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There are many benefits of calcium, from keeping bones strong topreventing heart rhythm disorders (arrhythmias). Therefore, it is important to m strong>meets daily calcium needs, both through food consumptionand high calcium drinks or calcium supplements

Calcium cannot be produced by the body. So, the main way to get the benefits of calcium is to increase your consumption of foods that are high in calcium, such as milk and its processed products, anchovies, mackerel, sardines, kale, spinach and broccoli.

Apart from that, vitamin D will help calcium absorption. Therefore, it is also important to eat foods that contain vitamin D and get exposure to morning sunlight.

Various Benefits of Calcium for Body Health

There are many benefits of calcium for body health, from preventing osteoporosis to maintaining a healthy heart and blood vessels. If explained further, here is an explanation of the various benefits of calcium:

1. Mintainbone and toothdensity

The first benefit of calcium is to maintain bone and tooth density. About 99% of calcium is stored in bones and teeth, while the remaining 1% is found in blood, muscles and other tissues.

When the body lacks calcium, to maintain balance, the bones will release calcium to be processed and distributed throughout the body. Then, if the body gets calcium again, the calcium that was lost in the bones will be replaced.

However, when the body lacks calcium, the process of releasing calcium from the bones will continue to occur, which will result in a decrease in bone and tooth density.

2. Prevent osteoporosis

As previously explained, the benefits of calcium are related to dense and strong bones. When bone density decreases due to lack of consumption of foods high in calcium, the influence of drugs, and hormonal changes, for example when women reach menopause, osteoporosis can occur.

Osteoporosis will cause bones to become porous, brittle and break easily. So, to prevent osteoporosis, you are advised to consume foods high in calcium, meet your vitamin D needs, exercise or do regular physical activity, limit alcohol consumption, and don't smoke.

3. Supporting children's growth and development

The next benefit of calcium is to support children's growth and development. One of the abnormalities in children's bone growth caused by calcium deficiency is rickets. Rickets can cause crooked legs, scoliosis, a short body, and easily broken bones.

Apart from that, another complication of rickets is seizures. These conditions caused by rickets not only affect a child's growth, but also cause movement or motor disorders, and even their learning ability.

Calcium deficiency in rickets is closely related to the unmet need for vitamin D which then interferes with calcium absorption.

4. Relieve PMS

symptoms

The benefits of calcium that are no less impressive are alleviating the symptoms of premenstrual syndrome (PMS), such as stomach cramps. Several studies show that low levels of calcium in the body can increase uterine muscle contractions, causing abdominal pain to feel more severe.

5. Lowers high blood pressure

Enough calcium intake every day is also beneficial for lowering blood pressure and reducing the risk of developing high blood pressure or hypertension.

This is known because calcium in the body plays a role in helping blood vessel muscles relax and tighten when needed. This means that the next benefit of calcium is to keep blood vessels functioning normally. That way, circulation runs smoothly and blood pressure remains normal.

6. Prevent preeclampsia

Several studies state that meeting calcium needs during pregnancy can prevent preeclampsia. This is a pregnancy complication characterized by high blood pressure and excess protein in the urine.

This will then cause a number of complaints, ranging from severe headaches, blurred vision, swollen feet and legs, and heartburn. If left untreated, preeclampsia can cause premature birth, stunted fetal growth, and seizures during pregnancy and childbirth (eclampsia).

7. Prevents arrhythmias from occurring

Calcium is a type of mineral that plays a role in electrolyte balance in the body. Electrolyte balance is very important for the heart muscle so that it can contract and rest at the right time.

If the body lacks electrolytes, the delivery of electrical signals needed to regulate heart rate is also disrupted. As a result, the heartbeat becomes irregular (arrhythmia).

Recommended Daily Calcium Intake According to Age

The following is the amount of daily calcium intake that needs to be adequate according to age and health condition:

• Babies aged 0–5 months: 200 milligrams per day
• Babies aged 6–11 months: 270 milligrams per day
• Children aged 1–3 years: 650 milligrams per day
• Children aged 4–9 years: 000 milligrams per day
• Teenagers, adults and the elderly: 000–1,200 milligrams per day
• Pregnant and breastfeeding women: 1,400 milligrams per day

If you cannot meet your daily calcium needs, for example due to a habit of not consuming milk or dairy products, or suffering from lactose intolerance, discuss with your doctor whether or not you need to take calcium supplements.

There are two types of calcium supplements available, namely calcium carbonate and calcium citrate. Calcium carbonate is sometimes also found in antacid drugs. This type of calcium supplement must be consumed after eating. Meanwhile, calcium citrate supplements do not need to be consumed after eating.

However, consuming calcium supplements usually has side effects, such as constipation, bloating and upset stomach. These symptoms can also indicate that you are consuming too much calcium. To minimize this condition, you should consult a doctor so that you get supplements at the appropriate dosage.

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