Calcium is the most abundant mineral in the body, with 99% found in bones and teeth. It is mainly known for its role in bone construction, but it is also involved in muscle contraction, blood coagulation, cellular exchanges, neurotransmission and energy metabolism. Note the synergy that exists between calcium and vitamin D which promotes good assimilation of calcium by the body.
Learn more about calcium
Calcium is a mineral found in many foods. A balanced diet is therefore largely adequate to provide enough calcium to meet RNI (Recommended Nutrient Intake) requirements. Dietary calcium is mainly found in dairy products, but also in chickpeas, dried beans, lentils, spinach, cress and dried fruit and nuts such as almonds, hazelnuts, figs and apricots ... It is therefore important to think of these types of products in the event of intolerance to lactose or milk protein allergies.
Calcium content of dairy products* :
*AFSSA (French food safety agency) Ciqual Table 2008
Calcium content of fruit and vegetables* :
*AFSSA Table Ciqual 2008
Calcium is the most abundant mineral in the body: a healthy adult man contains more than 1 kg of calcium, depending on bone structure, about 800g for a woman. About 99% of this calcium is found in bones and teeth. It is mainly because of this (as well as phosphorus and magnesium) that bone is rigid and strong. This is why it is essential to have an adequate intake of calcium. Calcium is also found in its free form, which is not stored in bones and teeth, and it is used in many cell reactions. If free calcium is in short supply for these different reactions, the body uses the calcium in its bones, which can lead to bone fragility.
Roles
Calcium is mainly known for its role in bone construction, but this is only one of its properties. Calcium is also involved in cardiac muscle contraction and normal digestive enzyme functions.
Here are some of calcium's roles:
The Calcium – Vitamin D duo
Vitamin D is essential for good calcium assimilation by the body, facilitating active calcium transport across the intestinal mucosa. Without vitamin D, calcium cannot play its part in bone construction. Indeed, since calcium is used in various bodily reactions, it must be taken from bones without being renewed.
Requirements
Growth, pregnancy and breast-feeding are periods during which there is a greater demand for calcium. Indeed, calcium intake during these periods must be higher, to ensure good skeletal development.
Similarly, staying immobile for long periods increases the excretion of calcium in urine. Therefore, a sedentary person who does not do much physical exercise or who is confined to bed for medical reasons, must monitor his calcium level more than other people.
RNI (Reference Nutrient Intakes) table for calcium :