What is a Calcium Deficiency?
Calcium deficiency is a condition that arises due to insufficient amounts of calcium in the body. Calcium is a mineral which plays an important role in maintaining the health of bones and teeth and a normal heart rhythm. it is generally required for nerves and also for hormone function, blood coagulation, muscle contractions and relaxation and blood pressure regulation.
There are two types of Calcium Deficiency:
Dietary Calcium Deficiency
This condition is generally caused due to insufficient intake of calcium in the diet which results in depleted calcium store in the bones, leading to thinning and weakening of bones.
In this condition generally there will be a low level of calcium in the blood. This condition generally occurs due to side effects of medications.
- Muscle spasms and cramps.
- Memory loss or confusion.
- Brittle nails.
- Slower hair growth.
- Dry skin.
- Numbness & tingling in the face, hands and feet.
- Easy fracturing of bones.
- Decay of tooth.
- Late Puberty.
- Low calcium consumption
- Medical Conditions
Calcium deficiency can be treated through the following ways:
In case calcium-rich foods and calcium rich diet is not sufficient to treat the calcium deficiency then, calcium supplements can be advised. These supplements are available in tablet, liquid, and chewable forms. It should be consumed only under the supervision of a physician.
Eat Calcium-Rich Foods
To increase calcium intake to your body, the first thing you need to do is include more calcium-rich foods in your daily diet. Many foods contain a good amount of calcium.
Some good choices are:
- Skim or non-fat milk
- Dairy products like yogurt and cheese
- Fortified orange juice
- Blackstrap Molasses
- Soybeans and other soy products
- Calcium-fortified foods are also good for increasing calcium level in your body as they have high
- Dark leafy greens like spinach, kale, turnips and collard greens
- Fortified cereals
- Calcium absorbability.
- Enjoy Early Morning Sunlight
Vitamin D generally helps the body absorb calcium and regulates calcium in the blood. You should be getting between 200 IUs (international units) and 400 IUs of vitamin D per day. Your body synthesizes vitamin D when exposed to the sun. So, make sure to expose your body to early morning sunlight for 10 to 15 minutes (without sunscreen) daily. Avoid direct sunlight during the peak hours between 10am and 4pm Opt for proper skin protection when going out in the sun during those hours.
Eat Foods Rich in Vitamin D
In addition to getting vitamin D through sun exposure, you must also try to eat foods rich in vitamin D. Some of the vitamin D-rich foods are fatty fish, fortified milk, fortified cereal, cheese, liver, eggs, butter, margarine, shrimp and oysters.
Eat Magnesium-Rich Foods
Magnesium is another important nutrient required for calcium absorption. The metabolism reaction of both magnesium and calcium is closely related. The intestinal consumption and the renal excretion of these two calcium and magnesium are interdependent.
Without enough magnesium to your body, you can have a calcium deficiency. As your body is not good at storing magnesium, it is important to include magnesium-rich foods in your diet.
Some of the best sources of magnesium are spinach, mustard greens, broccoli, sea vegetables, avocados, cucumbers, green beans, Swiss chard, sesame seeds, almonds, summer squash, turnips, whole grains, pumpkin seeds and cashews.
By following all these above remedies you can get rid of this calcium deficiency.