Calcium is a mineral essential for strong bones and teeth. You body also uses calcium for basic nervous and cardiovascular system functions. Include dairy foods, seafood and leafy green vegetables in your diet, as these foods provide the calcium your body needs. In some cases, you may need to take a calcium supplement. Inform your physician before you begin calcium supplementation.
Calcium in the Body
Calcium is a macro-mineral and is the most abundant mineral in your body. Macro-minerals are needed in greater amounts, whereas trace minerals, like copper, have minimal requirements in your body. You need 1,000 mg of calcium each day for basic functions. Women over the age of 50 are at risk for bone loss and require up to 1,200 mg, reports the Office of Dietary Supplements. Your body needs vitamin D for proper calcium absorption. In addition to calcium, ensure you consume around 600 International Units, or IU, of vitamin D each day.
Functions
Most of the calcium in your body is stored in your bones and teeth. About 99 percent of the calcium you consume supports strong bones and teeth, and the remaining 1 percent supports other functions, reports the Office of Dietary Supplements. Your central nervous system uses calcium to help your nerves send messages to and from the brain. Muscles use calcium to contract and relax. In addition to this, calcium helps blood flow through blood vessels by relaxing the vessel walls.
Food Sources
You can get the calcium your body needs by eating certain foods. One packet of calcium-fortified oatmeal can have as much as 350 mg of calcium, reports the Osteoporosis and Related Bone Diseases National Resource Center. Sardines have tiny bones that are naturally high in calcium. A 3 oz. serving of sardines provides 324 mg. Skim milk contains around 300 mg per 8 oz. glass. Yogurt also has 300 mg per 1 cup serving. Fortified orange juice can have up to 260 mg per 6 oz. glass. You can also get your calcium intake from certain veggies. A 1/2 cup serving of cooked spinach provides 120 mg, 1 cup of steamed kale contains 94 mg, 1 cup of raw Chinese spinach has 74 mg and 1 cup of steamed broccoli provides 21 mg of calcium.
Effects of Calcium
Having a calcium deficiency can have adverse effects on your body. A deficiency can come from malabsorption or from inadequate intake. Following a balanced diet is the best way to ensure proper calcium absorption as well as adequate intake. Malabsorption can occur if you do not consume enough vitamin D. Consuming high amounts of protein or sodium can cause your body to excrete calcium through the kidneys, which can lead to kidney stones and low levels of calcium in your body. Having inadequate amounts of calcium in your diet can result in osteoporosis, a condition in which your bones become thin and brittle, and put you at risk for fractures.
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