Calcium – Why We Need it and Where to Get it

 

What Is Calcium and Why Do We Need It

Calcium is an essential nutrient that is needed by every living organism and humans are no different. It is the most important mineral in our body, responsible for maintaining optimal bone health. 99% calcium in our bodies resides in bones and teeth. It is also essential for maintaining brain functions, nerve functions and communication between brain and other parts of the body.

What Are Health Benefits of Calcium

As we grow, calcium contributes in bone development. As a part of the natural aging process, calcium helps slow down the deterioration of bone density. Calcium is also crucial for regulating muscle contraction and blood clotting, as well as improving cholesterol values, lowering blood pressure in young people, lowering blood pressure during pregnancy and decreasing the risk of a type of a non-cancerous tumor, also known as colorectal adenomas.

How to Increase Calcium

According to our top physician at the private GP service in Bromsgrove, it is recommended to increase your intake of calcium by eating calcium-rich foods. If your diet is not calcium-rich enough, a physician may recommend taking a calcium supplement. However, that may differ based on gender and age.

For example, most people should take 1,000-2,000 milligrams or mg of calcium per day, but that may differ from person to person. For example, a pregnant or breastfeeding woman will need 1,000 to 1,300 mg calcium, while a child of 1-3 years will only require 700 mg.

What Foods Are Good Sources of Calcium

Our body doesn’t produce calcium naturally. Therefore, we have to rely on calcium-rich foods to ensure we get the calcium we need for healthy bones and body functions. According to our experts at the private GP service in Warwick, here are some foods that are rich in calcium and should be consumed regularly:

·         Dairy products (milk, yogurt and cheese)

·         Sardines

·         White beans

·         Dark, green leafy vegetables like spinach, kale and broccoli

·         Calcium-fortified soy products, cereals and breads

·         Salmon

·         Tofu

·         Corn tortillas or cornmeal

·         Nuts and seeds specifically chia seeds, almonds and sesame seeds

·         Fortified fruit juices

·         Legumes and whole grains

Nutritionist also recommend taking Vitamin D rich foods as it helps the calcium absorb better into the body. That means if you are low on Vitamin D, your body won’t be able to absorb all the calcium from your food and supplements. Some Vitamin D rich foods include mushrooms, egg yolks and salmon, which should be added to your diet to avoid calcium deficiency.