Translation for Vedran and Mirjana Hasanagic article from magazine San
Very important minerals in nutrition
In this issue we discuss Calcium and its importance for the human body
The following simptomps can indicate that our body is suffering from Calcium
shortage. Osteopenia (the loss of bone mass), frequent bone fractures, pains and muscle
spasms, formication and numbness in hands and feet and deformation during child growth.
In food, Calcium is resistant to high temperatures, and can sustaing longer cooking
Minerals, such as Calcium, cannot be produced in our body, so it should be obtaind
through nutrition. Calcium forms around 1.5% of our body weight. The most important
function of this mineral is keeping the bones in good shape and holding back the process of
Osteoporosis. Lack of Calcium is almost always associated with disease development, such as
Other nutrients, such as Magnesium, Phosphorus, Zync, Copper and Boron are also
very important in bone growth, and can usually be found in the same food that are also rich
with Calcium. High number of pharmacists recommends increase in milk consumation for
patients with the lack of Calcium. But, a lots of vegetables have higher amount of Calcium,
and are lower in calories than milk and its products. Not only that they have less calories, but
they usually also contain a high number of other fitonutrients, that cannot be found in milk.
Blood and bones
It is neccessary to take recommended dosage of Calcium through nutrition and
supplements. The reason for this is today’s lifestyle. For instance, salt, cofein, phosphats from
carbonated drinks and overuse of high protein food cause the lack of Calcium in our body.
Calcium is much needed in bones and in blood, and if you don’t supplement it through
nutrition, the body will draw it out of bones to fulfill the needs of blood, which will
eventually lead to Osteoporosis. Other functions of Calcium are blood coagulation, nerve
connection, muscle contractions, regulations of enzimes activities and membrane cells
Causes for the lack of Calcium
The cause for the lack of Calcium, other than unregular nutrition, can be the lack of
gastric acid. This occurence is called hypochloridia, and it usually effects older people.
Vitamin D is also connected with bone health. The reason for this is that Vitamin D is
necessary for absorbtion and usage of Calcium in our body. So, the lack of Vitamin D can
cause the same simptoms as the lack of Calcium in our body. The switch of Vitamin D from
its inactive form into active occurs in liver, so irregular functions in liver can also be related
with simptoms that occur during the lack of Calcium in our body.
During child growth, Calcium is essential mineral for regular bone growth.
The lack of Calcium in blood, espacially in the form called „free ionised Calcium“,
causes tetany, that is oversensitivity of the nerves, which leads to numbness and insensibility
in hands and feet.
How much should you take?
It is not recommended to take more than 3.000 mg of Calcium on a daily basis. Higher
amount than that can cause hipercalcemia, ossification of the soft tissue, and deposition of
Calcium where it doesn’t belong. The limit for an adult should therefore be around 2.500 mg
of Calcium on a daily basis.