Exploring Calcium

Did you know calcium is the most abundant mineral in the human body? Calcium is a vital nutrient that helps our muscles work well and keeps our bones strong. In this post, we’ll dive into calcium’s role in the body, how to incorporate it into your diet, and more!

Calcium is the structural component of bones and teeth and regulates nerve transmission and muscle contraction. It helps us maintain healthy blood pressures as well as acid-base balance in the blood. It’s essential for all humans and can be found in plenty of foods. Ensure you consume enough calcium to help your bones stay strong, muscles move well, and blood flow adequately. 

Many Americans do not eat enough calcium. The recommended daily amount of calcium could be met with just 3 servings per day. It’s recommended that most adults have 1,000 mg of calcium per day. Women over 50 years old and men over 70 years old are recommended to consume 1,200 mg of calcium per day. Low calcium intake can lead to a number of health issues. Low calcium in the body can put you at risk for osteoporosis, which causes weak fragile bones putting you at risk for fractures. It can cause Rickets, which is a disease in children causing soft bones. It can also cause muscle cramps, brittle teeth, and more. 

Good sources of calcium include dairy products, sardines, green leafy vegetables, and more! There’s also calcium-fortified juices, cereals, and  milk alternatives for those that don’t consume dairy. Below are some plant-based calcium sources for those on a plant-based diet. If you find yourself struggling with getting enough calcium in your diet, supplements are another option. It’s best to take no more than 500 mg at a time to maximize calcium absorption. 

Make including calcium in your diet fun by trying a new recipe! There are plenty of recipes you can find online for calcium-rich meals. One example is a spinach and mushroom quiche found at https://www.eatingwell.com/recipe/278023/spinach-mushroom-quiche/ .

I hope you’ve enjoyed exploring calcium a little deeper and plan to incorporate it more into your diet!

References

1. National Institutes of Health. Office of Dietary Supplements - Calcium [Internet]. Nih.gov. 2022. Available from: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

2. Plant-Based Calcium Source [Internet]. Elevate Nutrition. 2020. Available from: https://www.elevatenutrition.com/plant-based-calcium-source-2/ 

3. Office of Dietary Supplements - Calcium [Internet]. ods.od.nih.gov. 2023. Available from: https://ods.od.nih.gov/factsheets/Calcium-Consumer/#:~:text=that%20contain%20calcium.-