Calcium is a mineral found in the body. While dairy foods like milk and cheese are rich in this mineral, only 30% of it is absorbed by the body. Instead, plant foods such as broccoli, bok choy, and tofu have much better bioavailability. For example, bok choy contains about 160 mg of calcium per cup. Bok choy also has a 50% bioavailability, meaning that the body absorbs about 80 percent of the calcium in the vegetable.
Calcium is vital for bone health
What is Calcium?
The body depends on calcium to regulate muscle contraction. It acts as a signal for muscle fibers and regulates the function of heart muscles. It helps blood clot and is a cofactor in several enzymes. In addition, calcium is essential for proper hormone secretion and plays a role in blood vessel dilation and contraction. Among its many functions, calcium plays a vital role in bone and muscle health.
The most common function of calcium is in the bone and teeth. It helps maintain bone health and is an integral part of blood clotting. Calcium also helps muscles contract and regulates nerve function. 99% of the calcium in the body is stored in bones. The remaining 1% is found in muscle, blood, and other tissues. Calcium supplements are a staple in treating and preventing osteoporosis and osteopenia.
Although calcium is found in many food sources, the most abundant concentrations are in bones and teeth. Other calcium-rich foods are milk, cheese, yogurt, ice cream, and yogurt. It plays a role in controlling blood pressure, helping the body to work more efficiently, and preventing the development of osteoporosis. Unfortunately, calcium absorption is affected by many factors, including disease states and the presence of certain minerals. Other factors, such as coffee and carbohydrates, can impede absorption.
Health Benefits of Calcium
The National Cancer Institute says that sufficient research has shown that higher calcium intake reduces the risk of colon cancer. However, higher calcium intake may also increase the risk of prostate cancer, although more studies are needed to prove this connection. Other health benefits of calcium include preventing cardiovascular disease, including high blood pressure and high cholesterol. High calcium intakes also help the body move nutrients across cell membranes. However, some people are concerned that calcium intake might increase their risk of certain diseases.
Calcium helps to strengthen bones, prevent osteoporosis and strengthen teeth. It helps clot blood and maintains a normal heartbeat. Moreover, calcium helps regulate magnesium, phosphorous, and potassium levels in the blood. It is also beneficial in assisting people in losing weight, easing premenstrual symptoms, and preventing certain types of cancer. And finally, it's an all-around excellent mineral for women's health.
Side Effects
If you take calcium without food, it may cause some side effects. For instance, you might experience stomach conditions. Calcium carbonate may cause kidney damage. If you're pregnant, you should stop taking calcium carbonate and consult with your doctor. If you miss a dose, don't double up on the dosage. Your body needs stomach acid to absorb calcium. For best results, take calcium with a meal.
Studies on calcium supplementation suggest that it may cause several adverse effects. Among these are constipation and bladder stones. It may also lead to changes in drinking and urination habits. It may also result in bone mineralization. Additionally, calcium supplements may cause weakness. In addition to causing these side effects, calcium may be beneficial for some people. However, it is crucial to consider the risks of calcium supplementation when deciding on your health.
Signs of Deficiency
Low levels of calcium can cause several symptoms. Not only will you feel weak and tired, but you may also experience tingling and numbness in your extremities. Your mental faculties may also be affected, making it difficult to concentrate. Eventually, you may develop osteoporosis, a condition marked by brittle bones and tooth decay. You may also suffer from lightheadedness and mental fog. In some cases, you might even experience bone breakage and rickets.
The most apparent symptom of calcium deficiency is muscle cramps. Calcium is essential for muscle contractions and is involved in heart rhythm and blood pressure regulation. Muscle cramps can also occur even during regular physical activity. In addition to muscle spasms, a calcium deficiency may result in insomnia. Because calcium is crucial for the healthy functioning of your voice box, a lack of it could prevent you from sleeping.
In addition to these symptoms, you may also notice increased neuromuscular stimulation in children with calcium deficiency. Constant contractions of the larynx or diaphragmatic muscles can result in hiccups or difficulty breathing. Your child may also experience repeated urination and a dribble of milk. Taking additional calcium supplements to combat calcium deficiency is vital for your child's overall health.
Nutrition Source of Calcium
Many foods and their calcium content are listed below:
- Yogurt, plain, low fat, eight ounces: 415mg - 32% of the Daily Value (DV)
- Orange juice, calcium-fortified, 1 cup: 349mg - 27% of the DV
- Yogurt, fruit, low fat, eight ounces: 344mg - 27% of the DV
- Mozzarella, part skim, 1.5 ounces: 333mg - 26% of the DV
- Sardines, canned in oil, with bones, three ounces: 325mg - 25% of the DV
- Milk, nonfat, one cup: 299mg - 23% of the DV
- Soymilk, calcium-fortified, one cup: 299mg - 23% of the DV
- Milk, whole (3.25% milk fat), one cup: 276mg - 21% of the DV
- Tofu, firm, made with calcium sulfate, ½ cup: 253mg - 19% of the DV
- Salmon, pink, canned, solids with bones, three ounces: 181mg - 14% of the DV
- Cottage cheese, 1% milk fat, one cup: 138mg - 11% of the DV
- Tofu, soft, made with calcium sulfate, ½ cup: 138mg - 11% of the DV
- Soybeans, cooked, ½ cup: 131mg - 10% of the DV
- Breakfast cereals, fortified with 10% of the DV for calcium, one serving: 130mg - 10% of the DV
- Spinach, boiled, drained, ½ cup: 123mg - 9% of the DV
- Frozen yogurt, vanilla, soft serve, ½ cup: 103mg - 8% of the DV
- Turnip greens, fresh, boiled, ½ cup: 99mg - 8% of the DV
- Kale, fresh, cooked, one cup: 94mg - 7% of the DV
- Chia seeds, one tablespoon: 76mg - 6% of the DV
- Chinese cabbage (bok choi), raw, shredded, one cup: 74mg - 6% of the DV
- Beans, pinto, canned, drained, ½ cup: 54mg - 4% of the DV
- Tortilla, corn, one 6” diameter: 46mg - 4% of the DV
- Sour cream, reduced fat, two tablespoons: 31mg - 2% of the DV
- Bread, whole wheat, one slice: 30mg - 2% of the DV
- Kale, raw, chopped, one cup: 24mg - 2% of the DV
- Broccoli, raw, ½ cup: 21mg - 2% of the DV
- Apple, golden delicious, with skin, one medium: 10mg - 0% of the DV
Calcium Tips
Calcium is an essential nutrient for your body, but most Americans do not consume enough of it. It's necessary for a healthy body, as it helps maintain strong teeth, bones, nerves, and muscle tissue. Leafy green vegetables and dairy products are excellent sources of calcium, but many people don't get enough of this nutrient in their daily diet. If you want to get your daily dose of calcium, follow these tips to help you get more.
To increase your child's calcium intake, replace meat meals with tofu or tempeh. You can also sprinkle sesame seeds over vegetables and salads. If your child's diet is primarily vegetarian, choose unsweetened soy milk fortified with calcium. And try to limit saturated fat, too. But don't forget to include dairy and soy milk.
Taking calcium supplements is necessary for your body's overall health, but knowing how much you need to supplement each day is essential. While most people need about 1000 milligrams of calcium daily, it's best not to exceed that amount. So, a good rule of thumb is to estimate your daily intake of foods, then top up with calcium supplements. Calcium is vital for bone health, and consuming too much can have adverse effects.
