Calcium in Your Diet

Calcium is a mineral that keeps your body alive and healthy. Only 1 percent of calcium works for your muscles and nerves, among other things, while 99 percent of the calcium in your body is contained in teeth and bones. People of all ages are in need of calcium, and the best way to get it is through your diet.

Function

Calcium plays major roles in keeping your body in tiptop shape, particularly your teeth and bones. This mineral builds bones and teeth and maintains their health throughout your life. Other jobs include playing messenger in your nervous system and keeping your heart rate regulated.

Calcium's Coworkers

Vitamins D and K, as well as magnesium, are also needed for calcium to work properly. Vitamin D aids in the absorption of calcium. Calcium and magnesium work alongside one another to maintain bone health and fight off health problems like osteoporosis. Vitamin K is needed to keep calcium regulated and to keep bones strong.

Sources

Dairy products are rich in calcium, including milk, cheese and yogurt. Dark leafy greens, salmon, oranges and beans also contain calcium. One particularly good source is one 200-ml glass of semiskimmed milk, which contains about 240 mg of calcium. A serving size of 12 whole almonds has 62 mg of calcium, and 4 raw apricots has approximately 117 mg. Don't forget calcium's coworkers -- cold water fish like salmon and cod contain vitamin D; vitamin K can be found in vegetables such as kale and spinach; artichokes and grains contain magnesium.

Calcium Deficiency

If you don't consume enough calcium through foods and vitamins in pill form, your body will begin to use the calcium from your teeth and bones. Diet is definitely a healthier way to get calcium. Health problems that can occur from lack of calcium include osteoporosis. Osteoporosis results in weak bones and can cause disability by impairing the way you walk. Suffering from a fall while having this disease can result in death, as people may find they cannot get up with such weak bones. Although anyone who lacks calcium is at risk for osteoporosis, the disease typically affects women 60 years or older, more so than men. A study by the University of Cambridge concluded in 2002 that women were 10 times more likely than men to have osteoporosis.

Recommendations

Make sure to include enough calcium in your diet, particularly if you're under 30 years of age when your bone mass is still growing. The U.S. Food and Drug Administration recommends that children age 4 and over and adults have a daily intake of 1,000 mg of calcium. This is based on a 2,000-calorie diet.