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NUTRIENTS >> Calcium

Calcium eases insomnia and helps regulate the passage of nutrients through cell walls. Without calcium, your muscles wouldn’t contract correctly, your blood wouldn’t clot and your nerves wouldn’t carry messages.If you don’t get enough calcium from the food you eat, your body automatically takes the calcium needed from your bones. If your body continues to tear down more bone than it replaces over a period of years in order to get sufficient calcium, your bones will become weak and break easily.
Daily amount needed
Adults need 1000 mg/day.
Children need 800 to 1300 mg/day.

Sources
The two significant sources of Calcium are milk and dairy products. One glass of milk, i.e. an approx 200 ml has the potential to supply 55% of the calcium to a six year old. Apart from milk, cheese and yogurts are supposed to be the next best sources of calcium. Fish, sardines and tinned salmon, tofu, sesame seeds, Soya bean, dried fruits, white bread, green leafy vegetables and pulses. Lady fingers or okra, Breakfast cereals, alternatives of soya milk, bottled water, and orange juice fortified with calcium. 

Deficiency symptoms and diseases
Deficiency may result in muscle spasms and cramps in the short term and osteoporosis. Brittle nails, cramps, delusions, depression, insomnia, irritability, osteoporosis, palpitations, peridontal disease, rickets, tooth decay.

Normal values in blood
8.6 to 10.2 mg per dl in coneventional units or 2.15 to 2.55 mmol per liter

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