Dangers of Calcium Deficiency and How to Prevent it

The risk of calcium deficiency can increase with age and you may not realize it. A number of complaints and more serious health problems can occur if the body lacks this important mineral. Therefore, you are required to meet your daily calcium needs so that the bones and body stay healthy. Calcium is needed by the body to build strength in bones and teeth, and keep the heart, muscles and nerves healthy. Every day, adults need calcium intake of around 1000 mg. While the elderly aged over 50 years need around 1200 mg of calcium per day. When not getting enough calcium, a person is more at risk of developing several health problems.

Impact and Causes of Calcium Deficiency

People who lack calcium don't always show symptoms, especially if a new calcium deficiency occurs in a short time. But in some people, especially those who have lack of calcium in the long run, this condition can be seen from the following symptoms:
  • Tingling.
  • Muscle cramps and pain.
  • Convulsions.
  • Psychological disorders, such as depression, forgetfulness, and often confusion.
  • Brittle nails and hair.
  • Easily tired.
  • The bones are brittle or break easily, even though they don't have a heavy injury.
  • Decreased appetite.
Lack of calcium in the long run can increase the risk of some more serious diseases, including:
  • Osteoporosis.
  • Fracture.
  • Rickets.
  • Heart disease.
  • High blood pressure.
  • Cancer, such as colon cancer, rectal cancer, and prostate cancer.
  • Preeclampsia in pregnant women.
Lack of calcium can be caused by lack of vitamin D intake, vegetarian diets, side effects of certain drugs, and impaired nutrient absorption. Certain diseases and medical conditions, such as hormonal disorders, pancreatitis, or albumin deficiency, can also cause calcium deficiency.

Tips to Prevent Calcium Deficiency

To prevent calcium deficiency, make sure that foods containing these minerals are always part of your diet every day. Here are some calcium food sources that you can consume:
  • Sea fish, such as anchovies, salmon and sardines.
  • Fruits, such as oranges, kiwis, plums, strawberries, papayas, figs, or dates.
  • Nuts, like soybeans, almonds, and edamame.
  • Vegetables, such as broccoli, okra, bok choy, and spinach.
  • Milk and dairy products, such as cheese and yogurt.
  • Wheat bread and calcium-fortified cereals.
In addition to natural foods and drinks, calcium supplements can be used to overcome and reduce the risk of calcium deficiency. Even so, the consumption of calcium supplements needs to be watched out because it can cause the effects of drug interactions if consumed with certain types of drugs. Avoid consuming more calcium than the recommended dosage, because excess calcium can also be bad for health. Make sure you always consult a doctor before taking any calcium supplements or supplements to ensure the dosage and use according to your health conditions.

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