Why is Calcium Important
Calcium is important for overall health. Almost every cell in our body uses calcium in some way. Some areas where our bodies use calcium is in our nervous system, muscles, heart and bone. Our bones store calcium in addition to providing support for our bodies. As we age, we absorb less and less calcium from our diet, causing our bodies to take more and more calcium from our bones. Over time this aging process can cause or contribute to osteopenia or osteoporosis.
We get calcium from the food we eat. Calcium-rich foods include milk, cheeses and other dairy products. We can also get calcium from vitamins and supplements.
Our bodies like to keep the amount of calcium in our blood within a certain narrow range. This range allows the cells in our body to stay healthy and perform jobs necessary for life. When blood calcium levels are low the amount of calcium in our blood goes below normal, our parathyroid glands release a hormone called parathyroid hormone (PTH). Although this sounds similar to thyroid hormone, PTH is different. PTH tells our bones to release more calcium into the blood stream. PTH also helps activate vitamin D which in turn increases intestinal calcium absorbtion.
We obtain vitamin D from the foods we eat and from our skin in response to sunlight. Because vitamin D promotes absorption of calcium from the intestine,vitamin D helps to build and maintain strong bones. When we have very low vitamin D levels, we can develop an adult form of rickets, called osteomalacia.
Calcium-rich foods
The main source of calcium is milk, cheese and yogurt. Canned fish with edible bones, some nuts and a few fruits and vegetables also contain calcium. The amount of calcium found in the plant-based foods like fruits and vegetables is somewhat smaller than that found in dairy foods.
Calcium Counter
|
FOOD |
CALCIUM CONTENT |
|
1 cup (250mL) of milk (whole, reduced fat or skim) |
310mg |
|
200g tub of natural or fruit yogurt |
340mg |
|
40g (2 slices) cheddar cheese (mild, tasty, vintage) |
310mg |
|
¼ cup mozzarella cheese, grated |
260mg |
|
¼ cup ricotta cheese |
150mg |
|
½ cup tofu or bean curd |
320mg |
|
1 cup (250mL) of calcium-enriched soy drink |
290mg |
|
1 cup of vanilla ice cream |
150mg |
|
½ cup custard |
130mg |
|
100g (1/4 cup) canned pink salmon (bones included) |
280mg |
|
60g (1/2 small tin) canned sardines (bones included) |
200mg |
|
5 dried figs |
190mg |
|
¼ cup raw almonds |
70mg |
|
½ cup baked beans, canned in tomato sauce |
50mg |
|
1 cup of broccoli |
30mg |
Calcium at different stages in life
During childhood and adolescence, calcium is used to build and develop the skeleton and teeth. A calcium-rich diet is vital during this growth stage.
Adult
As an adult, it is important to continue with a calcium-rich diet to maintain your bone strength. With age, calcium is lost from the bones. So eating 3 serves of calcium-rich food each day can help to keep your bones strong. One serve of calcium-rich food provides around 300mg calcium.
During Pregnancy
During pregnancy and lactation, your calcium needs are higher. Pregnant and lactating women need around 4 serves of calcium-rich food each day.
Your body needs calcium to build strong bones when you are young and to keep bones strong as you get older.
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Kids ages 9 to 18 need 1,300 mg (milligrams) of calcium every day.
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Adults ages 19 to 50 need 1,000 mg of calcium every day.
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Adults over age 50 need 1,200 mg of calcium every day.
Everyone needs calcium, but it’s especially important for women and girls. Many people, including most women, don’t get enough calcium.
Calcium can help prevent osteoporosis (weak bones).
Osteoporosis (“os-tee-oh-puh-ROH-sis”) is a disease that makes your bones more likely to break. Some people don’t know they have it until they break a bone.
One in 2 women and 1 in 4 men over the age of 50 will break a bone because of osteoporosis.
Calcium helps to keep your bones strong and less likely to break.
IMPORTANT REFERENCE : https://www.nof.org/patients/treatment/calciumvitamin-d/