“Fortified with vitamins and minerals”. This is a phrase we are used to hearing and reading on packages and we know they both are important for us. Two of the major minerals that are essential for life are calcium and magnesium. Both of these minerals pay very important roles in our bodies.
Calcium is that most plentiful mineral in the human body as it is a primary building block for our skeletons. It also plays a role in secreting hormones and enzymes that regulate our hormonal activity. Children ages 9 to 18 should have an intake of 1300mg of calcium per day. Adults ages 19 to 50 should have an intake of 1000mg of calcium per day. Adults ages 51-70 should intake 1200mg per day. 2500mg of calcium is the maximum any adult should have per day. The most calcium that can be absorbed at one time is 500mg and this may be less if other minerals are present and competing for absorption. Skim milk, canned salmon with bones, and tofu are all good sources of calcium.
Calcium deficiency is hard to detect as there are no symptoms until there is extensive bone loss. If one is eating a high protein or sodium diet, calcium can not be absorbed as well. We all think of osteoporosis with bone loss and calcium deficiency, but there are other medical conditions that do along wit calcium deficiencies as well. If you have a deficiency, you can be at risk for hypertension, and even colon cancer. When looking at calcium, you also need to look at Vitamin D because it helps calcium to be absorbed. Do not supplement in large quantities of calcium because excess calcium intake can lead to hypercalcemia.
Magnesium is another very important mineral and is fourth most abundant in the human body. Magnesium plays a role in bone mineralization, energy metabolism, muscle contraction, and nerve impulse transmission. Daily recommended intake of magnesium for children ages 9 to 13 is 240mg and ages 14 to 18, 410mg should be taken. Men ages 31 to 70 should have 420mg of magnesium and 320mg are needed for females ages 31 to 70. Anything that contains chlorophyll, tap water, almonds, unsweetened chocolate, cooked spinach, and whole grains are all good sources of magnesium.
There are symptoms present with magnesium deficiencies. Some individuals may be confused; hallucinate; act nervous; have muscular weakness, tremors or cramping; and have swallowing difficulties. Deficiencies can be caused by or be complicated by acidosis, alcohol abuse, diuretics, kidney or renal disease, and high or low protein intake. Because magnesium is filtered through the kidneys it is hard to overdose on magnesium unless you have renal disease, however symptoms of excess magnesium are nausea, vomiting, diarrhea, and low blood pressure.
The reason we talk about calcium and magnesium together is that calcium NEEDS magnesium to function. Minerals are very important to our bodies functioning properly, therefore, we need to make sure we are aware of what we are bringing into our bodies and what we might need to improve. Needless to say, both of these minerals are very important to our bodies and we should make sure we are getting enough of them.
Information taken from Nutrition Made Clear by Professor Roberta H Addin