how it can help minimise so many health issues.
Based upon inputs of :
Dr. Rajshree Katke, renowned Gynaecologist and Obstetrician, Professor Obstetrics and Gynaecology, Ex Superintendent CAMA and ALBLESS Hospitals, Mumbai.
