Calcium is a mineral that many healthy women don't get enough of. The National Institute of Health recommends that an adult female consume 1000-1200 mg of calcium daily in their diet. This number is further increased to 1200-1500 mg of Calcium for peri-menopausal and menopausal women. Numerous women know they need calcium but are either not sure about the amount they should take, or they think they are getting enough but are not.

What Are The Functions Of Calcium?

Calcium has always been a mineral of importance to the human body's growth and function.

One of the main functions of calcium in the body is its role in the formation of healthy bones and teeth. Over 90% of the calcium in the body, is stored in the bones. If the body's calcium levels become too low, this calcium is taken from the bone and released into the bloodstream.

Another important function of calcium is the role it plays in blood clotting. It is an important mineral that is needed to stop continuous bleeding after minor cuts and injuries.

Calcium also plays a role in blood pressure. Some studies have shown that adequate calcium levels can help women lower or maintain their blood pressure.

Another reason why we need calcium is due to its role in maintaining a healthy heart. Calcium is necessary for the proper contraction of the heart. So for the heart to contract and beat properly, it must have enough calcium.

Calcium also plays a part in blood cholesterol. Previous studies have pointed to the importance of calcium lowering ?LDL? cholesterol and increasing ?HDL? cholesterol, which is better for the body.

Lastly, calcium seems to have a role to play in easing the symptoms of premenstrual syndrome (PMS) in some women.. Previous studies have shown that women taking the recommended daily allowance of calcium had fewer symptoms of PMS than women who were not getting enough calcium.

What Happens When We Lack Calcium?

The lack of enough calcium in the body can have severe results. Hypocalcemia is the medical condition for low blood calcium. The symptoms of Hypocalcemia involves spasms of the hands and feet, and a tingling feeling in the tongue, face, hands and feet. There are also muscle aches and pains as well.

The other consequences of taking inadequate calcium in the diet involves problems with the bones and teeth. As the blood levels of calcium drops, the bones release their stored calcium. If the stored loads are not replaced, eventually softening of the bones, bone loss, and tooth decay will result. This condition is known as rickets in children, or osteoporosis in adults.

Another think that might result with a lack of enough calcium in the diet, is a decrease in blood clotting. With these reduced levels, the body's clotting system is not able to function effectively. This will result in women bleeding more than usual, for example, after a minor injury.

Because of calcium's role in the function of the heart, blood pressure, and cholesterol, decreased calcium levels could cause the body to have reduce heart contraction, a higher blood pressure, and a higher cholesterol level. Thus the body's cardiovascular system is not able to function properly.

As stated properly, calcium is quite useful in decreasing premenstrual syndrome. Such a decrease in the level of blood calcium might cause an increase in the headaches, bloating, and cramps that is associated with a menstrual period.

What Are The Various Sources of Calcium?

To protect yourself from these problems, it is necessary to eat or take enough calcium in the diet. Some women prefer to take a supplement. However, there are many natural and healthy foods available which are excellent sources of calcium. Dairy products provide calcium in the form of yogurt, milk, and cheese. A number of these products are also fortified with Vitamin D as well. Other sources of calcium include leafy green vegetables such as broccoli, kale, and bok choy. Calcium can also be found in almonds, beans, and certain seafood.

Therefore, it can be seen that getting enough calcium in the diet is highly recommended because of the many different functions and harmful effects of not getting enough of this mineral.