Calcium function and importance

Calcium function and importance

Calcium function

Calcium plays a role in many diverse functions in the body :

•  Bone and tooth formation

The most famous function is the function of building and strengthening teeth and bones, when bone tissue is formed for the first time during the process (modeling or reconstruction), it creates bone tissue full of protein and is not reinforced and this is the properties of calcium above.

During the process of bone mineralization by osteoblasts, some salts (such as calcium phosphate) are deposited on the protein matrix. The calcium salts gradually crystallize into hydroxyapatite.

Which usually occupies about (65%) of bone tissue. When the diet experiences calcium deficiency, the mineral content of the bones decreases and osteoporosis and weak bones result.

Thus, when calcium is taken in excess, this contributes to an increase in bone mineral content, and higher mineralized bone tissue aligns with BMD and greater bone strength.

The different arrangements (calcium-rich hydroxyapatite crystals on the bone tissue protein matrix) also aid in the various mechanical properties of the bones.

In tooth enamel, hydroxyapatite crystals become densely packed, and this makes it the most mineralized tissue (over 95%) in the human body. The dense crystal architecture of tooth enamel allows it to have incredible strength and durability.

The bone mineral tissue in (human teeth) is so strong that the back molars have the ability to withstand biting forces in excess of 400 pounds of pressure.

•  transmission of nerve impulses

Calcium facilitates the transmission of electrical impulses from one neuron to another, and calcium is coupled to the vesicles that contain neurotransmitters, and this results in the release of calcium in the synapses (the junction between neurons).

This allows ions the opportunity to flow in and out of the neuron. When there is a deficiency in the level of calcium, the function of neurons will fail.

•  muscle contraction

The influx of calcium ions along the surface of the muscle cell and the entry of calcium into the muscle cell is extremely important for muscle contraction. And when calcium levels drop from the normal level.

Muscles can not relax after contraction. The muscles are stiff, an involuntary trembling may occur and this condition is called (tetany).

•  clotting factors

When a blood vessel is injured and bleeding occurs, this bleeding must be stopped, otherwise it may cause death, and clotting factors and platelets are constantly circulating in the blood if an emergency situation like that occurs.

When an injury occurs, the damaged tissue releases certain factors that activate (circulating clotting factors, platelets), and some clotting factors need calcium to activate them in the event that the clotting factors do not activate, which leads to the absence of blood clots.

Calcium has four primary functions, although there are many other secondary functions of calcium that are also necessary to maintain normal organ functions.

For example, without calcium, pancreatic cells would not be able to secrete the hormone insulin, and muscle cells would not be able to break down glycogen and use it to provide energy for muscle contraction.

The importance of calcium

• bone health

There is approximately (99%) of the calcium in the body in the bones and teeth, and calcium is one of the elements necessary for the development, growth and maintenance of bones  .

As children grow, calcium helps in bone growth. After a person stops growing, calcium continues to contribute to bone preservation and reduces bone density loss, and is a normal part of the aging process.

Females who have actually gone through menopause lose bone density at a greater rate than males or young men. They are the most vulnerable to osteoporosis, and your doctor may recommend calcium supplements.

•  muscle contraction

Calcium contributes to the regulation of muscle contraction. When the nerve is stimulated, the body releases calcium as calcium helps the proteins in the muscles to do the contraction.

When the body releases calcium from the muscles, the muscles become relaxed.

•  Cardiovascular system

Calcium plays an essential role in blood clotting. The coagulation process is complex and consists of several steps, and this includes a group of chemical elements, including calcium.

The role of calcium in the muscles is that it represents a reliable source to maintain the performance of the heart muscle, and calcium also works to relax the smooth muscles that surround the blood vessels.

Vitamin D is essential for bone health, as it helps the body absorb calcium

Calcium is also a cofactor for many enzymes. In the absence of calcium, some key enzymes cannot perform their work efficiently.

Studies have also suggested that adequate calcium intake may result in:

• Reducing the risk of developing conditions including (high blood pressure during pregnancy, low blood pressure in young people)
• Reduces blood pressure in mothers who consumed adequate amounts of calcium during pregnancy.
•  Improve cholesterol values.
• Reducing the risk of developing (colorectal tumors), which are a type of non-cancerous tumors.

Calcium sources

• Seeds

Seeds are one of the small nutritional powerhouses. Some of them contain a high percentage of calcium, including (poppy, sesame, celery, and chia seeds) .

Example One tablespoon (9 grams) of poppy seeds contains 126 mg of calcium, or 13% of the RDI.

Sesame seeds contain 9% of the RDI for calcium in 1 tablespoon (9 grams), along with other minerals (copper, iron, and manganese).

•  Cheese

Since the discovery of calcium , most cheeses are excellent sources of calcium, with Parmesan cheese containing the highest (331 mg) - or 33%) of the RDI per ounce (28 grams).

Soft cheeses contain less (1 ounce) than brie providing only 52 mg, or 5%, of the RDI. Many other varieties fall in the middle, and provide approximately (20%) of the RDI (6, 7).

•  Yogurt

Yogurt is one of the excellent sources of calcium. One cup of plain yogurt (245 grams) contains about 30% of the RDI for calcium, in addition to (phosphorous, potassium, and vitamins).

Low-fat yogurt may have more calcium, as well as 45% of the RDI in one cup (245 grams).

• Sardines and canned salmon

Sardines and canned salmon are full of calcium due to their edible bones.

A 3.75-ounce (92-gram) can of sardines contains 35% of the RDA, and three ounces (85 grams) of canned salmon with the bones contains 21%.

•  beans and lentils

Beans and lentils contain a high percentage of (fiber, protein, and micronutrients), and they are rich in many (iron, zinc, folic acid, magnesium, and potassium).

Some varieties also have a decent amount of calcium. However, winged beans still top the chart as 1 cup (172 grams) of cooked wing beans contains 244 mg, or 24%, of the RDI for calcium. .

White beans are also a good source, as 1 cup (179 grams) of cooked white beans provides (13%) of the RDI. While other varieties of beans and lentils contain a lower percentage, ranging between (4-6) percent of the (RDI) per cup.