Getting enough calcium in your diet is essential at all ages for strong bones and teeth. Your body needs calcium for many other functions as well. When planning a diet to meet your daily calcium needs, know that certain foods such as chocolate may interfere with calcium absorption. If you are concerned about your calcium intake, speak with your physician who can help you plan out the right diet.
Daily Calcium Needs
Calcium does more then keep your bones and teeth strong. It must be present for the blood vessels to constrict and relax, for proper muscle function, in order for the nervous system to conduct signals properly and it plays a role in the secretion of some hormones. To prevent a deficiency, most adults need to get between 1,000 to 1,300 mg of calcium every day, according to the Office of Dietary Supplements. If your doctor diagnoses you with a deficiency, you may need higher amounts. Too much calcium can be dangerous so it is best to stay within the guidelines unless you are under medical supervision.
Calcium Absorption
Many factors can influence how much calcium your body absorbs from the foods you eat and the supplements you take. Since calcium can be found in so many foods it is best to meet your daily needs through diet over supplements. Make sure you are getting enough vitamin D, because it must be present for the bones to absorb the calcium. Avoid eating certain foods at the same time as calcium-rich foods, because they can interfere with your body's ability to absorb the calcium. This includes foods that are high in oxalates or oxalic acid, reports the International Osteoporosis Foundation. Oxalates bind to the calcium so the body can not utilize it, however oxalates only bind the calcium in the foods they are in; they do not interfere with calcium absorption from other foods or drinks.
Chocolate and Calcium Absorption
Chocolate contains oxalates, but consuming chocolate in moderation may not affect overall health as long as your diet is rich in calcium. Consuming one or more servings of chocolate a day may affect bone strength due to less calcium being absorbed and because chocolate contains sugar, and eating sugar can cause calcium to be excreted, according to MayoClinic.com. If you enjoy chocolate, the key is to eat it in moderation, make sure to consume plenty of calcium rich foods and get regular weight-bearing exercise to offset any possible adverse effects of the chocolate.
Considerations
Since chocolate does contain oxalates, you may not want to combine it with calcium-rich foods such as drinking chocolate milk or soy milk or consuming chocolate yogurt or soy yogurt. In addition, the only way to be sure you are getting enough calcium is to have your doctor perform a simple blood test to check your levels. When it comes to bone health, having a bone scan is the only sure way to know if your bones are losing strength. If you are concerned about your calcium intake and bone health, talk to your doctor about having these tests so that changes to your diet can be made if necessary, or to see if your current diet may be causing bone loss.
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