You've heard a lot about the importance of calcium in your diet, especially in connection with preventing osteoporosis. According to the Linus Pauling Institute, most Americans fall far short of consuming the recommended daily amount of calcium, which is 1,000 mg for adults between the ages of 19 and 50. Females over the age of 50 should consume 1,200 mg of calcium per day.
Bones
About 99 percent of the calcium in your body is found in your bones and teeth. In addition to providing support to skeletal and dental structures, calcium assists in cardiovascular function, nerve transmission and muscle contraction. About 1 percent of the calcium in your body is used for those purposes, and when calcium in your blood falls too low, your body will take calcium from your bones to stabilize it.
Cardiovascular Function
Calcium is required for vasoconstriction and vasodilation, the narrowing and widening of your blood vessels. It also helps regulate your heartbeat. The Linus Pauling Institute states that consuming between 1,000 mg and 1,200 mg of calcium per day may help prevent and treat moderate hypertension.
Nervous System
Your nervous system exchanges messages between your brain and the various parts of your body. According to the Linus Pauling Institute, nerve cells contain special channels made specifically to regulate the flow of calcium ions into and out of the cell. This process aids in sending and receiving nerve signals.
Muscle Contraction
Muscle cells also contain calcium channels. The influx of calcium ions through these channels into the cell initiates the release of even more calcium ions from storage organs inside the cell. These calcium ions bind to a protein in muscle cells that causes the muscle to contract. Calcium also assists in providing energy for muscle contractions by breaking down glycogen in the muscle.
Sources
Many foods provide calcium, but some forms are easier for your body to absorb and utilize than others. Dairy products provide the richest and most easily absorbed sources of calcium. Leafy green vegetables such as kale and mustard greens provide ample calcium but contain other substances that hinder calcium absorption.
Member Comments