Calcium is an important mineral that the body needs to maintain good health. It is required for many different bodily functions, including building strong bones and teeth, blood clotting, and muscle and nerve function.
There are many different natural food sources of calcium, including dairy products such as milk, cheese, and yogurt, as well as leafy green vegetables, nuts, and other foods that are fortified with calcium. It is important to get enough calcium in your diet to maintain good health, and many people take calcium supplements to help ensure that they are meeting their daily calcium needs.
Health Benefits of Calcium
Strong Bones and Teeth
One of the most well-known benefits of calcium is its ability to help promote strong bones and teeth. It is the primary component of bones, and it is necessary to help bones grow, and then to stay strong and healthy.
Bones act as a reservoir for calcium, and when calcium levels in the blood are low, the body takes calcium from the bones to maintain normal calcium levels in the blood. This can lead to a weakening of the bones and increase the risk of osteoporosis.
Adequate calcium intake during childhood and adolescence is particularly important as this is when bones are developing and growing. However, calcium is also essential throughout life to maintain bone density and prevent bone loss. Studies have shown that adequate calcium intake can reduce the risk of osteoporosis and fractures, particularly in postmenopausal women.
Nerve Function
Calcium is essential for proper nerve function. It is involved in the transmission of nerve impulses, which allows us to move our muscles and react to external stimuli. When a nerve impulse reaches the end of a nerve cell, calcium ions are released, which triggers the release of neurotransmitters. These neurotransmitters then carry the nerve impulse across the synapse to the next nerve cell.
Calcium is also involved in the regulation of muscle contraction. When a muscle cell receives a nerve impulse, calcium ions are released, which causes the muscle to contract. Without calcium, muscle contraction would not be possible.
Calcium is Especially Important for Women’s Health Throughout Life
Although calcium is important for all genders, it is women who are at a higher risk of osteoporosis as they age. Osteoporosis is a condition that results in weak, brittle bones. Calcium has been shown to be beneficial for preventing and treating osteoporosis, as it helps to build bone mass and prevent bone loss.
Blood Clotting
Calcium is necessary for the process of blood clotting, which is essential for preventing excessive bleeding when an injury occurs. When a blood vessel is damaged, platelets in the blood stick together and form a clot. Calcium ions are required for this process to occur. Calcium acts as a cofactor, which activates a series of enzymes that result in the formation of a blood clot.
Enzyme Activity
Calcium is involved in the activation of many enzymes in the body. Enzymes are proteins that catalyze chemical reactions in the body. They are essential for many bodily functions, including digestion, metabolism, and energy production. Calcium is necessary for the proper functioning of enzymes that are involved in these processes.
In operation, calcium ions can bind to enzymes, which can alter their shape and activity. This allows the body to regulate enzyme activity in response to changing conditions.
Other Vitamins and Minerals Also are Required for Proper Functioning of Calcium
While calcium is one of the most abundant minerals in the body it cannot operate all by itself.ย It is important to consume adequate amounts of some other vitamins and minerals to ensure that your body is able to effectively absorb and utilize calcium. This is what you need to obtain the benefits of calcium:
Vitamin D
is one of the most important nutrients to take with calcium, as it helps the body to absorb and utilize calcium. Without adequate levels of vitamin D, the body may not be able to fully utilize the calcium that is consumed through the diet or supplements.
Many foods are fortified with vitamin D, including milk, yogurt, and cereal, and it is also available in supplement form.
You can read our article on Health Benefits of Vitamin D to learn more about the sources of this essential vitamin, and its functions.
Magnesium
Like vitamin D, magnesium is necessary for calcium to be effectively used by the body. Additionally, magnesium is involved in many other bodily processes, including muscle and nerve function, and supports overall health and well-being. Many foods, including leafy green vegetables, nuts, and seeds, are good sources of magnesium, and it is also available in supplement form.
Vitamin K
Vitamin K is necessary for calcium to be effectively deposited into bones and used to support bone health. Vitamin K is found in leafy green vegetables, such as spinach and kale, as well as in fermented foods like sauerkraut.
In addition to these vitamins and minerals, it is important to consume a balanced diet that includes a variety of nutrient-rich foods in order to support overall health and well-being. It is also important to talk to your healthcare provider before taking any new supplements or making significant changes to your diet.
Sources of Calcium
Here are some of the best ways to get calcium in your diet:
- Dairy: Dairy products, such as milk, cheese, and yogurt, are some of the best sources of calcium. For example, one cup of milk contains approximately 300 milligrams of calcium, while one ounce of cheese contains about 200 milligrams of calcium.
- Leafy Green Vegetables: Leafy green vegetables, such as kale, spinach, and collard greens, are also good sources of calcium. One cup of cooked kale contains approximately 100 milligrams of calcium, while one cup of cooked spinach contains approximately 240 milligrams of calcium.
- Supplements: If you are unable to get enough calcium from a good balanced diet, supplements can help. Calcium supplements are available in many forms, including tablets, chewable tablets, and liquid. Often the calcium supplements come with some or all of its helper vitamins included, such as vitamin D.
- Fortified Cereals and Other Foods: Many foods, such as milk, breakfast cereals, and orange juice often can be bought in versions fortified with calcium. If you want calcium, be sure to check the nutrition label to see how much calcium is in the product.
- Tofu: Tofu is made from soybeans and is an good source of calcium. One half-cup of tofu contains approximately 250 milligrams of calcium.
- Fish: Some types of fish, such as salmon and sardines, contain calcium. For example, a three-ounce serving of canned salmon typically contains approximately 180 milligrams of calcium.
- Nuts and Seeds: Some nuts and seeds, such as almonds, sesame seeds, and chia seeds, are good sources of calcium. For example, one ounce of almonds contains approximately 75 milligrams of calcium.
It is important to note that calcium absorption can be affected by certain factors, such as the presence of other nutrients, medications, and medical conditions. If you have any questions, you should speak with a licensed healthcare provider to determine the best way to meet your calcium needs.
Calcium Content of Some Popular Foods
| Food | Amount of Calcium | % RDI per Serving |
|---|---|---|
| Yogurt | 415 mg | 42% |
| Cheese (cheddar) | 307 mg | 31% |
| Milk | 305 mg | 31% |
| Collard greens | 266 mg | 27% |
| Tofu (firm) | 258 mg | 26% |
| Kale | 245 mg | 24.5% |
| Almonds | 76 mg | 8% |
| Spinach | 244 mg | 24% |
| Soy milk (fortified) | 299 mg | 30% |
| Sardines (canned) | 325 mg | 33% |
| Broccoli | 42 mg | 4% |
| Bok choy | 158 mg | 16% |
| Cheese (mozzarella) | 333 mg | 33% |
| Figs | 50 mg | 5% |
| Salmon (canned) | 181 mg | 18% |
| Orange juice (fortified) | 350 mg | 35% |
| Sesame seeds | 277 mg | 28% |
| White beans | 191 mg | 19% |
| Rhubarb | 86 mg | 9% |
| Chia seeds | 177 mg | 18% |
Please note that the amount of calcium and percentage of RDI (recommended daily intake) per serving may vary depending on the brand and serving size, and the RDI may vary from person to person as well. It is also important to consider factors such as calcium’s helper vitamins for absorption and bioavailability when planning your diet to ensure adequate calcium intake.
Disadvantages of Calcium
Calcium is an essential mineral for maintaining good health. However, there are a few potential disadvantages to consider, which typically are associated with consuming too much of this mineral. Some of the disadvantages of calcium include:
- Increased risk of kidney stones: Consuming excessive amounts of calcium from supplements or fortified foods can increase the risk of developing kidney stones, particularly in people who have a history of kidney stones.
- Interference with iron absorption: Consuming excessively high amounts of calcium can interfere with the absorption of iron from plant-based foods.
- Constipation: Consuming too much calcium, particularly from supplements, can cause constipation and other gastrointestinal problems.
- Cardiovascular disease: Studies have suggested that high calcium intake, particularly from supplements, may increase the risk of cardiovascular disease.
- Prostate cancer: Some speculation has suggested that high calcium intake may increase the risk of prostate cancer, although there is no real conclusive scientific evidence on this point.
- Interference with medication absorption: Calcium can interfere with the absorption of certain medications, such as antibiotics, thyroid hormone replacement, and iron supplements.
- Increased risk of falls: High calcium intake, particularly from supplements, has been associated with an increased risk of falls and fractures in older adults.
It’s important to note that these disadvantages typically are associated with excessive calcium intake, such as from supplements or fortified foods, rather than from natural food sources. In general, a balanced and varied diet that includes calcium-rich foods in moderation is recommended for optimal health. If you have any concerns about your calcium intake or health, it’s important to talk to a licensed doctor.
In conclusion, calcium is an essential mineral that plays a vital role in maintaining good health. It is involved in a wide range of functions, including the development and maintenance of strong bones and teeth, nerve function, muscle contraction, blood clotting, and enzyme activity. Adequate calcium intake is essential throughout life to maintain good health and help to prevent development of osteoporosis. Calcium can be obtained from a variety of dietary sources, including dairy products, leafy green vegetables, and fortified cereals, or from supplements.