1. Health Benefits of Calcium Calcium Calcium forms about 2% of our body weight, which equals to around 1200 grams. Nearly 99% of body calcium is deposited in our bones and teeth. It provides fundamental structural support and reduces the risk of bone and teeth loss. The remaining 1% calcium circulates in the blood, thereby supporting process of blood clotting, neurotransmitter secretion and muscle contraction. Calcium works with other essential vitamins and minerals of our body such vitamin D, magnesium and vitamin K. Our body requires sufficient amount of vitamin D to absorb and use calcium in the body. Health Benefits of Calcium Calcium plays a vital role in large number of body functions, such as: Bone Health Around 99% of the body’s calcium is found in bones and teeth of our body. It is highly essential for the development, growth, and maintenance of our bones. Calcium continues to strengthen our bones till the age of 20-25 years. At this age, the bone density is the highest. After the age of 25, the bone density starts declining, but the calcium continues to maintain bones and thereby slows down the bone density loss. This is a natural part of the aging process that each individual undergoes through. People who do not consume sufficient calcium before 20-25 years of age are at a considerably high risk of developing brittle bone disease or osteoporosis later in their lives. Such a condition occurs due to removal of

2. calcium from your bones reserves. Such people need to ensure that a proper osteoporosis treatment is delivered to maintain healthy bones and avoid bone fractures which sometimes can be life-threatening. Muscle contraction Calcium monitors muscle contraction and beating of heart muscles. When a nerve gets stimulated by a muscle, calcium is released from it. Calcium helps proteins in the muscles to perform muscle contractions. Our muscle relaxes to its normal position once the calcium is pumped back into them. Blood clotting Calcium plays an essential role in normal blood coagulation process too. Clotting is a complex process which involves a number of steps and a set of chemicals. Calcium plays an important part in a number of clotting steps. Other roles Calcium acts as a co-factor for large number of enzymes. Without the presence of calcium, these important enzymes cannot work efficiently. Calcium also affects smooth muscles allowing them to relax effectively. Amount of Calcium Required According to the Institute of Medicine (IoM), you should ideally consume calcium on a daily basis. The amount of calcium required by an individual depends upon his/her age, which is indicated as follows: Age 1-3 years - 700 mg per day Age 4-8 years - 1,000 mg per day Age 9-18 years -1,300 mg per day Age 19-50 years - 1,000 mg per day Breast-feeding or pregnant adult require - 1,000 mg per day Age 51-70 years (male): 1,000 mg per day

3. Age 51-70 years (female): 1,200 mg per day Age 71+ years - 1,200 mg per day Calcium-rich Foods According to health authorities of North America and Western Europe, the dietary calcium is found in a variety of foods and drinks. It is recommended that you obtain calcium from a variety of sources. The following foods and drinks are rich sources of calcium: Dandelion flowers and leaves Milk Cheese Yoghurt Seaweeds such as kelp, wakame and hijiki Beans Figs Broccoli Spinach Tofu Nuts and seeds such as sesame, almonds, pistachio and hazelnuts Many fortified breakfast cereals Many drinks such as soy milk and fruit juices are fortified with calcium Crushed eggshells Some dark green vegetables contain high concentration of oxalic acid which reduces the body's ability to absorb calcium effectively.