Signs you have a calcium deficiency
CAREGIVERS and healthcare professionals alike have always stressed the importance of milk and other dairy products — the most widely recognised sources of calcium — in our diets. The macromineral best known for its importance to bone and dental health also contributes to a plethora of body functions and aids in the prevention of diseases such as osteoporosis [brittle bones].
“There are macrominerals which the body requires in large amounts to function optimally. Calcium happens to be a macronutrient and that’s a “big deal”. In fact, without the recommended daily intake, we begin to compromise the integrity of our bones and teeth as well as the body’s ability to control muscle contraction and relaxation, as well as constriction of blood vessels among other vital body functional activities,” explained dietician and nutritionist, Jenelle Solomon.
But how do you know when you are not getting enough calcium in your diet? Solomon shares how the body tells:
• Muscle spasms — caused by the muscles becoming weak, usually in the back and legs
• Tooth decay, or brittle teeth
• Seizures
• Headaches
• Weak or brittle fingernails
• Swelling of the legs or ease with which bones become brittle and fracture easily — this is usually associated with bone-related conditions such as osteoporosis and osteopenia. Other associated symptoms include backaches, a gradual loss of height and an accompanying stooped posture, fractures of the spine, wrist, or hip
• Fainting or a feeling that the heart is skipping beats or beating too fast
• Skin can become dry or itchy
• Twitching or cramps; tingling or numbness in the limbs.
Solomon noted that data gathered through research shows that as people get older — women over 50 years and men over 70 — they have a higher risk of osteoporosis and as such need much higher volumes of the macronutrient.
“The recommendation for men over 70 years is 1,200 mg per day, and in women over 50 1,200 mg per day. It is also of vital importance to know that vitamin D aids in the absorption and retention of calcium in the bones, so make sure to get your sunshine vitamin,” Solomon advised.
Solomon said that for people who are lactose-intolerant and cannot get their calcium from dairy products, salmon and sardines (with bones), green leafy vegetables and soyabeans are just a few good substitutes.
