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Calcium is a mineral that is essential for the proper functioning of the body. It can be found in numerous foods and offers various health benefits
Health benefits of calcium
- Building and maintaining strong bones and teeth
- Regulating muscle contractions, including the heart’s rhythm
- Facilitating blood clotting and wound healing
- Helping with weight loss
- Helping to prevent osteoporosis, a condition that causes bones to become weak and brittle
It is also notable that calcium is essential for the proper functioning of the nervous system, and it helps in the release of hormones and enzymes.
Best sources of calcium
Calcium can be found in many different food sources. Most common of them include:
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- Dairy products such as milk, yogurt, and cheese
- Leafy green vegetables, such as broccoli, kale, and spinach
- Fish with edible bones, such as sardines and salmon
- Fortified foods, such as breakfast cereals and orange juice
- Nuts and seeds, such as almonds and sesame seeds
- Tofu and soy products
- Legumes, such as black beans and chickpeas
Dairy products are often considered to be the best sources of calcium because they are high in calcium and easily absorbed by the body. However, keep in mind that some non-dairy sources, such as leafy greens, are also high in calcium and can be a good option for people who are lactose intolerant or follow a vegan diet.
Daily calcium requirements
The daily calcium requirements vary depending on factors such as age, sex, and level of physical activity. Here are the recommended daily calcium intake for some age groups :
- Children ages 1 to 3 years old: 700 mg
- Children ages 4 to 8: 1000 mg
- Children ages 9 to 18: 1300 mg
- Adults ages 19 to 50: 1000 mg
- Women over 50 and men over 70: 1200 mg
- Adults over 71: 1200 mg
These are the general recommendations and individual needs may vary. Factors such as pregnancy and lactation increase the daily requirements. Always consult a healthcare professional to determine the right amount of calcium for you, based on your specific needs and medical history.
Additionally, too much calcium can also be harmful, excessive intake of calcium can cause kidney stones, constipation, and other health problems.
