Calcium is an essential mineral that plays a vital role in building and maintaining strong bones. Our bones are constantly being remodeled, with old bone being broken down and new bone being formed. Adequate calcium intake is necessary to ensure that the body has enough calcium to support this process.
Calcium is stored in the bones and teeth, and when the body doesn’t get enough calcium from the diet, it takes calcium from the bones, which can lead to weaker bones. When the body has enough calcium, it can deposit calcium in the bones and teeth, strengthening them.
Calcium also helps with other body functions such as muscle contractions, nerve transmissions, and blood clotting. Calcium deficiency can lead to osteoporosis, a condition characterized by weak and brittle bones that are more likely to fracture. It’s important for adults to get enough calcium throughout their lives to build and maintain strong bones.
Calcium can be found in many foods, including dairy products such as milk, cheese, and yogurt, as well as leafy green vegetables, fish, and fortified foods. Calcium supplements can also be taken if a person is not getting enough calcium from their diet. However, it’s important to talk to a healthcare professional before taking any supplements.
Best Source of Calcium?
Dairy products such as milk, cheese, and yogurt are some of the best sources of calcium. They are high in calcium and also contain other important nutrients such as vitamin D, protein, and phosphorus which are important for bone health.
Other good sources of calcium include:
- Leafy green vegetables: broccoli, kale, spinach, and collard greens are all excellent sources of calcium.
- Fish: canned salmon and sardines, with bones, are rich in calcium.
- fortified foods: Some non-dairy milk, orange juice, and breakfast cereal are fortified with calcium.
- Nuts and seeds: almonds, sesame seeds, and chia seeds are also good sources of calcium.
- Legumes: Some types of beans and peas such as soybeans, white beans, and navy beans are good sources of calcium
It’s important to note that our body can only absorb around 500mg-600mg of calcium at a time, so it’s better to get your daily calcium intake from a variety of sources throughout the day, rather than consuming a large amount at once.
It’s also worth mentioning that vitamin D is important for calcium absorption, so it’s essential to make sure you’re getting enough vitamin D in your diet as well, the best source is from sunlight exposure.