Benefits of calcium: all the properties and where to find it

Ninety-nine percent of the calcium in our bodies is stored in our bones and teeth, making it essential for the health of both.

But its importance is also linked to other aspects of our health, for which calcium should absolutely not be wasted: it is essential for the movement of all muscles, including skeletal muscles and the heart; it plays a crucial role in blood clotting, particularly in the process that stops hemorrhages; it helps maintain a healthy and regular heart rhythm; and it allows nerve impulses to pass between cells.

Football also has a great advantage: we find it easily in many natural foods.

Index of topics

Benefits of calcium

Among the various benefits of calcium, it is important to keep in mind that:

- Fights the tendency to caries;
- Contrast the descaling andOsteoporosis, the latter disease, characterised by reduced bone mass and deterioration of the micro-architecture of bone tissue, which manifests itself especially in women starting from menopause;
- It contributes to the correct muscle development;
- Prevents the cramps and contractures;
- Stimulates the cellular metabolism and energy production;
- Stabilizes the heart rate;
- Regulates the balance of the nervous system;
- Process theinsulin.

Football lowers the risk of fractures

A 2025 research, edited by the Department of Neuroscience of the University of Siena, and published in the journal Nutrients analyzed the effect of dietary calcium intake on an Italian population of adults and older adults. The study found that:

The Dietary calcium intake is associated with better bone mineral density, which is a key indicator of bone health.
Who had a low calcium intake had one higher prevalence of fractures compared to those who took adequate quantities.
Furthermore, calcium intake was positively correlated with increased lean mass and conversely with the fat mass, suggesting effects on body composition beyond skeletal health.

Where is football located?

There are several food sources that allow you to assimilate calciumThe main ones are milk and its derivatives, especially cheese, yogurt, and other fermented milks. However, calcium is also present in various vegetables. Among these are dark green leafy vegetables, such as broccoli, kale, and Chinese cabbage. The list of plant-based alternatives that contain calcium also includes: Sesame seeds, Chia seeds, The Quinoa, turnips, legumes, the chicory and broccoli. Even the oranges, known especially for their high vitamin C content, contain calcium. A glass of freshly squeezed juice from these tasty citrus fruits is estimated to contain approximately 70 milligrams. Calcium can also be absorbed through consuming plenty of fish and shellfish, such as sardines, mussels, and clams.

How much calcium should we consume every day?

The recommended daily calcium requirement is at least 700 mgHowever, the amount varies depending on the age group and, for women, increases during pregnancy and while breastfeeding.

Ai children between 1 and 3 years old the intake of is recommended 700 mg of calcium per day, while between 4 and 8 years of age the dose increases to 1.000 mg per day. For adolescents, the dose increases to 1.200-1.300 mg per day, while for adults and the elderly, the dose is always above 1.000-1.200 mg per day.

Why football is easily lost

The body does not produce calcium, so it must be obtained through the diet.
We continually lose it through:

sweat
urine
cells that renew themselves

What happens with calcium deficiency

If not treated properly, the calcium deficiencies can cause even serious consequences. Symptoms of a deficiency of this mineral include muscle cramps, numbness in the fingers, drowsiness and heartbeat abnormalitiesIn the long term, calcium deficiency can cause a reduction in bone mass which can later progress to Osteoporosis with the consequent growth of the risk of incurring fractures.

What happens with too much calcium?

Excess calcium can also cause problems for our body. Excessive calcium consumption is called hypercalcemia, which can result in calcium deposits in the kidneys, heart, and blood vessels. Symptoms of this disorder include nausea, vomiting, anorexia, muscle weakness, dehydration.

Why our body needs calcium