It is no big news that people require calcium to grow taller and healthier. However, do you know why the body requires calcium? What foods are high in calcium? What happens if the body does not have enough calcium? What are the benefits and drawbacks of calcium supplements? In this article, we will cover the effects of calcium on our bodies and what you can do to increase your calcium levels if you are lacking it.
What is calcium?
Calcium is a mineral that is most frequently responsible for strong bones and teeth. Your body requires calcium to create and maintain strong bones to perform many other vital processes. It also plays a crucial role in assisting with muscular contraction and regulating regular heartbeats and nerve activity. Additionally, calcium aids in the release of hormones that influence numerous bodily processes and assist blood vessels transport blood throughout the body.
How does calcium increase height?
Calcium is necessary for children’s skeletal systems to mature and grow taller. Imagine it this way: If a child’s skeleton were a home, calcium would be the cement that strengthens the structure. As a result, their body will grow to be taller and healthier as an adult.
Ossification is the process of changing from cartilage to bone, which causes bones to develop long and big. This ossification process occurs when the body has supplied enough calcium and phosphate. Other elements are also required for the transfer of calcium to the bones. Osteocalcin is an enzyme-based hormone that strengthens bones and boosts testosterone and insulin. It requires vitamin K2, calcium, and collagen type 2 to support the growth of long, strong bones.
How much amount of calcium do you need per day?
The amount of calcium that is required will change depending on your age, sex, and health. However, calcium should take up more than 0.8 and is ideal if it accounts for between 1 and 1.5 percent of adult human body weight. Age-specific calcium requirements are as follows:
- Children under-six-month-olds require 300 milligrams per day.
- Children from 6 to 11 months require 400 milligrams per day.
- Children from 1-3 require 500mg per day.
- Children from 4-6 require 600 mg per day.
- Children from 6 to 9 require 700 milligrams per day.
- Teenagers from 10 to 18 require 1000 milligrams per day.
- Men from 19 to 49 require 700 milligrams per day.
- Women from 19 to 49 require 700 milligrams daily.
- Men over 50 need 1000 milligrams daily.
- Women over 50 need 1000 milligrams daily.
- Pregnant women need 1000 milligrams per day.
How to know if you lack calcium?
Growing taller and healthier is a process that is greatly aided by calcium. Therefore, a calcium deficit can have a significant impact on one’s height and overall health. If your kid exhibits any of the following symptoms, they are likely to have calcium deficient and require prompt treatment with calcium supplements.
Hard time falling asleep
Calcium plays a major role in balancing the excitatory and inhibitory states of the brain cortex. Neurotransmitter production is regulated by calcium. As a result, a calcium deficiency will impair the cerebral cortex’s ability to send nervous system signals, making it difficult for kids to fall asleep or to sleep well at night. Thus, if you struggle to fall asleep, or your sleep is not restful, it can be because of calcium deficiency.
If you have calcium deficiencies, you will likely experience nocturnal sweats, also known as forehead, neck, back, and nape sweating.
Muscular spasms & cramps
Muscle spasms and cramps are the defining signs of a calcium deficiency. Calcium-deficient muscles are no longer able to keep their normal tone. This could lead to pains, cramps, spasms, and muscle weakness.
Abnormal heart rhythm
An irregular heartbeat is a common sign of hypocalcemia and, in extremely severe cases, it can be fatal. Given that the heart is a muscle, it is not surprising that a calcium shortage can cause problems with the heart. Heart cells cease functioning properly if they don’t receive enough calcium. This may disrupt the regular heartbeat, resulting in cardiac muscle spasms, and narrowing of the arteries. [1, 2, 3].
Hiccups or spitting up milk (for children)
If you often notice your babies spitting up milk or experiencing hiccups, this may indicate a calcium deficiency. Your child’s body may exhibit laryngeal, stomach, and respiratory difficulties due to a lack of calcium. All of these signs and symptoms cause hiccups and milk reflux. Another symptom of calcium deficiency in children is sluggish cognitive development, deformed joints, slow tooth growth, or tooth decay.
What are the consequences of calcium deficiency?
Calcium insufficiency can result in stunted height in children. Children will likely experience rickets, delayed teething, and a deformed skeleton, rib cage, cranium, and pelvis. In addition, they will be easily agitated, unable to focus, and may even experience convulsions.
In adults, calcium deficiency is also a very dangerous disease. Lack of calcium will result in a frail nervous system that causes migraines and makes you forgetful. Lack of calcium can also result in hypocalcemia, high blood pressure, osteoporosis, muscle contraction, limb contraction, stiffening, loss of breath, and porous bones. In addition, fingertips, feet, lips, and mouth numbness are mild signs of this condition.
Foods that contain calcium
Here are a few calcium-rich foods you can add to your daily menu. Milk is a nutritious source of calcium. In addition to milk, dairy foods, such as yogurt, cheese, ice cream, and others, can be used because they all contain beneficial calcium for the body. Tofu and other soy products are excellent sources of calcium. Besides, you should not disregard green vegetables like kale, lettuce, broccoli, and cabbage as a supply of calcium.
Should you drink milk daily to add more calcium?
A majority of households depend heavily on milk, and for a good cause. Most people consume milk every day in one form or another. Most children are introduced to milk at a young age because milk is nourishing and vital to their growth and development. However, even though milk is full of healthy minerals, are there any further benefits or detrimental effects of milk than what meets the eye?
Starting with some health advantages:
- Milk includes a lot of calcium and other essential nutrients like protein, magnesium, phosphorus, potassium, and vitamin K2.
- Milk is necessary for optimum bone health and can aid in the prevention of bone diseases like osteoporosis and fractures.
- Milk is an excellent source of protein, which accounts for one-third of total bone mass and 50% of bone volume. As a result, protein is crucial for maintaining healthy bones and may even prevent bone deterioration.
Now let’s look at the negative effects of consuming milk on a daily basis:
- Milk can cause acne. According to a 2016 study, teenagers with acne consumed more milk than other teenagers. Milk’s pro-inflammatory properties have been connected to other skin conditions like eczema .
- Many stomach issues, including gas, bloating, diarrhea, and constipation, can be brought on by milk. These issues are primarily brought on by lactose intolerance or the intensive processing of milk, which results in an imbalance of good and bad gut flora.
According to the official dietary recommendations in the United States, an average adult should consume three cups, or 732 mL, of milk daily .
Calcium is very important for the body, and you need to make sure your body gets enough of this nutrient. You can consider taking calcium supplements in addition to eating food with high calcium levels. However, avoid using too much as this can have several unexpected adverse effects. Parents should give attention to the importance of providing their children with sufficient calcium. To ensure that your children’s height develops to its full potential, it is important to pay attention to their calcium absorption.
How To Grow Taller
Joy Bauer is a renowned physician and nutrition expert who has dedicated her career to helping people live healthier, happier lives. With over two decades of experience in the field of health and wellness, Dr. Bauer has become one of the most trusted voices in the industry.
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