The major minerals (calcium, magnesium, phosphorus, sodium, chloride and potassium) are needed in the greatest quantities or are present in large amounts in the body.The three main functions of minerals are as constituents of the skeleton, as soluble salts which help control the composition of the body fluids, and as essential adjuncts to the action of many enzymes and other proteins.
Good plant sources of calcium include tofu (if prepared using calcium sulphate contains more than four times the calcium of whole cow's milk), green leafy vegetables, broccoli, legumes, nuts, whole grains, seeds and nuts.
Dairy products provide more than half of the calcium in the the typical American diet. Of all the dairy products nonfat milk is the most nutrient dense because of its high calcium content and low fat and calorie content.
Drinking hard water can provide 200 mg of calcium daily but soft water contains almost none. Other calcium rich foods include black molasses, edible seaweeds, watercress, parsley and dried figs.
Non-dairy yoghurt is another excellent source of calcium.
The body absorbs 25 to 75 percent of dietary calcium, depending on a variety of factors including age, presence of adequate vitamin D, the body’s need for calcium and calcium intake.
Calcium absorption is particularly high during pregnancy and infancy, and is at its lowest in old age.Deficiency of calcium may lead to poor bone and teeth formation. Severe deficiency may cause rickets in children and osteomalacia on adults.
Latest Update (sep 20’ 2010)
In the latest news on calcium, that taking large amounts of calcium supplement can increase the risk of heart attack by 30% according to Germany Society for Internal Medicine.
As a precaution, the society recommends patients take supplement only after consulting their general practitioner. The society also, said however, it is important to have enough calcium in the diet in order to keep bones healthy.
Calcium
