Minerals help in functioning of our body: they make our bones stronger, dispatch the nerve impulses, create hormones and preserve a regular heartbeat.
Macrominerals and trace minerals are the main types of minerals.
Our body acquires a lot of macrominerals such as calcium, sodium and potassium.
Trace minerals are taken in small amounts. Here belong iron, zinc and selenium.
 Calcium plays an important role in our organism. It is very useful for healthy bones and teeth. It helps in functioning of the heart and nerves and makes our blood clot.
The investigations proved that calcium intake is necessary not only when we are 20 and more but also throughout our life, especially for young women and women entering menopause .
Calcium recommended dietary allowance (RDA) is:
• 1,000 milligrams a day for women and men who are 19 - 50
• 1,200 milligrams a day for men and women (51 and older )
• 1,000 milligrams a day for pregnant or breastfeeding women
Antacids made of calcium carbonate or vitamin supplements with calcium are also very useful. To achieve good results we should take calcium supplements between meals. But we should remember that only 40% of calcium is absorbed by our organism. For instance, taking a calcium carbonate supplement with 600 milligrams of calcium, only 240 milligrams will be absorbed. It is also important to eat products that are rich in calcium.
Good Sources of Calcium
• Milk (low- or non-fat if you are losing your weight)
• Yogurt
• Cheese
• Vegetables with green leaves, such as spinach, kale, broccoli, bok choy, collards and chinese cabbage
• Tofu
• Canned salmon or different kinds of fish with bones
• Juices enriched with calcium.
The dosage of calcium
It was suggested by the National Library of Medicine, that the calcium intake must comprise up to 2,000 milligrams a day only from healthy products, because some foods that are rich in calcium can have a huge amount of oxalic acid, which may prevent the absorption of calcium. Such products as spinach, collard greens and kale can provoke the risk of kidney stones.
If we take too little calcium, it may cause calcium deficiency and osteoporosis. This desease weakens our bones lead to the risk of fractures. Also you may have dental problems and hypertension.
We should take the appropriate amount of minerals if we want to be healthy because the overdosing can interfere the body in absorbing other vitamins.
We can also supplement the vitamin deficiency by eating different kinds of fruits, vegetables, protein sources, whole grains and dairy products.
Special Recommendations
People who are lactose intolerant (a condition when the organism can’t process the sugar in milk) don’t have so many variants of calcium-rich foods that they can take. Lactose-free milk and lactase enzymes will be very helpful for such people when they take dairy products. Also they can use plant sources of calcium. But it is necessary to consult a specialist for taking calcium supplements. If the person takes steroids it may prevent the absorption of calcium.
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