As the most abundant mineral in the body, calcium is an essential nutrient, especially for women, who are at greater risk for developing brittle bones than men. You're probably already aware that calcium is in dairy products, but without a diverse diet, a daily glass of milk may not be enough to provide your body with the calcium it needs.
Calcium Requirements
While everyone needs calcium, getting plenty of this mineral is especially important for women, who typically make less bone and lose bone faster than men, reports Columbia University. In addition, the body draws on its calcium stores during pregnancy and lactation to support the growing fetus and produce breast milk. Women between the ages of 19 and 50 need 1,000 mg of calcium daily; this number increases to 1,200 mg for women 51 and older.
The Role of Calcium
Calcium has many jobs in the body, but 99 percent of the body's calcium is stored in the bones and teeth. Bones are constantly being broken down and then rebuilt, which is why a steady supply of calcium is needed throughout life. When bone is broken down faster than it can be formed, the long-term result may be osteoporosis, a condition characterized by weak, brittle bones that are at greater risk of fracture.
Calcium Sources
Dairy products are among the traditional sources of calcium in the American diet; these include milk, cheese, yogurt, ice cream and cottage cheese. But many plant-based foods are also rich in calcium, so eating a varied diet with foods from every group is a smart strategy for ensuring you meet your daily calcium requirement. Foods with calcium include beans, tofu, kale, spinach, fortified cereal, fortified orange juice, spinach, turnip greens, Chinese cabbage, rhubarb, canned sardines with bones and canned salmon with bones.
Supplements
Calcium supplements can help women meet their mineral requirement when diet doesn't provide enough. You should always aim to get most of your calcium from foods, because calcium-rich foods also tend to contain other nutrients that increase the body's absorption of calcium. However, if you and your doctor decide calcium supplements may be beneficial to you, carefully follow directions when taking them. Calcium citrate may be better absorbed and doesn't need to be taken with meals, unlike other forms such as calcium lactate and calcium carbonate. Finally, take no more than 500 mg of calcium at one time to maximize the absorption of the mineral.
Member Comments