The risk of calcium deficiency increases with age and you may not even realize it. A number of complaints and more serious health problems can occur if the body lacks this important mineral.
Calcium is needed by the body to build strong bones and teeth, and to keep the heart, muscles and nerves healthy. However, everyone's calcium needs are different.
Children aged 0-9 years need about 200-1,000 mg of calcium per day. While the age group 10 to 50 years and over need about 1,000–1200 mg of calcium every day.
Impacts and Causes of the Body Calcium Deficiency
In some people, especially those who have long-term calcium deficiency, this condition can cause various symptoms, such as:
- tingling
- Cramps and muscle pain
- Seizures
- Psychological disorders, such as depression, forgetfulness, and frequent confusion
- Brittle nails and hair
- Tired easily
- Bones are brittle or break easily, even if they are not seriously injured
- Decreased appetite
Long-term calcium deficiency can increase the risk of several more serious diseases, including:
- Osteoporosis
- Fracture
- Rickets
- Heart disease
- High blood pressure
- Cancers, such as colorectal cancer, rectal cancer, and prostate cancer
- Preeclampsia in pregnant women
Calcium deficiency can be caused by a lack of vitamin D intake, a vegetarian diet, side effects of certain drugs, and impaired absorption of nutrients. Certain diseases and medical conditions, such as hormonal disorders, pancreatitis, or albumin deficiency, can also cause calcium deficiency.
Tips for Preventing Calcium Deficiency
In order to prevent the body from being deficient in calcium, make sure foods that contain this mineral are always part of your diet every day. Here are a number of calcium sources that you can consume:
- Seafood, such as anchovies, salmon and sardines
- Fruits, such as citrus fruits, kiwi, plums, strawberries, papaya, figs, or dates
- Nuts, such as soybeans, almonds, and edamame
- Vegetables, such as broccoli, okra, bok choy, and spinach
- Milk and dairy products, such as cheese and yogurt
- Calcium-fortified whole grain breads and cereals
In addition to natural foods and drinks, calcium supplements can be used to treat and reduce the risk of calcium deficiency. Even so, the consumption of calcium supplements needs to be watched out because it can cause drug interactions.
Avoid consuming calcium beyond the recommended dose, because excess calcium can also be bad for health. Make sure you always consult with your doctor before taking calcium supplements or other supplements, to make sure the dosage and use are according to your conditions and needs.
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