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The risk of calcium deficiency can increase with age and you may not even realize it. A number of complaints and more serious he alth problems can occur if the body lacks this important mineral
Calcium is needed by the body to build strong bones and teeth, and to keep the heart, muscles and nerves he althy. However, everyone's calcium needs are different.
Children aged 0–9 years need about 200–1,000 mg of calcium per day. While the age group of 10 to 50 years and over requires around 1,000–1200 mg of calcium per day.
Impacts and Causes of Calcium Deficiency in the Body
In some people, especially those with long-term calcium deficiency, this condition can cause various symptoms, such as:
- Cramping and muscle pain
- Psychological disorders, such as depression, forgetfulness, and frequent confusion
- Nails and brittle hair
- Easy to get tired
- Bones are brittle or break easily, even if they are not seriously injured
- Reduced appetite
Long-term calcium deficiency can increase the risk of several more serious diseases, including:
- Broken bones
- Heart disease
- High blood pressure
- Cancer, such as colorectal 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 to Prevent Calcium Deficiency
To prevent the body from being deficient in calcium, make sure foods that contain this mineral are always a part of your diet every day. Here are a number of calcium sources that you can consume:
- Sea fish, 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
- 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 because it can cause drug interactions.
Avoid consuming calcium beyond the recommended dose, because excess calcium can also be bad for he alth. Make sure you always consult with your doctor before taking calcium supplements or other supplements, to make sure the dosage and use are according to your conditions and needs.