What is the importance of calcium for health?
Calcium is a nutrient that directly affects the functioning of our body, having a strong influence on our health. It is the mineral present in the highest quantity in our body, accounting for 1-2% of our body weight. 99% of calcium is found in our teeth and bones, with the remaining 1% circulating in the bloodstream and present in muscles and nerves.
The main function of calcium is the formation of teeth and bones in humans, from gestation until the end of adolescence. Calcium and phosphate contribute to the development of teeth, forming their hard and firm structure. Calcium strengthens this structure, known as enamel. In adulthood, calcium helps to remineralise and maintain the structure and strength of this outer layer of the tooth, helping to prevent the occurrence of cavities.
The loss of bone density is part of the normal aging process. Calcium helps to maintain bone and slow down this loss of bone density, reducing the risk of fractures and other bone injuries.
In addition to the role of calcium in teeth and bones, it also plays an important role in blood coagulation, muscle contraction, and the propagation of nerve impulses.
What are the symptoms of calcium deficiency?
Calcium deficiency, also known as hypocalcemia, results in low levels of calcium in the blood, which can lead to concerning consequences for the individual. The most common manifestations of hypocalcemia are neuromuscular in origin, such as cramps, difficulty swallowing, and muscle pain and discomfort. It is also common to observe brittle and weak nails, fine and coarse hair, and dry and scaly skin.
If blood calcium levels remain extremely low for a long time, it can lead to osteoporosis - a disease characterized by the weakening of bones, which become fragile due to a lack of calcium or vitamin D. Chronic hypocalcemia can also cause stress, anxiety, and depression.
The most common cause of calcium deficiency in the body is due to absorption difficulties caused by a deficiency of vitamin D, much more than by a deficiency in calcium intake. In women with estrogen deficiency (for example, due to menopause), the absorption and fixation of calcium can be greatly reduced, making it a group that requires special attention.
Other symptoms may also arise, depending on the health status of each person and related conditioning factors.
What is the treatment for calcium deficiency in teeth and bones?
To ensure that you have an adequate level of calcium in your body from now on, it is recommended that you start implementing a healthy lifestyle that includes a diet rich in vegetables, dairy, and fruits.
Vitamin D is essential for calcium metabolism, as it helps the body absorb calcium and contributes to its fixation in bones. This is even more important as most simple calcium supplements contribute very little to calcium absorption, making it much more important to intake natural sources of calcium, such as those found in food, or to supplement with vitamin D, which is also produced naturally by our body in response to sun exposure.
It is also advisable to include physical exercise in your daily habits, as well as sun exposure during hours when UV rays are less intense. A practice to avoid, which can be challenging for many people, is excessive caffeine consumption, especially in the immediate minutes following meals.
If appropriate, your doctor may consider prescribing oral calcium supplements to help you with treatment, but vitamin D supplements should be considered first.
How to prevent calcium deficiency in the body?
To prevent calcium deficiency in your body, it is important not only to have a healthy diet but also to expose yourself to the sun for at least fifteen minutes each day without using sunscreen. It is important for your skin to have direct contact with the sun daily, during the cooler hours.
The practice of physical exercise, as mentioned earlier, contributes to the absorption and fixation of calcium in the bones, helping to avoid hypocalcemia. It is important to talk to your doctor to take into account certain medications you may currently be taking that should be withdrawn if your focus is to increase calcium in your body for health reasons. Certain medications can decrease calcium absorption and make your task more difficult, so medical supervision is always advisable.
Simple calcium supplementation, especially supplements not recommended by doctors or sold without a prescription, is generally not advisable, as the amount of calcium absorbed in this way by our body is insignificant. On the other hand, this inappropriate calcium supplementation without medical supervision can even have adverse effects, such as constipation, bloating, and abdominal discomfort, and in high doses, can lead to renal problems, such as stones, calcification of blood vessels, iron deficiency anemia, and even the risk of cardiovascular problems or interactions with certain medications like antihypertensives and antiarrhythmics, hormonal regulators, or lithium.
Examples of calcium-rich foods for teeth and bones
The diet you follow is very important to help maintain adequate calcium levels in your teeth and body in general. There are various calcium-rich foods you can consume to ensure a balanced and beneficial diet for you, according to your needs.
Below is a list of diverse calcium-rich foods you can consume and adapt to your diet:
Milk;
Yogurts;
Various types of cheese;
Canned fish (e.g., can of sardines);
Almonds;
Seeds;
Tofu;
Beans;
Spinach;
Broccoli;
Cereals (especially recommended are oat cereals).
Besides this list, there are other food options you can consume that are also rich in calcium, should these not particularly please you. We advise that you schedule a routine appointment with MALO CLINIC to understand the condition of your teeth. The dentist can also play an important role in recommending the most appropriate diet.
Remember, a balanced life is the best remedy to ensure that your health is in good condition!
