What Is Calcium And Why Do We Need It?
May 22, 2024
Calcium is an essential mineral that is commonly known to be found in dairy products and supports bone health. But what exactly is calcium and why do we need it? Continue reading to learn more!
What Is Calcium?
Calcium is an essential mineral that we need to get from our diets as our bodies do not produce it on its own - 99% of the calcium in our bodies can be found in our bones! It’s crucial for a range of bodily functions such as bone health, circulation, and muscle function. The daily recommended intake of calcium for adults is 700mg per day.
Benefits Of Calcium
Our bodies cannot synthesise calcium, so getting sufficient calcium from food or through supplements can help prevent calcium from being taken from bones, which can help prevent osteoporosis and reduce the risk of fractures.
Calcium also plays an important role in cardiovascular health, and evidence suggests that a higher calcium intake may reduce the risk of cardiovascular disease, and calcium may help reduce blood pressure and reduce the risk of developing hypertension.
Calcium is also one of the 7 electrolytes found in our bodies, and helps promote hydration and adequate water balance.
Studies have also shown that women who suffer from PMS have lower intakes and serum levels of calcium, so calcium may ease symptoms of PMS.
Risks Of Calcium Deficiency
If calcium intakes are low, our bodies can take calcium from our bones, however this can lead to reduced bone mineral density, which can increase the risk of osteoporosis in adults or rickets in children. Low levels of calcium can cause muscle cramps or weakness, numbness or tingling in fingers, abnormal heart rate and poor appetite.
It is also important to get enough vitamin D and K, as vitamin D increases the uptake of calcium into the bloodstream, and vitamin K helps direct calcium from the bloodstream to the bones - but too much vitamin D without vitamin K can lead to calcium buildup in our blood!
Which Foods Contain Calcium?
Calcium can be found in a variety of foods, and a varied and balanced diet should provide sufficient amounts of calcium. Dairy products are a great source of calcium, including milk, cheese, yogurt and cottage cheese. Calcium is also found in plant foods such as beans and legumes like soybeans and lentils, vegetables such as broccoli and spinach, and nuts and seeds such as almonds and sesame seeds. Fish, seafood, eggs and meats are also a source of calcium. Certain foods are sometimes fortified with calcium as well, including wheat flour, some cereal products and plant based milks.
The Bottom Line…
Calcium is essential for a range of bodily functions, including bone health, cardiovascular health and hormonal health. Calcium deficiency can lead to a decrease in bone mineral density and increase the risk of osteoporosis, and can lead to rickets in children. Calcium can be found in lots of different foods such as dairy products, meats, cereals, beans, legumes, nuts and vegetables - a varied and balanced diet should provide sufficient amounts of calcium.
