Calcium is a fundamental mineral crucial for maintaining optimal health, primarily recognized for its pivotal role in supporting strong bones and teeth. Beyond its structural importance, calcium plays a vital role in various physiological functions throughout the body.
Approximately 99% of calcium in the human body is stored in bones and teeth, providing essential structural support and strength. The remaining 1% circulates in the bloodstream, where it contributes to critical functions such as muscle contraction, nerve transmission, blood clotting, and cell signaling.
What Is Calcium?
Calcium is a vital mineral famously known for its crucial role in maintaining bone health. But its benefits don’t stop there. This mineral also helps sustain heart rhythm, muscle function, and much more. Given its numerous health perks, it’s no wonder calcium is one of the top-selling supplements in the U.S.
Your body is rich in calcium. Approximately 99% of it is stored in your bones and teeth, while the remaining 1% is found in your blood and soft tissues. Consuming calcium-rich foods is essential for building and preserving strong bones. It’s also a key nutrient for healthy cell function. Your body requires calcium to support muscle and nerve functions, regulate blood pressure and hormone levels, and aid in cell communication.
Calcium Health Benefits
Calcium serves multiple purposes. It’s a common ingredient in antacids and is used by doctors to manage high levels of magnesium, phosphorus, and potassium in the blood.
It might also alleviate premenstrual syndrome (PMS) symptoms and contribute to cancer prevention. Some studies indicate that calcium when paired with vitamin D, may help protect premenopausal women from breast cancer.
Key Functions of Calcium:
– Building and maintaining healthy bones and teeth
– Regulating muscle contractions, including the heartbeat
– Ensuring normal blood clotting A calcium deficiency can lead to rickets in children and osteomalacia or osteoporosis in adults.
Sources of Calcium
Here are some excellent sources of calcium:
– Dairy Products: Milk, cheese, and other dairy foods
– Green Leafy Vegetables: Curly kale, okra (but not spinach, due to its high oxalate content which hinders calcium absorption)
– Fortified Foods: Soya drinks, bread, and products made with fortified flour
– Fish with Edible Bones: Sardines and pilchards
How Much Calcium Do You Need?
Adults aged 19 to 64 need about 700mg of calcium per day. You should be able to get all the calcium you need from a balanced diet.
What Happens If You Consume Too Much Calcium?
Taking high doses of calcium (over 1,500mg per day) can lead to stomach pain and diarrhea.
Official Advice
The Department of Health and Social Care suggests that you can meet your calcium needs through a varied and balanced diet. If you do take supplements, avoid taking more than 1,500mg a day to prevent potential harm.
Top Calcium-Rich Foods
Seeds: Tiny nutritional powerhouses, seeds like poppy, sesame, celery, and chia are rich in calcium. For example, 1 tablespoon (9 grams) of poppy seeds contains 127 mg of calcium or 10% of the Daily Value (DV).
Cheese: Most cheeses are excellent calcium sources. Parmesan cheese tops the list with 242 mg per ounce (28 grams), or 19% of the DV. Soft cheeses have less calcium, and aged, hard cheeses are low in lactose, making them easier to digest.
Yogurt: A superb source of calcium, yogurt is also rich in probiotics. One cup (245 grams) of plain yogurt provides 23% of the DV for calcium, along with phosphorus, potassium, and vitamins B2 and B12.
Sardines and Canned Salmon: Thanks to their edible bones, these fish are calcium-rich. A 3.75-ounce can of sardines provides 27% of the DV, while 3 ounces of canned salmon with bones offers 19%.
Almonds: Among nuts, almonds are particularly high in calcium. An ounce (28 grams) of almonds provides 6% of the DV. They also offer fiber, healthy fats, protein, magnesium, manganese, and vitamin E.
Leafy Greens: Leafy green vegetables like collard greens, kale, and (to a lesser extent due to oxalates) spinach, are great calcium sources. For instance, one cup of cooked collard greens delivers about 21% of your daily calcium needs.
By incorporating these foods into your diet, you can easily meet your calcium requirements and support your overall health.
Here’s a table summarizing calcium-rich foods based on “The Ultimate Guide to Calcium-Rich Foods”:
| Food | Calcium Content per Serving/100g |
|---|---|
| Seeds (e.g., poppy, sesame, chia) | Varies, typically around 120-130 mg per 28g serving (1 ounce) |
| Cheese (e.g., Parmesan) | Approx. 340 mg per ounce (28g) |
| Yogurt (regular, plain) | Approx. 150 mg per 150g serving |
| Sardines (canned with bones) | Approx. 500 mg per 100g |
| Canned Salmon (with bones) | Approx. 240 mg per 100g |
| Beans and Lentils (e.g., white beans) | Approx. 160 mg per 100g |
| Almonds (whole, raw) | Approx. 250 mg per 100g |
| Whey Protein | Varies, typically around 100-120 mg per 30g serving |
| Leafy Greens (e.g., collard greens, kale) | Approx. 135-150 mg per 100g |
| Rhubarb | Approx. 86 mg per 100g |
| Fortified Foods (e.g., cereals, grains, beverages) | Varies, typically 100-1000 mg per serving |
These values are approximate and can vary based on factors such as brand and preparation. Incorporating a variety of these foods into your diet can help you meet your daily calcium needs for strong bones and overall health.
Certainly! Here’s a structured table summarizing key information about calcium:
| Aspect | Details |
|---|---|
| Importance | Essential for bone health, muscle function, heart rhythm, blood clotting, and cell communication. |
| Health Benefits | Strengthens bones and teeth, regulates muscle contractions and heart rhythm, aids in blood clotting, and supports cell communication. |
| Sources | Dairy products (milk, cheese), green leafy vegetables (kale, collard greens), fortified foods (soy products, bread), fish with edible bones (sardines, salmon), nuts (almonds), seeds. |
| Daily Requirement | Adults (19-64 years): 700 mg/day of calcium. |
| Excess Consumption | More than 1,500 mg/day from supplements may cause stomach pain and diarrhea. |
| Top Calcium-Rich Foods | Seeds (chia, sesame), cheese (Parmesan), yogurt, sardines, canned salmon, almonds, leafy greens (kale, collard greens). |
This table provides a concise overview of calcium, highlighting its importance, health benefits, sources, daily requirements, risks of excess consumption, and top food sources rich in calcium.
Key Points on Calcium:
- Importance: Calcium is essential for bone health, muscle function, heart rhythm, and more. It’s a crucial mineral present in bones, teeth, blood, and soft tissues.
- Health Benefits: Supports bone and teeth strength, muscle contraction, blood clotting, and cell communication. It may also alleviate PMS symptoms and potentially aid in cancer prevention.
- Sources: Found in dairy products, green leafy vegetables (excluding spinach), fortified foods, and fish with edible bones like sardines. Seeds, cheese, yogurt, and almonds are also excellent sources.
- Daily Requirement: Adults aged 19-64 need about 700mg of calcium daily, achievable through a balanced diet.
- Excess Consumption: Taking more than 1,500mg/day from supplements may cause stomach pain and diarrhea.
- Top Calcium-Rich Foods: Include seeds, cheese (especially Parmesan), yogurt, sardines, canned salmon, almonds, and leafy greens like collard greens and kale.
By ensuring adequate calcium intake, you support bone health and overall bodily functions, contributing to a balanced and healthy lifestyle.