Calcium: Essential Nutrients for Bone and Muscle Health

Essential Nutrients for Bone and Muscle Health
Sources of Calcium

 Essential Nutrients for Bone and Muscle Health

Calcium is good for a robust body. Muscle health requires it in order for sturdy body bone functioning. Building of bones is essential even for children who need calcium.

Calcium is important for bone health, optimal muscle activity, and also other body processes like blood clotting and heart function. How much calcium is required depends upon age and stage of life. Muscle health is important for sturdy body.

For healthy bones and muscles, a well-rounded diet helps that includes:
• Calcium: It is the primary mineral for bone health and is also required for muscle building. Calcium does indeed facilitate muscle contraction, so it is involved in every movement one’s body makes. Calcium is required for adding muscle mass.
• Vitamin D: It helps the body to absorb calcium and is essential for bone health.
Protein: It is good for muscle growth as well as repair.
• Magnesium: It is necessary for bone health and also helps the body absorb calcium.
• Phosphorous: It is required for bone health and helps the body absorb calcium

Calcium is the mineral needed by body most. It makes up the structures of one’s bones and also teeth and also does help maintain typical muscle function, blood clotting, nerve transmission, and other body processes.

Calcium occurs naturally in several foods, especially dairy products. Calcium-fortified foods are also readily available, and calcium supplements can indeed help boost calcium intake if needed.
The body also needs vitamin D in order to absorb and also maintain calcium levels.

What does Calcium do for one’s body?

Calcium has several roles in one’s body and is particularly important during certain developmental stages. Calcium is important in the body for:
• Bone health: Calcium is essential for the development, health, and continued maintenance of bone. Women beyond menopause need calcium to maintain bone density and prevent osteoporosis.
• Blood clotting: Calcium does play a role in one’s blood’s ability to clot. While several chemicals as well as nutrients are involved, calcium is an important factor.
• Cardiac function: Calcium does help maintain the action of one’s heart muscle by relaxing the smooth muscles around the blood vessels. Calcium sort of lowers blood pressure.
• Muscle contraction: Calcium can rather aid balance muscle contraction. Calcium is released when a muscle gets stimulated. This does help the muscle contract. When the calcium is pumped out of the muscle, it can indeed relax.
• Preventing preeclampsia: Consuming certain amounts of calcium during pregnancy can help lower blood pressure, reducing the risk of preeclampsia.
• Improved cholesterol levels: Calcium helps improve certain cholesterol levels in the blood.

Symptoms of a Calcium deficiency can include:

• muscle spasms
• depression
• confusion
• hallucinations
• muscle cramps
• weak and brittle nails
• easy bone fractures
• seizures

Certain health conditions or life changes can contribute to a calcium deficiency. These can include:
• menopause
• hypoparathyroidism
• pancreatitis
• malnutrition or mal-absorption
• septic shock
• certain medications, including steroids and some chemotherapy drugs
• kidney failure
• lack of a parathyroid gland (due to surgery)
• frequent blood transfusions

What foods have the highest amounts of calcium?

Dairy products are known to be good source of calcium, other nondairy foods can also contain high calcium levels.
Few calcium-rich foods include:
• yogurt
• milk
• cheese
• sardines and salmon
• nuts and seeds
• fortified nondairy milk (soy milk)
• tofu
• kale
• legumes (beans)
• fortified juices and cereals

highest amounts of calcium
Good Sources of Calcium

Vegetables that contain calcium but are high in oxalic acid levels are like spinach, that can reduce one’s body’s ability to absorb calcium.

What are the pros and cons of calcium supplements?

Calcium supplements help boost one’s calcium levels if the calcium levels are low in one’s body. Calcium absorption is highest when taken with supplements along with food.


Calcium intake is a must for healthy muscle health.

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