Calcium

Calcium is a chemical element, symbolized as Ca and atomic number 20. It is a silvery-white, soft alkaline earth metal. In the context of human nutrition, calcium is one of the most important and abundant minerals in the human body.

Here are some key benefits of calcium as a nutrient:

• Bone Health and Development: Calcium is crucial for the development, growth, and maintenance of bones. The bones store calcium and use it to maintain bone density and strength. This is particularly important in preventing osteoporosis, a condition characterized by fragile bones.

• Teeth Health: Calcium is vital for maintaining strong teeth and ensuring their proper development.

• Muscle Function: Calcium plays a key role in muscle contraction. The mineral interacts with proteins in muscle cells to facilitate contraction and relaxation.

• Blood Clotting: Calcium is essential for normal blood clotting. It works in conjunction with other enzymes and proteins to help in the formation of blood clots, which is critical in healing wounds.

• Nerve Transmission: Calcium is important in the transmission of signals in nerve cells. It helps in the release of neurotransmitters from nerve cells and in the propagation of electrical impulses along nerves.

• Heart Health: Calcium is important for maintaining the proper function of the heart. It helps in the contraction and relaxation of the heart muscle, which is crucial for pumping blood.

The recommended daily intake of calcium varies by age, gender, and life stage. For most adults, the recommended amount is between 1,000 mg and 1,200 mg per day. Sources of dietary calcium include dairy products like milk, cheese, and yogurt, as well as leafy green vegetables, nuts, seeds, and fortified foods.