Daily calcium intake for women, men and children

Calcium is considered one of the most important micronutrients. His role can not be overemphasized, as he takes an active part in the metabolism and processes of tissue formation. It accounts for about 2% of the total mass of the human body.

In order for the organism to function normally and develop, it must regularly replenish the reserves of valuable minerals. From today's article, you will learn what the daily calcium rate is for women and children, what the consequences are the excess or lack of this element.

The role of mineral

It's not a secret that one of the main functions of this element is the formation of bone tissue. In the human body, around the clock, there are many biochemical reactions, due to which old cells are eliminated. To make up for what was lost, the daily intake of calcium, magnesium and other valuable substances should regularly arrive. Only in this case new cells form.

In addition, this mineral is necessary for the transmission of nerve impulses. It is calcium that provides relaxation of the heart and skeletal muscles. Therefore, its salts help to remove convulsive sensations. Also this element is involved in blood clotting. The lack of calcium in the body leads to an increased risk of infection of the wound. Plus, it affects the fertility and the immune system.

Daily calcium intake for children

It should be noted that this indicator depends on the sex, age and general condition of the child. For example, half-year-old babies get enough 400 milligrams of this mineral per day. Children from six to twelve months should already have 600 mg of calcium. While a child between the ages of one and ten years needs 800 milligrams of this trace element.

If the body does not receive the daily intake of calcium, it immediately reflects on the state of his health, appearance. Deficiency of this microelement is manifested in brittleness and hair loss. On the nails of the child begin to appear white spots, and his skin becomes less elastic. In addition, a lack of calcium in the child's body can cause increased weakness, fatigue and the development of caries. Also, children become nervous and irritable. In especially neglected cases there is a violation of posture and deformation of bones.

What is the daily calcium intake for a person?

This figure is determined taking into account many factors. First of all, it depends on sex, age, lifestyle and general health. So, the average woman over eighteen years old needs 450 to 800 milligrams of this trace element. The same goes for men.

Those who lead an active lifestyle and engage in sports need more valuable substances. In this case, the daily calcium level increases to 1000-1200 milligrams. This need is associated with the acceleration of all biochemical reactions taking place in the human body.

Calcium and pregnancy

Everyone knows that future mothers need high concentrations of beneficial vitamins and trace elements. Daily calcium intake for pregnant women increases to 1500 milligrams. This is due to the fact that during the period of bearing the baby a woman should drink plenty of water. As a consequence, a large number of vital substances are washed out of her body.

Lack of calcium during pregnancy can lead to seizures, deterioration of the teeth and pain in the bones. In turn, this is fraught with the development of more serious health problems, including caries, early toxicosis, increased brittleness and deformity of bones.

Problems associated with micronutrient overabundance

It is important to monitor the daily intake of calcium in your body. Any deviation in the direction of increase can lead to the development of serious diseases. By the way, hypercalcemia develops not only from excessive consumption of foods containing high concentrations of this element. Often it becomes a consequence of hyperparathyroidism, as well as ovarian, kidney or lung cancer.

Overabundance of calcium is often accompanied by constipation, nausea, vomiting, convulsions, general weakness, loss of appetite and painful sensations in the lower abdomen. In particularly neglected cases, it leads to a deterioration in the absorption of zinc, an increase in blood clotting and impaired brain activity.

What is fraught with a deficiency of this trace element?

Most often this problem is faced by people over the age of thirty. Therefore, they need to ensure that their body regularly receives a daily rate of calcium. The deficiency of this mineral can be recognized by several basic features. Most often hypocalcemia is accompanied by increased fatigue, anxiety and irritability.

A person who has encountered a similar problem, there are complaints of nocturnal muscle cramps and trembling in the limbs. Lack of calcium in the body can lead to serious pathologies. Often, it becomes the cause of rickets, bending of bones, fragility of capillaries, the occurrence of allergic reactions and kidney stone disease.

Recommendations for maintaining normal levels of calcium

First of all, you should try to ensure that your body regularly receives a sufficient amount of this trace element. People who are prone to osteoporosis should avoid hard diets and necessarily diversify their diet with high calcium foods. To do this, it is desirable to enter into your menu milk, cheese and cheese. Also, products rich in calcium include any cabbage, spinach, nuts, sesame seeds, poppy seeds, white chocolate, sardines and whole wheat flour. An excellent source of this microelement is basil, dill, mustard leaves and parsley. Slightly less calcium is contained in white boiled beans, chicken, rabbit meat, beef, oat flakes, shrimp and sour cream.

It is important to ensure that together with this mineral, a sufficient amount of vitamin D is supplied to the body. It is desirable to regularly take sun baths and eat fish. Alcohol reduces the absorption of calcium. Therefore, it is recommended to limit the use of alcoholic beverages. It is also necessary to abandon smoking, leading to loss of bone tissue. In addition, scientists have found that strong coffee cleanses calcium from the human body. Therefore, it is recommended to limit the use of this drink.