Whenever we hear about calcium deficiency, most of us get a flashback of backpains or the frailness of our limbs. It’s a common health issue all over the world, even in developed nations. Before moving further, let us know what calcium does in our bodies. Calcium is essential for many biological processes, including the provision of structural support for bones and teeth, nerve function, muscle contraction, enzyme regulation, and blood clotting. Dietary calcium is recommended for infants and children to support growth, while for the elderly population, especially for women after their menopause, it is needed to prevent rickets, osteomalacia, and osteoporosis. For pregnant and lactating women, this important nutrient is needed to meet their increased physiologic requirements and prevent hypertensive disorders of pregnancy, intrauterine growth restriction, preterm birth, maternal and child morbidity, and mortality.
Low calcium intake is one of the most common reason behind the joint pain or bone decay. Calcium is mostly stored in our bones. When our body does not take enough calcium, this stored calcium is used up for performing various body functions which affect the density of the bone by making it less dense. This condition is called osteopenia. When it continues for a long time, bones get more porous and brittle. It is known as osteoporosis, which is common in middle age and older people.
A research conducted on 74 countries of the world by International Osteoporosis Foundation (IOF) has illustrated that most Asians take around 400 to 500 miligram of calcium, which is, at best, only half of their regular requirement. It is even lower in the lower-income group of the population. According to the Bangladesh Bureau of Statistics household survey in 2012, Bangladeshi people’s calcium consumption is around 449 miligram per day with a standard deviation value of 273 miligram per day, which means that the calcium consumtion ranges from 722 miligram to only 176 miligram per day.
An average adult usually needs 1000 miligram of calcium every day. Dietary calcium recommendations varies widely around the world according to WHO (World Health Organization) and FAO (Food and Agriculture Organization). The following shows a recommendation range of calcium intake for the Bangladeshi people based on the age and gender:
| Age Group (Years) | Recommended Intake for Male (Miligram) | Recommended Intake for Female (Miligram) |
| < 1 | 300 to 400 | 300 to 400 |
| 1 to 3 | 500 | 500 |
| 4 to 6 | 600 | 600 |
| 7 to 9 | 700 | 700 |
| 10 to 18 | 1300 | 1300 |
| 19 to 50 | 1000 | 1000 |
| 51+ | 1000 | 1300 |
| Pregnancy | – | 1200 |
| Lactation (0 to 6 months) | – | 1000 |
| Lactation (7 to 12 months) | – | 1000 |
Fish, milk, egg, vegetables, and rice are the most important calcium sources in Bangladesh. 240 mililitre of milk (1 glass) provides about 30 percent of our daily calcium requirement. The edible bones of the fishes, especially the small fishes, are also a good source of calcium. In addition, we can take beans, nuts, seeds, and lentils from plant sources to meet our calcium needs.
When we look at these food sources, we often find that calcium-rich foods are expensive too. Hence it’s important to identify low-cost food sources considering the socio-economic condition of Bangladeshi people. We can meet our daily calcium needs with affordable foods like green leafy vegetables and grain legumes. The following shows a list of calcium-rich low-cost and affordable foods:
| Food Name | Calcium Content (Miligram) per 100 gram Serving |
| Chicpea (Chola) | 150 |
| Kidney Bean (Rajma) | 136 |
| Soya Bean | 239 |
| Black Gram (Mashkalai) | 86 |
| Field Bean (Shim er Bichi) | 77 |
| Pigeon Pea (Orohor Daal) | 71 |
| Peas (Matar) | 75 |
| Green Amaranth (Data Shak) | 330 |
| Red Amaranth (Data Shak) | 245 |
| Betel Leaf (Paan) | 207 |
| Drumstick Leaf (Sajina Pata) | 314 |
| Fenugreek leaf (Methi Shak) | 274 |
| Mustard Leaf (Sorisha Shak) | 191 |
| Pumpkin leaf (Kumra Shak) | 271 |
| Radish Leaf (Mula Shak) | 234 |
| Colocasia Leaf (Kochu Shak) | 216 |
| Spinach (Palong Shak) | 82 |
| Basella Leaf (Pui Shak) | 94 |
| Ladies Finger (Dheros) | 86 |
| Coriander Leaf (Dhone Pata) | 146 |
| Dry Date (Khurma) | 71 |
| Curry Leaf | 659 |
| Mint Leaf (Pudina) | 205 |
| Cow Milk | 118 |
| Farm Chicken Egg | 53 |
| Duck Egg | 71 |
| Silver Carp Fish | 85 |
| Tilapia Fish | 99 |
| Bombay Duck Fish (Loitta) | 159 |
Vitamin D is needed to be taken with calcium to improve its absorption, which is again another neglected issue in Bangladesh with half of its population are at risk of vitamin D deficiency. In spite of having the favorable condition for vitamin D synthesis with abundant sunshine throughout the year, it’s really surprising to experience such scenario. 15 minutes of sunshine 4 to 5 days a week is enough to get the sufficient vitamin D for free of cost. However, this sunshine shall be taken during noon, preferably from 10:00 AM to 02:00 PM.
Most researchers encourage people to take calcium from food sources instead of supplements. If foods cannot fulfill the need, then supplement can be taken according to the prescribed amount. Whenever it is taken, iron supplement should not be taken simultaneously. Iron restricts the absorption of calcium. Calcium shall be taken in sufficient amount only. If there is too much calcium in our diet, hypercalcemia occurs. If the amount exceeds more than 2500 gram it can lead to fatal health issues.
Tamanna Taslim Salma is a nutritionist and researcher
