Calcium, It sources in food, Deficiency & How to Prevent It

Calcium is one of the essential elements in food. It's good for the body, strengthening our bones and teeth.

There are various sources of calcium-rich foods that can help in preventing conditions like rickets. Here are some common sources of dietary calcium:

1. Dairy Products: Milk, cheese, yogurt, and other dairy products are excellent sources of calcium. They are highly bioavailable and provide a significant amount of calcium per serving.

2. Leafy Green Vegetables: Vegetables such as broccoli, kale, collard greens, and spinach are rich in calcium. These greens are packed with other essential nutrients as well.

3. Calcium-Fortified Foods: Certain food products, like plant-based milk alternatives (soy milk, almond milk, etc.), orange juice, and breakfast cereals, are fortified with calcium. These can be good alternatives for people with lactose intolerance or those following a vegetarian or vegan diet.

4. Seafood: Some seafood options like sardines and salmon that are consumed with their bones contain high levels of calcium.

5. Legumes: Legumes like tofu, chickpeas, lentils, and kidney beans provide a moderate amount of calcium along with fiber and other nutrients.

6. Nuts and Seeds: Almonds, chia seeds, sesame seeds, and flaxseeds are good plant-based sources of calcium.

It's important to remember that while these foods are rich in calcium, the bioavailability of calcium can vary. Factors such as vitamin D levels, overall diet, and intestinal health also affect calcium absorption.

If you have specific health conditions or concerns regarding calcium intake, it is always advisable to consult with a healthcare professional or a registered dietitian who can provide personalized recommendations based on your needs.

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Rickets is a condition that primarily affects children and is caused by a deficiency of vitamin D, calcium, or phosphate. The main cause of rickets is a lack of adequate calcium in the diet, which is essential for the development and maintenance of strong bones and teeth. Here are some key points regarding the causes, effects, and prevention of rickets:

Causes:

1. Insufficient intake of calcium-rich foods: A diet lacking in dairy products, leafy green vegetables, and other calcium-rich foods can lead to low calcium levels in the body, contributing to the development of rickets.
2. Limited sun exposure: Vitamin D is synthesized in the body through exposure to sunlight. Insufficient sunlight exposure can lead to a deficiency of vitamin D, which impairs the absorption of calcium and phosphorus, further contributing to rickets.
3. Breastfeeding without vitamin D supplementation: Breast milk is generally low in vitamin D, so exclusively breastfeeding infants without vitamin D supplementation may be at higher risk of developing rickets.
4. Certain medical conditions: Some medical conditions, such as renal disorders, malabsorption disorders, and genetic disorders like familial hypophosphatemia, can interfere with the body's ability to absorb or utilize calcium and vitamin D, predisposing individuals to rickets.

Effects:

1. Impaired bone development: Rickets can cause the bones to become weak, soft, and deformed. This can lead to delayed growth, skeletal deformities, and affect the proper development of the spine, legs, and arms.
2. Dental problems: Insufficient calcium and vitamin D can also disrupt tooth development, resulting in dental abnormalities and a higher risk of dental decay.
3. Muscle weakness: Low calcium and vitamin D levels can contribute to muscle weakness, leading to motor difficulties and delays in achieving motor milestones.

Prevention:

1. Adequate intake of calcium and vitamin D: Consuming a well-balanced diet rich in calcium and vitamin D is crucial for preventing rickets. Good dietary sources of calcium include dairy products, green leafy vegetables, fortified cereals, and fish like salmon and sardines. Sunlight exposure (around 10-15 minutes a day) also helps the body produce vitamin D naturally.
2. Vitamin D supplementation: Infants who are exclusively breastfed should receive vitamin D supplements as recommended by healthcare professionals.
3. Medical evaluation and treatment: Individuals with certain medical conditions that affect calcium and vitamin D absorption should be regularly monitored by healthcare providers and receive appropriate treatment to minimize the risk of developing rickets.

It's important to note that the information provided is for educational purposes, and if you suspect rickets or have concerns about your health, it is always advisable to consult with a healthcare professional for an accurate diagnosis and personalized advice.

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