Calcium is one of the most important minerals needed to ensure proper growth, reproduction, and maintenance of the body.
Calcium helps form and maintain healthy bones and teeth, and getting enough calcium in your diet can prevent osteoporosis.
Calcium also helps with muscle contraction, nerve transmission, blood clotting, and hormone and enzyme secretion. Hormones like androgens stimulate hair growth, and enzymes like biotin promote cell growth, promoting healthy hair.
Rapid hair loss is a symptom of malnutrition, which you can prevent by having a balanced diet full of nutrients including calcium.
Dairy products are good sources of calcium, with 200 ml of skim milk containing 240 mg of calcium, 150 grams of low-fat yogurt containing 210 mg of calcium and 40 grams of cheese containing 296 mg of calcium.
Vegetables also contain a lot of calcium, 85 grams of broccoli contains 34 mg of calcium, 12 grams of sesame seeds contain 80 mg of calcium. Some types of fish such as 100 grams of salmon contain 91 mg of calcium, 100 grams of sardines contain 500 mg of calcium...
Adults need 1,000 mg per day, and adults over 50 need 1,200 mg of calcium per day. Adults 50 and older need more calcium to prevent osteoporosis and other age-related conditions such as hair loss.
