Calcium is a mineral that is very important for the body for the growth and development of teeth and bones. Its very important role is this one nutrient that must be fulfilled by the body. The need for calcium per day varies from person to person, depending on the gender and age of the person.
Infants aged 0-5 months need as much as 200 milligrams of calcium (mg), children aged 1-3 years need 650 mg of calcium. While at the age of 4-8 years, calcium needs increase to 1,000 mg per day and ages 19-49 years need about 1,300 mg of calcium.
To meet the needs of calcium, you can get it from various types of foods or drinks that are easy to find everyday. What foods and drinks are high in calcium? Here is the full explanation.
Calcium Benefits
Before moving on to foods that contain calcium, it never hurts to know the various benefits of calcium for the body. Some of these benefits include:
1. Maintain healthy teeth and bones
At the beginning we already know that this one mineral does play an important role in the growth and development of bones and teeth. Calcium can maintain the density of bones. So that the bones are not easily brittle and strong. In children, this calcium can help bone growth, so that height can be more optimal. In the elderly or elderly, calcium will help reduce the risk of osteoporosis or bone loss.
2. Good for heart health
Not only beneficial for maintaining healthy teeth and bones, calcium is also beneficial in maintaining heart health. This mineral is needed in the blood clotting process, so that the performance of the heart muscle is maintained and the heartbeat can be more regular.
Calcium will also help control the contractions needed to pump blood to the body. Not only that, the benefits of calcium for the heart can also help reduce high blood pressure because it can relax the police muscle around blood vessels.
3. Useful for maintaining nerve function
Calcium turns out to be a natural sedative so that the nervous system will be more relaxed and the pain in the nervous system is reduced. Calcium is also needed by the nervous system for the purpose of sending signals from the brain to other parts of the body. If the amount of calcium is less, it is possible that the performance of the nervous system will be disrupted.
Foods That Contain Calcium
Calcium benefits which has been described above can be obtained from several foods or drinks that are relatively safe for consumption every day. Here are some types of drinks and foods.
1. Milk
We may already know if this one drink is indeed rich in calcium. The calcium content in milk actually varies depending on the type of milk. In general, in a glass of milk there are about 275 mg of calcium. While in soy milk there are about 340 mg per cup. In addition to calcium, milk also has various nutrients such as phosphorus, vitamin A, B vitamins, vitamin D, protein, potassium, and fiber.
2. Fish
Apart from milk, foods that contain calcium The other is fish. It is known in 100 grams of canned sardines can meet about 35% of daily calcium needs. While in salmon there is about 40 mg of calcium. In addition to a fairly high calcium content, fish also contains animal protein and omega 3 which are good for maintaining a healthy body.
3. Broccoli
This green vegetable is also known as a vegetable that contains high calcium. Broccoli as much as 50 grams contains about 30 mg of calcium. Broccoli can be processed into various types of delicious dishes to eat.
4. Pakcoy
This mustard-like vegetable also contains quite a lot of calcium. Not only calcium, pakcoy also contains magnesium and vitamin K which are useful for maintaining health. Usually pakcoy is processed into stir-fry or mixed with other food ingredients.
5. Spinach
This one green vegetable, surely everyone knows it. Usually spinach is consumed in the form of clear soup and not infrequently people make it as chips. In one small bowl of spinach, it can meet the needs of about 25 percent of calcium. Not only that, spinach also contains iron, vitamin C, and fiber that can meet your daily nutritional needs.
6. Tofu
Apart from vegetables, foods that contain calcium Next is know. Besides being rich in protein, tofu also turns out to have a fairly high calcium content. In 260 grams of tofu there is a calcium content of 832 mg. Foods high in calcium can be easily found and the price is very affordable.
7. Sesame seeds
Calcium can also be found in grains. Sesame seeds which are usually used as food sprinkles have a calcium content of about 160 mg per 9 grams of sesame seeds. Besides being high in calcium, sesame seeds can also make food more savory and delicious.
8. Almonds
After grains, calcium can also be found in nuts. Types of nuts that are quite high in calcium content are almonds. The calcium content in 15 grams of almonds is about 40 mg. These nuts are usually used as a snack or mixed with other foods such as cake or chocolate.
Symptoms of Calcium Deficiency
Calcium is needed by the body, if this nutrient is not fulfilled it can cause health problems. Some of the symptoms of calcium deficiency that can be felt by the body are as follows:
1. There is a problem with the muscles
Lack of calcium can cause problems in the muscles such as pain, cramps, and spasms which of course will interfere with daily activities. Lack of calcium will also cause pain in the thigh and arm area.
2. Feeling tired
Another symptom that will be felt when there is a lack of calcium in the body is fatigue. Usually a lack of calcium will cause fatigue, lethargy, and lack of energy. This fatigue can cause various disorders such as dizziness, headaches, and loss of focus.
3. Problems appear in the mouth
Symptoms of calcium deficiency can also appear in the mouth. Some disorders that occur in the mouth if there is a lack of calcium are brittle teeth, weakened teeth, tooth decay, and several other problems.
4. Pain during PMS
For women, pain when exposed to premenstrual syndrome (PMS) may be something that is often felt. It turns out that one of the causes of the pain is because the body lacks calcium. Therefore, for women who are PMS or menstruating, it is recommended to consume foods or drinks that contain lots of calcium in order to reduce the risk of pain.
5. Depression
Mental disorders that are often experienced by many people can actually be caused by a lack of calcium in the body. For those of you who feel depressed or stressed, it never hurts to check yourself to check the calcium levels in the body. By knowing the rate calcium Therefore, the risk of depression due to lack of calcium can be immediately overcome.
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