Calcium is the most abundant mineral in our body, and accounts for around 1.5% of total body weight. The distribution of calcium is mainly in the bones and teeth (99%), with a little found in soft tissues and the blood. In children, the body’s calcium is completely renewed annually, and every ten years in adults, and so regular input is essential.
The Benefits of Calcium
Rickets – a lack of calcium may lead to this deficiency disease.
Osteoporosis – calcium may have a role in the prevention of osteoporosis.
Hypertension – calcium may lower the blood pressure.
Properties
Calcium is required for the structure of bones and teeth, and is also involved in normal muscle function, nerve function, as well as blood clotting.
It is the most abundant mineral in the body, comprising over 1.5% of the total body weight, of which about 99% is found in the bones. The remaining 1% of calcium is found in the soft tissues.
Calcium absorption is dependent upon Vitamin D.
Contra-indications/Precautions
Calcium should be avoided by anyone with hypercalcaemia, hypercalciuria, renal impairment and renal stones.
Drug Contra-Indications
· Certain diuretics, especially thiazides increase the calcium level in the blood.
· Tetracycline antibiotics should be taken a few hours apart from any calcium supplementation.
General Contra-Indications
If you have high blood pressure, be sure to get it monitored regularly when using a calcium supplement.
Food Sources
Milk and milk products such as yoghurt and cheese.
Green vegetables such as broccoli, chard, turnips etc.
Sesame seeds, Tahini (ground sesame seed paste – used as a savoury bread-spread or in recipes such as hummus)
Whole grains and unrefined cereals, soybeans, tofu, peanuts,
Fish Sources – such as sardines and salmon.
Bone meal with Vitamin D.
Dietary Tips
Adding Tahini, made from ground sesame seeds to your diet is an easy and healthy way to increase your calcium intake. Have it on whole-wheat toast in the morning, add it to salad dressings, sauces, or put some on a stick of celery or a carrot.
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