Calcium. Why It Is Not Just About Milk and Bones

One of the most important nutrients whose blood levels are worth controlling is calcium. It is not only responsible for the health of bones and teeth, but also supports blood clotting or metabolism. Unfortunately, its highest levels are found in products that are often eliminated from the diet, e.g. due to food allergies. It is therefore sometimes worth considering calcium supplements, which can help to make up for any deficits.

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Introduction to the Importance of Calcium

Calcium is a crucial mineral for maintaining physiological functions and structural integrity in humans. It plays a key role in blood clotting, neuromuscular functions, and cellular signaling. Calcium is also essential for the development and maintenance of strong bones and teeth. A deficiency can lead to serious health issues such as osteoporosis, impaired muscle function, and cardiovascular diseases.

Key Functions of Calcium

• Bone Health: Provides structural support.
• Muscle Function: Facilitates contraction and relaxation.
• Blood Clotting: Essential for coagulation.
• Nerve Transmission: Aids in nerve impulses.

Adequate calcium intake through diet is paramount for overall health.

Which Foods Do You Find Calcium in?

The first thing that comes to mind is milk. But the sources of calcium are much more varied. Foods such as green leafy vegetables like kale and broccoli are rich in it, as are plant-based foods like tofu and almonds. Fish with small bones, such as sardines, are also a good source of the minerals https://nutrigold.co.uk/products/minerals. In addition, foods fortified with calcium, such as fruit juices and breakfast cereals, are becoming increasingly common. However, in some cases, such as lactose intolerance, vegan diets or absorption disorders, calcium intake from the diet may be insufficient. In these situations, supplementation may be necessary to prevent deficiency.

Ensuring adequate calcium levels is not only important for the bones, but also for many other processes in the body. Among other things, it is involved in cell division and regulates the function of digestive enzymes. Who in particular should take care to provide adequate calcium?

• Children and teenagers during the growth period,
• Pregnant and nursing women,
• Elderly people, 
• Post-menopausal women,
• Athletes.

How much calcium do I need?

Wondering how much calcium per day you need? The daily calcium requirement depends on a number of factors: gender, age or health condition. For optimal bone health, adults should aim for 1,000 to 1,200 mg of calcium daily, depending on age and gender. Women over 50 and men over 70 need the higher end of this range, around 1,200 mg. Growing children and teens require even more — up to 1,300 mg per day — to support their rapid bone development. For those struggling to meet these goals through diet alone, calcium supplements for kids and adults can be a smart addition.

Remember, balance is key. Calcium deficiencies are not desirable, but an excess of this mineral can also lead to a variety of health problems, such as kidney stones. Therefore, consult your doctor or nutritionist before starting any supplementation. You can also check your blood calcium levels by performing appropriate diagnostic tests.

Which calcium tablets should I choose?

The most absorbable form is considered to be calcium citrate supplements. Unlike carbonate, it does not require the acidic environment of the stomach for effective absorption. Therefore, it is an ideal choice for people with digestive problems or those using gastric acid antacids. In addition, it can be taken independently of meals, which further increases its bioavailability and convenience. It is also worth noting that it causes constipation, often accompanying other forms of calcium. 

Nutrigold.co.uk Calcium Citrizorb product is just that —  calcium tablets in the best absorbed and organic form. The brand specialises in bioavailable minerals for safe and responsible supplementation. In addition, the company operates in an ethical and environmentally friendly manner. Not sure what your first step to health should be? At Nutrigold you can make an appointment for an online consultation with an experienced nutritional therapist, Karen Devine. The appointment includes personalised dietary advice and the development of a personalised supplement plan.

Daily Calcium Requirements for Different Age Groups

Calcium needs vary based on age, activity, and health status. Here are the daily recommendations:

• Infants (0-6 months): 200 mg
• Infants (7-12 months): 260 mg
• Children (1-3 years): 700 mg
• Children (4-8 years): 1,000 mg
• Adolescents (9-18 years): 1,300 mg
• Adults (19-50 years): 1,000 mg
• Men (51-70 years): 1,000 mg
• Women (51-70 years): 1,200 mg
• Adults 71 years and older: 1,200 mg
• Pregnant and lactating women: Varies by age

Meeting these targets supports bone health and overall well-being.

Dairy Products: The Classic Source of Calcium

Dairy products are widely recognized as prime sources of calcium, essential for bone health. These foods not only provide high calcium content but also offer other beneficial nutrients.

• Milk: An 8-ounce glass of milk provides about 300 mg of calcium.
• Yogurt: An 8-ounce serving can yield between 300-400 mg, depending on the type.
• Cheese: Varieties such as cheddar and mozzarella supply 200-300 mg per ounce.
• Buttermilk: A cup of buttermilk typically has around 285 mg.

Consumption of these dairy foods can significantly contribute to meeting daily calcium requirements.

Plant-Based Calcium Sources: Vegetables and Legumes

Leafy greens and legumes offer substantial calcium.

Vegetables High in Calcium:

• Kale: Each cooked cup provides about 94 milligrams.
• Collard Greens: Offers around 357 milligrams per cooked cup.
• Chinese Cabbage (Bok Choy): Contains approximately 74 milligrams per cup.
• Broccoli: Provides 62 milligrams per cooked cup.

Calcium-Rich Legumes:

• White Beans: One cup has about 161 milligrams.
• Soybeans: Each cup delivers 175 milligrams.
• Chickpeas: Offers around 80 milligrams per cup.
• Black-eyed peas: Contains about 211 milligrams per cup.

These plant-based sources are not only rich in calcium but also come with other essential nutrients.

Calcium-Fortified Foods and Beverages

Calcium-fortified foods and beverages offer an alternative to traditional calcium sources. These products are supplemented with additional calcium to boost nutritional value. They include:

• Fortified orange juice: Many brands add calcium to this popular beverage, making it a good alternative for those who avoid dairy.
• Fortified plant-based milk: Options like soy, almond, and oat milk often come with added calcium.
• Fortified cereals: Some breakfast cereals are enriched with calcium and other essential vitamins.
• Fortified bread and grains: Certain bread and grain products are also enhanced with calcium to support daily intake.

Seafood Rich in Calcium

Seafood provides a potent source of calcium essential for bone health. Various types of seafood offer significant amounts of calcium, making them ideal for dietary inclusion:

• Sardines: These small fish are packed with calcium, especially when consumed with bones.
• Salmon: Canned salmon, containing bones, serves as an excellent calcium source.
• Shrimp: Offers a moderate amount of calcium and adds versatility to meals.
• Mackerel: Provides calcium along with omega-3 fatty acids, contributing to heart health.
• Crab: A good seafood option that supplies a healthy calcium dose.

Incorporating these seafood options can enhance calcium intake efficiently.

Nuts and Seeds: Tiny but Mighty Calcium Sources

Nuts and seeds are compact powerhouses of nutrients, including calcium. Almonds, chia seeds, sesame seeds, and flax seeds stand out as particularly high in this vital mineral.

• Almonds: One ounce of almonds offers around 76 mg of calcium.
• Chia Seeds: One tablespoon of chia seeds provides approximately 179 mg of calcium.
• Sesame Seeds: One tablespoon of whole sesame seeds contains roughly 88 mg of calcium.
• Flax Seeds: One tablespoon of flax seeds delivers about 26 mg of calcium.

Incorporating these into a daily diet can effectively boost calcium intake while providing other essential nutrients.

Calcium Bioavailability: What Affects Absorption?

Calcium bioavailability varies due to several factors. The presence of vitamin D is crucial, as it enhances calcium absorption. Dietary components like oxalates and phytates, found in spinach and whole grains, can inhibit calcium absorption. Age also plays a role; children and adolescents absorb calcium more efficiently than older adults.

Factors influencing calcium absorption include:

• Vitamin D levels: Essential for efficient absorption.
• Age: Younger individuals absorb more readily.
• Dietary inhibitors: Oxalates and phytates reduce absorption.
• Hormones: Estrogen increases absorption.
• Calcium intake: High calcium levels may lead to reduced absorption efficiency.

The Role of Vitamin D in Calcium Absorption

Vitamin D plays a critical role in calcium absorption in the human body. It enhances the intestines’ ability to absorb calcium efficiently, ensuring more calcium from the diet is utilized. Vitamin D is obtained from sunlight exposure and certain foods like fatty fish, egg yolks, and fortified products.

Without sufficient Vitamin D, the body cannot absorb enough calcium, leading to deficiencies. Supplements can assist but must be taken under medical supervision. Ensuring adequate Vitamin D levels is vital for maintaining optimal bone health and preventing disorders such as osteoporosis and rickets.

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Possible Risks of Calcium Deficiency

Calcium deficiency can lead to a host of health issues. Significant risks include:

• Osteoporosis: Low calcium levels can weaken bones, making them fragile and prone to fractures.
• Dental Problems: Insufficient calcium can lead to tooth decay and gum diseases.
• Muscle Cramps: Inadequate calcium affects muscle function, leading to cramps and spasms.
• Increased Risk of Cardiovascular Diseases: Calcium is essential for heart muscle function; deficiency can lead to complications.
• Neurological Symptoms: Low levels can cause confusion, memory loss, and depression.
• Rickets: A deficiency in children can result in soft, weak bones.

Conclusion: Integrating Calcium-Rich Foods into Your Diet

Integrating calcium-rich foods into one’s diet is essential for maintaining strong bones and overall health. A variety of dietary sources can meet calcium needs:

• Dairy Products: Milk, yogurt, and cheese are traditional and highly effective sources.
• Leafy Greens: Kale, spinach, and broccoli offer plant-based calcium options.
• Seafood: Salmon and sardines provide calcium along with other vital nutrients.
• Fortified Foods: Cereals, orange juice, and plant-based milks often come fortified with calcium.
• Nuts and Seeds: Almonds, chia seeds, and tahini are excellent for adding both flavor and calcium.

Balanced meal planning can naturally incorporate these foods.

FAQs on Dietary Calcium Sources

1. What are the best dietary sources of calcium?
   • Dairy products such as milk, cheese, and yogurt.
   • Leafy green vegetables like kale and broccoli.
   • Fish with edible bones, such as sardines and salmon.
   • Calcium-fortified foods like orange juice and cereals.
2. Is it possible to get enough calcium on a vegan diet?
   • Yes, through fortified plant milks, tofu made with calcium sulfate, almonds, and leafy greens.
3. How does the body absorb calcium?
   • Vitamin D enhances calcium absorption, found in sunlight, fatty fish, and fortified foods.
4. How much calcium does an adult need daily?
   • Recommended daily intake is 1,000 mg for adults, increasing to 1,200 mg for women over 50 and men over 70.
5. Can too much calcium be harmful?
   • Excessive calcium can lead to kidney stones and impaired absorption of other minerals.

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