Calcium is a mineral needed for many bodily functions. It is vital in keeping bones and teeth strong, and it is important for muscle, nerve and metabolic functions. Consuming adequate amounts of calcium is crucial in maintaining health. Fortunately, there are many different foods that contain high amounts of calcium.
Calcium Functions
While calcium performs many functions in the body, its main role is in maintaining the strength of bones and teeth. Calcium, along with other nutrients, forms the structure of the bones and teeth of your body. Adequate calcium intake is vital to building strong bones.
Calcium is involved in other bodily functions. These roles include muscle and nerve function, blood clotting and hormonal and metabolic activities. These processes are so dependent on calcium that if adequate amounts are not consumed in the diet, your body will take calcium from the bones.
Vitamin D
Vitamin D is equally important to the maintenance of bone health, as is calcium. Vitamin D promotes the absorption of calcium from food, thus increasing the amount of calcium in the bloodstream. Without it, calcium would not be absorbed into the body, and would not be available for the bones.
Inadequate Calcium
Failure to consume the proper amount of calcium can cause serious health conditions and can lead to osteoporosis. It is important to get enough calcium, especially when young, in order to ward of this disease. Osteoporosis is a disease characterized by decreased bone mass that can lead to bone fractures.
Recommended Intake
Consumption recommendations for calcium vary with age. Because most of our growth occurs when we are young, teenagers are recommended to have the highest intake of calcium. Those between the age of 14 and 18 should consume 1,300 mg a day. A healthy adult aged 19 to 50 needs 1,000 mg a day, and those older than 50 should take in at least 1,200 mg.
Food Sources
The body cannot produce calcium, so we must get it entirely through our diet. Dairy foods are the best source of calcium. One cup of milk or yogurt contains at least 300 mg. However, some people cannot digest dairy, do not like it, or choose to avoid the extra fat that is found in dairy products. Fortunately, there are many other food options containing adequate amounts of calcium. Some foods, like orange juice, are fortified with calcium, meaning calcium is added to the product. Green, leafy vegetables including kale, broccoli and collards are also good sources of the nutrient.
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