Calcium rich diet can prevent bone disorders

N.S.M Mazzammel Huq: During childhood and adolescences, human body requires calcium in building strong bones. It is a process which ends within ten years. Bone calcium begins to decrease in young adulthood and with the progress of age, loss of bone occurs. Calcium plays an important role in doing muscle contraction, transmitting messages through the nerves, and releasing hormones. If blood calcium levels are low due to poor calcium intake, calcium is taken from bone, to ensure normal cell function. When children get enough calcium and physical activity during childhood and teen years, they can start out their adult lives with the strongest bones possible. When kids grow up the recommended amount of calcium is as follows: 1 to 3 years _ 500 ml grams daily 4 to 8 years _ 800 ml grams daily 9 to 18 years _ 1300 ml grams daily All children from babies to children should get vitamin D daily along with calcium. Milk and calcium rich foods have always been a must in children’s diet. Calcium is a key building block for strong, healthy bones. But it is found that more than 85% of females and 60% of males aging 9 to 18 years fail to get the recommended 1300 milligrams of calcium per day. But throughout the age of infancy to adolescence, calcium is one nutrient that children simply can not afford to skip. Calcium is the main mineral that strengthens bones. Getting enough calcium is important for everyone, particularly for children and teens. During teen age bones grow up fast and calcium gats stored in the bone to make them strong. Most of the accumulated calcium for bone strength is laid down by the age 17. Children taking enough calcium rich foods decreases their risk for weak bones later in life. Calcium plays a role in strengthening bones and teeth, regulating muscle functioning contraction and relaxation, regulating heart functioning, blood clotting, and enzyme function and transmission of nervous system messages. If body does not get enough calcium to circulate in the blood, hormones will redesign their amount which will be put out by the kidneys throught urine. If not enough calcium is absorbed through gastrointestinal tract, calcium will be taken from the bones. If dietary intake of calcium is constantly low, human body will eventually remove such calcium from the skeleton resulting weakening bones. Good dietary sources of calcium are milk and milk products like yoghurts, cheese and buttermilk. One cup of milk, a 200 gram tub of yoghurt or 200 ml of calcium rich soymilk provides around 300mg calcium. Calcium fortified milk can provide larger amounts of calcium in a smaller volume of milk. Leafy green vegetables like broccoli, Chinese’s cabbage, spinach, fish, nuts and seeds and calcium fortified foods (Inica, soy-drinks, and cereal) could be good sources of calcium. But it should be kept in mind that one should not take more than the amount of recommended calcium. Too much calcium may cause gastrointestinal upsets, such as bloating and constipation. That’s why it is much better to get calcium from foods (Which provides other nutrients) than calcium supplements. So everyone should choose food products that are high in calcium to get children calcium they need. If a child does not have enough calcium rich diet it may be at increased risk of developing osteoporosis. By eating and drinking calcium rich foods and beverages, children can build their bone as banks to store calcium which help would to keep bones strong for years to come. PID-UNICEF Feature.New Nation