Is calcium important?

Calcium is the most abundant mineral in our body. It keeps the body alive by performing numerous functions including building and maintaining bones and teeth. It also helps in regulating blood clotting, transmitting nerve impulses, muscle flexing and heartbeat.

Ninety nine percent of the calcium in our body is stored in the bones and teeth. The remaining one percent is found in the blood and other tissues. Calcium-rich foods, therefore, should be regarded as an essential part of our diet.

Calcium is important because once its level in the blood drops, our blood looks for another source of calcium to keep us alive. And this will be taken from our bones! This is called “calcium cannibalism”, the process where blood feeds on the calcium in the bones.

If calcium cannibalism continues unchecked, it may lead to weaker, more brittle bones, and possibly osteoporosis later in life.

Calcium deficiency can cause nerve sensitivity, muscle spasms, and leg cramps or tetany when very low levels are in the blood. It can lead to loss of calcium from the bone, initially from the jaw and the backbone, which can result to deformity. In conjunction with high sodium intake, this is related to a higher risk of hypertension. It can also cause sleep disorders and hyperactivity.

Our need for calcium varies. The Philippine Recommended Energy and Nutrient Intake (RENI) published by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST), discusses in detail the calcium intakes for specific Filipino population groups.

Good sources of calcium are milk and milk products which have the highest concentration per serving of highly-absorbable calcium. Dark leafy green vegetables, dried beans and legumes have varying amounts of absorbable calcium. Other sources of calcium include dried dilis or anchovies, tofu, canned fish, eggs, and nuts. Bread and cereals, although relatively low in calcium, contribute significantly to total intake of calcium because of the frequency of consumption. Calcium-fortified food products, like juices and snack foods are also available.

So, is calcium important? If your answer is yes, make sure to drink at least one glass of milk a day and eat foods rich in calcium. This will help meet the requirements for maintaining optimal bone health and smooth operation of other vital body processes. If not, brace for a crippling disease like osteoporosis!

For more information on calcium or any food and nutrition concern, contact: Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, General Santos Avenue, Bicutan, Taguig City. Email mvc@fnri.dost.gov.ph or mar_v_c@yahoo.com. Tel/Fax: 837-2934; 837-3164; 837-2071 local 2296 or visit our website at http://www.fnri.gov.ph.

FNRI-DOST S&T Media Service
Annie Lyn D. Bacani