Calcium is not only needed for bone growth in childhood. You also need this nutrient until you grow older.
Many people don't realize that they have not been eating enough calcium sources, especially during fasting where food intake is limited. In fact, lack of calcium will cause various disorders and bodily functions, especially in your skeleton.
Then, how many sources of calcium should you consume if you don't want to experience bodily dysfunction? What foods contain high calcium?
When the body lacks calcium
How often do you eat calcium foods in one day? In fact, not only you are less concerned with calcium intake, but many people also don't realize that they have been lacking in calcium.
In fact, calcium deficiency or hypocalcemia can cause various body disorders, such as:
- Decreased ability to remember
- Frequent muscle cramps
- Suddenly some parts of the body feel numb
- It's easy to get depressed
- Bones become more fragile and easily broken.
- Nail problems
- Risk of early osteoporosis
Yes, osteoporosis is a complication that often results from a person not fulfilling his calcium intake since he was young. Although, low calcium intake is not the only cause of osteoporosis, but by consuming adequate calcium from a young age, we can reduce the risk of developing this bone disease.
In fact, calcium enters the body, most of it will be stored in the bones and make the bones become solid and strong. When the body lacks calcium, calcium reserves in the bones will be taken. This then makes your bones fragile and prone to breakage.
How many sources of calcium should you consume in one day?
To prevent all of these disorders, you must meet calcium needs. Every age group has different calcium needs. According to the number of nutritional adequacy issued by the Indonesian Ministry of Health in 2013, calcium should be consumed per day at:
- Children aged 6-9 years: 1000 mg per day
- Children aged 10-18 years: 1200 mg per day
- Ages 19-29 years: 1100 mg per day
- More than 30 years old: 1000 mg per day
Then, what are the best sources of calcium?
It's not difficult to make your calcium needs met. You only need to consume high calcium foods, such as the following:
- Dark green leafy vegetables such as broccoli, kale, and spinach
- Soybeans and their preparations, such as tofu and tempeh
If you take a vitamin D supplement, don't forget to read the usage rules on the packaging. Meanwhile, for supplement use in children, you should consult with a pediatrician before taking it.
- Osteoporosis Turns Out It Can Happen At A Young Age, What Is The Cause?
- How Can Broken Bones Be Connected Again? This Is Great For Human Bones!
- Can Calcium Needs be Filled Only from a Glass of Milk?