If you have ever heard a parent tell you to drink your milk or have told your own children the same, you likely realize that calcium is the most important mineral for bone health and strength. The National Institutes of Health reports that 99 percent of the calcium in your body is located in your bones and teeth. Understanding the importance of calcium and exactly how it helps your bones may encourage you to add a glass of milk to your next meal.
Importance of Calcium
Your bones rely on a constant replenishing of calcium from your diet. Bones are always regenerating themselves, and require calcium to complete this process properly. The process of building bone mass is critical during childhood and early adulthood so calcium is crucial during these years as well. As you age, you still need just as much, if not more, calcium to retain your bone mass, as well as encourage proper formation of new bone cells so they remain as strong and hard as possible.
How Much Calcium You Need
The amount of calcium you need on a daily basis depends on your age and gender. Children between the ages of one and three require 700mg of calcium per day and children between the ages of four and eight need 1,000mg on a daily basis. From the age of nine and until the age of 18, children need 1,300mg of calcium each day. After the age of 18, you need to consume 1,000mg of calcium per day. Adult males between the ages of 51 and 70 need 1,000mg of calcium on a daily basis and women of the same age require 1,200mg. After the age of 71, all adults need to get 1,200mg of calcium as part of a healthy diet.
Calcium Deficiency Effects on Bones
Short-term calcium deficiency may not have any symptoms or health ramifications, but chronic lack of this essential mineral can lead to several consequences. Osteopenia is the first effect of not getting enough calcium in the diet, and is defined as softness of the bones. This places you at a greater risk for bone fractures or breaks. Over time, osteopenia can turn into osteoporosis, which is a more serious form of brittle bones and is particularly dangerous for elderly individuals. The National Institutes of Health note that other symptoms of inadequate calcium include numbness and tingling in the fingers, muscle cramps, lethargy and abnormal heart beat, and can eventually lead to death.
How to Get More Calcium
Your doctor may prescribe a calcium supplement if you are seriously deficient in this mineral. Eating foods rich in calcium is another method for increasing your intake. Dairy foods are among the most common sources of calcium, and milk, cheese and yogurt are all healthy ways to add this mineral to your diet. Other nutritious sources of calcium include fortified orange juice, canned salmon, spinach, kale and broccoli.
