Calcium is an essential mineral the body needs for proper growth and to maintain strong bones. When there is a lack of calcium from the diet, the body will pull calcium from the bones to meet its requirements. Therefore, insufficient dietary calcium may lead to osteoporosis and other calcium-related deficiencies. A high-calcium diet is recommended to help build and maintain healthy bones.
Calcium
Calcium is required for healthy bones and teeth; proper heart and muscle function; transmission of nerve impulses; and secretion of important hormones. The body cannot produce calcium and so it must come from food. In general, men and women between 19 and 50 need 1,000mg of calcium per day and after the age of 51 require 1,200mg daily. More recent recommendations state calcium needs are closer to 1,500mg per day, especially after menopause.
Osteoporosis
A calcium deficiency can manifest in a variety of ways. The most common is osteoporosis, or the progressive loss of bone density. Up To Date states that as you age, bones become thin, weakened and easily fractured. The resulting condition is a porous bone. Osteoporosis is responsible for approximately 1.3 million fractures annually in the United States. While osteoporosis can affect anyone, risk factors are: being female, Caucasian, post menopausal, having a small body frame, physical inactivity and a low-calcium diet. The primary treatment for osteoporosis is a diet high in calcium.
Role of Vitamin D
The NIH Osteoporosis and Related Bone Diseases, National Resource Center explains that dietary calcium is more readily absorbed than calcium from supplements. In addition, calcium from food is accompanied by other beneficial nutrients. One factor which affects calcium absorption is vitamin D. Vitamin D is necessary for the conversion of dietary calcium into a form of calcium the body can easily use. Vitamin D is naturally formed by the body after exposure to sunlight or from the diet. Dairy products are often recommended because they are high in both calcium and vitamin D; therefore the calcium is more readily absorbed. Dairy products include milk, yogurt, eggs and cheese.
High-Calcium Foods
The focus of a high-calcium diet is on the consumption of a variety of different foods, not just calcium-rich sources. Vegetables, especially kale, romaine, celery, broccoli, fennel, cabbage and squash, are rich sources of calcium. Black, pinto, kidney, white, black-eyed and baked beans are high in calcium. Many herbs and spices have a high calcium content and are easily added to food for flavor. These include garlic, parsley, oregano, cinnamon, thyme, basil and garlic. Calcium is also prevalent in tofu, oranges, sesame seeds, salmon, molasses and fortified cereals and fortified orange juice.
Increasing Calcium Intake
Consuming foods from each of the food groups offers the body a variety of important nutrients, including calcium. To increase daily calcium intake, incorporate calcium-rich foods at multiple meals and snacks. When cooking, calcium can be enhanced by adding extra greens, herbs and spices. Eating dark green leafy salads with plenty of vegetables, using beans and legumes as side dishes or snacking on seeds and nuts can increase total calcium. A high calcium diet does not necessarily mean eating a lot of dairy products, but rather emphasizes a variety of healthy food choices.
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