The risk of calcium deficiency increases with age and possible you don't realize. 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 to keep your bones and body healthy.
Calcium is needed by the body to build strong bones and teeth, and to keep the heart, muscles and nerves healthy. Every day, adults need about 1000 mg of calcium intake. While the elderly aged over 50 years need about 1200 mg of calcium per day.
When not getting enough calcium intake, a person will be more at risk of developing several health problems.
Impact and Causes of the Body Lack of Calcium
People who are deficient in calcium do not always show symptoms, especially if the new calcium deficiency occurs in a short time. But in some people, especially those who have long-term calcium deficiency, this condition can be seen from the following symptoms:
- tingling.
- Cramps and muscle pain.
- seizures.
- Psychological disorders, such as depression, forgetfulness, and frequent confusion.
- Nails and hair are brittle.
- 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 disease.
- Heart disease.
- High blood pressure.
- Cancer, such as colon 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
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.
- Mineral water.
- 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 for because it can cause drug interactions if taken with certain types of drugs.
Avoid consuming calcium more than 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 any supplements to make sure the dosage and use is appropriate for your health condition.