In most cases, calcium deficiency (hypocalcemia) is discovered by chance during routine tests. In order to detect the level of calcium in the blood, there is also the option of determining this mineral from the venous blood sample (serum calcium).
Normal calcium levels are considered to be between 8.6 and 10 mg / dL in adults. In children under 2 years of age, normal calcium levels are between 9 and 11 mg / dL.
When you are deficient in calcium, the most common symptoms may be neuromuscular, neurological or dermatological manifestations, detailed below.
What are the symptoms of calcium deficiency?
When we talk about a mild calcium deficiency, the symptoms are very vague or even non-existent. However, when calcium deficiency is more severe, manifestations such as:
– muscle cramps (especially in the back and legs);
– muscle weakness;
– difficulty swallowing;
– tooth decay;
– gingivitis (inflammation of the gums);
– delay in tooth formation (in infants);
– bone pain;
– deformities of the spine, due to osteoporosis;
– frequent bone fractures (due to thinning of the bones);
– menstrual cramps;
– tingling and numbness (especially around the mouth and toes);
– nervousness;
– depression;
– personality changes;
– fatigue;
– drowsiness during the day;
– insomnia;
– fainting;
– difficulty concentrating;
– memory disorders;
– uncontrolled body movements;
– dry, rough hair;
– fragile, crumbly, brittle nails that break easily;
– dry skin;
– itching and eczema on the body;
– excessive hair loss.
In extremely severe cases of hypocalcemia, arrhythmias, treatment-resistant hypotension or even cardiovascular shock are possible.
What are the causes of calcium deficiency
In addition to insufficient intake of foods containing this mineral, there are other causes that can lead to calcium deficiency.
For example, specific vitamin D deficiency in the winter months may come “packaged” with calcium deficiency. Kidney disease can also cause severe hypocalcemia due to abnormal kidney calcium loss and decreased production of the active metabolites of vitamin D.
Hypoparathyroidism (caused by thyroid or parathyroid surgery) or pseudohypoparathyroidism may be another cause of a lack of calcium in the blood.
Pseudohypoparathyroidism is caused by a group of complex genetically transmitted diseases that cause resistance to parathyroid hormone (PTH) and is associated with dysmorphic changes (low height, obesity, round face, short neck, short fingers).
Another cause of calcium deficiency may be a decrease in serum albumin levels, usually in diseases such as cirrhosis of the liver, nephrotic syndrome, malnutrition, and chronic intestinal diseases.
Alcoholics also have an increased risk of calcium deficiency due to magnesium deficiency, chronic pancreatitis or malabsorption.
Other causes of calcium deficiency may be bone metastases (most common in patients with prostate or breast cancer), sepsis or severe burns, acute pancreatitis, or certain medications (cytostatics, bisphosphonates, calcium chelators).
What to eat if you lack calcium
Calcium-enriched foods and beverages
Yogurt, cheese, cereals, orange juice, soy or almond milk and certain calcium-fortified breads can significantly help keep this mineral in balance.
For example, a glass of natural orange juice enriched with calcium covers 50% of the daily requirement. But beware of other ingredients in such foods and beverages, as many may contain sugars that may contribute to fattening.
Most varieties of cheese are excellent sources of calcium. But Parmesan has the supremacy, with 330 milligrams per serving of 30 grams.
Fresh fruits
Raw figs are the most suitable fruits with a high calcium content. They can be eaten with oatmeal, in yogurt or in a delicious salad quinoa with mint.
Other sources worth mentioning in this category are oranges, blackcurrants, raspberries and blackberries. In addition to calcium, these fruits are also rich in fiber, vitamin C and many other beneficial minerals.
Cruciferous vegetables and greens
Slightly bitter-tasting plants such as spinach, bok choi, kale and turnip greens, and cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts are excellent sources of calcium, but also contain oxalates, substances that can prevent the absorption of this mineral. .
An effective way to get rid of these oxalates in a proportion of up to 90% is to boil the vegetables or steam them.
Oily fruits
All oleaginous fruits are rich in calcium, but almonds stand out from all of them, as they provide about 10% of the recommended daily dose of calcium at a portion of only 35 grams. Almonds also contain fiber and vitamin E, nutrients that can help you lose weight and have a healthy intestinal transit.
Other calcium-rich oleaginous fruits are Brazil nuts, pistachios, walnuts, hazelnuts and macadamia nuts.
These foods contain a lot of fiber, healthy fats, proteins, as well as antioxidants, B vitamins and minerals such as magnesium, copper, potassium and selenium. All of these nutrients help regulate blood pressure and help maintain satiety, which is especially important if you want to lose weight.
Beans, peas, lentils, chickpeas
In addition to being rich in protein and fiber, such foods are also excellent sources of calcium.
They are also rich in iron, zinc, potassium, magnesium and folic acid, nutrients with a beneficial role in maintaining health. Moreover, they can reduce the level of “bad” cholesterol in the blood, thus preventing diseases such as type 2 diabetes or cardiovascular disease.
One serving of boiled chickpeas contains 315 milligrams of calcium, many proteins and fiber. It can be eaten in salads or in the form of hummus.
Whole grains
Certain varieties of whole grains, such as amaranth and millet, are high in calcium and are also indicated for people with celiac disease because they are gluten-free.
A serving of 250 grams of such cereals brings to the body almost 15% of the daily requirement of calcium, plus many fibers necessary for the proper functioning of the intestinal transit.
Oats contain 200 milligrams of calcium per serving. If you want to double the dose of calcium, cook the oatmeal in almond milk.
Soy products
Tofu cheese, tempeh, soy milk and cubes or soybeans contain a lot of calcium, about 18% of the recommended daily dose of 175 grams. They are also excellent sources of fiber, protein, essential amino acids, vitamins and minerals.
Soy tofu can also be eaten by people with lactose intolerance.
Seeds
Tahini paste made from sesame seeds is an excellent source of calcium. In just 30 milliliters of tahini paste, there is almost a quarter of the recommended daily dose of calcium.
Chia and flax seeds are also rich in calcium, but also in other nutrients that have an anti-inflammatory effect and can regulate blood sugar levels.
A portion of 100 grams of chia seeds contains no less than 620 milligrams of calcium. They can be eaten in salads or puddings.
Sardines alge marine
Consumption of seaweed, especially raw wakame, provides the body with 12% of the daily requirement of calcium, in a portion of only 80 grams. Another variety of seaweed, kelp, is also an excellent source of calcium.
However, these algae should be consumed with caution by people with thyroid problems, as they also contain a lot of iodine.
A serving of 100 grams of sardines brings you no less than 370 milligrams of calcium, as well as vitamin D and Omega 3 essential fatty acids.
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