Calcium

 Calcium corner

Introduction

          At birth, body contains 26-30g of Ca. This amount rises quickly after birth and reaches 
  • 1200g in women
  • 1400g in men

Requirement

  •  19-15 yr  - 1g of Calcium / day
  •  ♀️>50yr - 1.2 g of Calcium / day
  •  ♂️>70 yr- 1.2g of Calcium /day

Absorption

    Body absorbs calcium effectively only when accompanied with vitamin-D. 
    In Calcium absorption process, the duodenum has been the major focus of research due to its highly active transport sysytem. 
    Taking too much amount of Calcium at one time, particularly from a supplement can actually lower the absorption of mineral. 
     It is best to take no more than 500mg at one time. 

Storage

          99% of Calcium stored in bones
          1% of Calcium stored in blood

Source

Animal source

  1. Milk - 250 ml (300 g of Ca, approx.)
  2. Yogurt-200g  (200mg of Ca,approx.)
  3. Tofu - 125g ( 300 mg of Ca, approx.)

Plant source

  1. Chia seeds - 2 tablespoon (150mg of Ca) 
  2. Almonds - 30g ( 80 mg of Ca, approx.) 
Vegetables 
  1. Okra -82 mg Ca/ /100 g
  2. Broccoli - 47 mg Ca /100g
Fruits

    Fruits generally have less Calcium when compared to vegetables. 
  1. Dried figs - 162mg /100 g (approx. 2-3) 
  2. 🍊Oranges - 40mg approx. 
  3. 🥝 kiwi -34mg approx.

For Vitamin -D

  1. 15 min sunlight
  2. Egg yolks 
  3. Fatty fish

Contraindications

        Avoid coffee and very salty foods which can cause Calcium flush out through urine. 


Ayurvedic formulations

      Some Calcium rich formulations are available in ayurveda, And it comes under sudha varga and Ratnoparatna as Pravala,(CaCO³) also called Vidruma(Coral). It can be used only under the prescription of Doctors are listed below👇
  • Pravala bhasma
  • Mukthapanchamrutha Ras
  • Pravalapanchamruta ras
  • Kasturibhairava ras
  • Ratnagarbha pottali
  • Sarvànga sundara ras
  • Apùrvamãlinivasanta ras
  • Putapakwavisamajwarantaka ras
  • Kukkutandatwak bhasma
  • Kurmaprustasthi bhasma
  • Ajàsthi bhasma
  • Swetanjana bhasma

Have a healthy diet, 

Dr. Rakhi. R Bams, D. Y. Sc. 

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