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Nutrition Spotlight: The Essential Role of Calcium

Nutrition Spotlight: The Essential Role of Calcium

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Calcium is one of the most important minerals in our body, playing a vital role in numerous physiological processes. From building strong bones to supporting muscle function and nerve transmission, calcium is essential for maintaining overall health. Keep on reading to learn all about the role of calcium within the body, your recommended daily intake, and calcium-rich foods.

Why Is Calcium Important?

  1. Bone Health: Approximately 99% of the calcium in our bodies is stored in our bones and teeth, where it provides structure and strength. Adequate calcium intake is crucial during childhood and adolescence, as well as in older adults, to prevent bone loss and health conditions like osteoporosis.
  2. Muscle Function: Calcium is essential for muscle contraction. When a nerve stimulates a muscle, calcium is released, allowing the muscle fibers to interact and contract. Without sufficient calcium, muscle function can be impaired, leading to cramps and weakness.
  3. Nerve Transmission: Calcium plays a key role in transmitting signals between nerve cells. It helps release neurotransmitters, which are chemicals that send messages throughout the nervous system.

Recommended Calcium Intake

The recommended dietary allowance (RDA) for calcium varies by age and gender:

  • Children (1-3 years): 700 mg/day
  • Children (4-8 years): 1,000 mg/day
  • Adolescents (9-18 years): 1,300 mg/day
  • Adults (19-50 years): 1,000 mg/day
  • Women (51+ years): 1,200 mg/day
  • Men (71+ years): 1,200 mg/day

Dietary Sources of Calcium

Getting enough calcium through your diet is crucial for maintaining healthy levels. Here are some excellent sources:

  1. Dairy Products: Milk, yogurt, and cheese are some of the best sources of calcium. They are also rich in protein and other essential nutrients.
  2. Leafy Greens: Vegetables like kale, collard greens, and bok choy are great plant-based sources of calcium. While they may not provide as much calcium per serving as dairy, they are a nutritious option for vegans and those who are lactose intolerant.
  3. Fortified Foods: Many foods, including some cereals and plant-based milk (ex. almond or soy milk) are fortified with calcium. Always check the labels to see how much calcium is added.
  4. Fish with Bones: Canned fish like salmon and sardines, which are eaten with their bones, are excellent sources of calcium.
  5. Legumes: Beans, lentils, and chickpeas provide not only protein and fiber but also a modest amount of calcium.
  6. Nuts and Seeds: Almonds and sesame seeds (including tahini) are good sources of calcium. They also offer healthy fats and other nutrients.

Tips for Better Calcium Absorption

  • Pair with Vitamin D: Vitamin D enhances calcium absorption, so ensure you’re getting enough vitamin D through sunlight, diet, or supplements.
  • Avoid Excessive Sodium: High sodium intake can lead to calcium loss through urine. Moderating your salt intake can help preserve your calcium levels.
  • Limit Caffeine and Alcohol: Excessive consumption of caffeine and alcohol may interfere with calcium absorption and increase calcium loss.

Visit Osteoporosis Canada to calculate your approximate daily calcium intake!

Conclusion

Calcium is an important nutrient that supports numerous functions in the body, particularly bone health, muscle function, and nerve transmission. Ensuring you consume adequate calcium through a balanced diet is vital for your overall well-being. By incorporating calcium-rich foods into your meals and being mindful of factors that affect absorption, you can maintain strong bones and a healthy body. Start making small changes today to boost your calcium intake!