Calcium is a vital part of every diet, but many people are not
getting all the calcium they need for healthy teeth and bones.
Nutritionists recommend that women aged from 11 to 18 consume no
less than 800 mg of calcium every day, and that those aged 19 and
older get at least 700 mg of calcium every day. Calcium is vital
to healthy teeth and bones, and to preventing such complications
as osteoporosis.
Why you need calcium
Calcium is the most abundant mineral in the human body, and
it accounts for from 1.5 to 2% of the average person’s
total body weight. The vast majority of calcium in the
body, a full 99%, is concentrated in the bones and the
teeth, with
the remaining 1% distributed throughout the bloodstream,
muscles and other body tissues. It is crucial that the
body have a steady
supply of calcium to draw from at all times.
Milk is the single most important source of calcium, and few foods
are as rich in calcium and as healthy as is milk. In addition to
calcium, milk contains significant amounts of phosphorus, magnesium
and potassium. These elements are vital, since they help the body
absorb and more readily use the calcium in the diet. In addition,
milk contains vitamin D, which is also vital for the utilization
of dietary calcium. In addition to milk, vitamin D is derived from
sunlight, and from the consumption of meat, canned fish with bones,
tofu and green leafy vegetables.
Be Sure To Get Your Calcium
We’ve heard it from the days of childhood – calcium
is good for the teeth and bones. While it is true that calcium
is absolutely necessary to the health and strength of bones
and teeth, this essential mineral also serves several other
important purposes in the body. Yet, many people routinely fail
to
consume
enough calcium in their daily diets.
In addition to the benefits to teeth and bones, calcium plays
a role in helping the blood to clot when it needs to, helping the
nerves and muscles to perform their tasks, and the maintenance
of cell membranes. It is also important to the prevention of debilitating
bone diseases, such as osteoporosis.
Despite the importance of consuming adequate amounts of calcium
daily, some studies have found that as much as 75% of people in
the United States do not have a sufficient daily intake of calcium.
Those following strict vegetarian diets, especially vegan, must
be particularly careful concerning calcium intake levels.
Fortunately, there are several varieties of calcium supplements
on the market. Adults need between 1000 mgs and 1300 mgs of calcium
per day, and should not supplement beyond 2500 mgs, as that can
cause other health problems. Your health care professional can
help you to choose the amount that you need daily, as preexisting
conditions, such as bone loss or damage due to previous deficiencies,
can make a difference in how much you should be taking daily.
Some types of calcium supplements are absorbed more easily by
the body than others. However, some may be preferable for other
reasons. The most common calcium supplements include calcium citrate,
calcium carbonate, oyster shell or bone meal based calcium supplements,
coral calcium, and calcium gluconate and calcium lactate based
supplements.
In choosing your supplement, you should be aware of how to read
the label to ensure that you are getting the amount of calcium
that you think you are. Elemental calcium is the term used for
the calcium that your body will be able to absorb. Some supplements
have this and other types of calcium, but it is only the elemental
calcium that can count towards your daily intake. Calcium is absorbed
best in acidic circumstances, which is why many supplements are
recommended for use after meals, when the stomach acids are at
higher levels.
Current research has found that calcium citrate is the most efficient
of the supplements, meaning that the body absorbs it easily. However,
although it is absorbed easier and can be taken at any time of
day, whether or not there is food in the stomach, this type often
contains less of the elemental calcium, and thus more pills daily
will be needed. Calcium carbonate is the most common over the counter
calcium supplement and should be taken after meals, because of
the increased stomach acid. These, however, should be watched for
sodium content.
Calcium is essential for good health and supplements are an excellent
way to ensure that you are not among the many people who regularly
do not consume the amount of calcium needed daily. There are a
variety of factors to be taken into account when choosing a calcium
supplement. A little research and consultation with a nutritional
specialist can help you to choose the best calcium supplement for
your individual needs.
Milk in a healthy diet
While many other foods also contain calcium, milk and dairy
products have more concentrated levels of calcium, and it is
difficult to get the necessary 700-800 mg of calcium without
milk in the diet. In order to replace the calcium in a single
glass of skim milk it would be necessary to eat three servings
of spinach, nine boiled eggs, five large servings of broccoli
or 20 servings of lettuce.
Nutritionists recommend that adults drink three and a half glasses
of milk every day in order to get the amount of calcium they need
in their diet. There are many ways to get that milk besides drinking
it plain. For instance, many people find that mixing their milk
with a couple of spoons of honey and mixing it in the blender makes
a delicious and nutritious smoothie. In addition, milk can be added
to your favorite recipes, and used in your daily coffee.
Cut the fat
Of course getting the calcium you need is important, but
so is cutting the fat in the diet. A high fat diet has been implicated
in obesity, diabetes, heart disease and other serious medical
conditions, so it is important to avoid fat while getting the
calcium you need. That is why it is so important to seek out
low fat and nonfat dairy products whenever you can. Doing so
will allow you to get all the calcium you need without consuming
more fat than you need.
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