If you were around in the 80s, the TV probably etched these words into your brain: "Milk: it does a body good." If you’re wondering why it’s good for you, the short answer is “Calcium.” Dairy products like milk and cheese are rich in calcium, which your body needs to maintain itself at peak efficiency. For this week’s Wellness Wednesday we’re looking at all the reasons why you need to keep up with your calcium intake.
What is Calcium?
Calcium is one of the essential minerals that our body needs to function. 99% of the calcium you consume goes toward fortifying your bones and teeth; that remaining 1% can be found in your muscles and circulating around in your blood. As an essential nutrient, calcium isn’t naturally produced by the body; it has to be absorbed through food, liquids, and supplements. When you don’t get a sufficient amount of calcium in your system, your body will “steal” it from your bones and teeth, weakening your skeletal system to keep your calcium levels up.
What Does Calcium Do?
While calcium is best known as a strengthening agent for your bones and teeth while also helping to stimulate the growth of new bones, this mineral plays an important role in several other parts of your body. Calcium impacts your circulation, helping to prevent the formation of blood clots. Calcium also helps regulate your heart rhythms and nerve functioning.
Why Is Vitamin D Important for Calcium?
Have you ever noticed that supermarkets label orange juice with extra vitamin D and calcium in them as a selling point? There's a reason why vitamin D and calcium are often paired together. One of the functions of vitamin D is that it helps your body absorb and retain calcium. This is why low vitamin D levels can increase your risk of osteoporosis.
What Are the Other Benefits 0f Calcium?
In addition to supporting your bones, calcium also interacts and bolsters certain enzymes in your body. Fortified by calcium, these enzymes can:
- Lower blood pressure
- Improve cholesterol values
- Reduce risk of developing conditions involving high blood pressure during pregnancy
- Helps prevent the development of colorectal adenomas (a type of non-cancerous tumor)
How do I Know if I Need More Calcium?
Calcium deficiency is called hypocalcemia. Long-term calcium deficiency can lead to major health problems that include osteoporosis, dental loss, cataracts, and alterations in the brain. The following symptoms are potential warning signs that you need more calcium:
- Extreme fatigue
- Insomnia
- Muscle cramps and spasms
- Numbness and tingling in the hands, arms, feet, and legs
- Pain in the thighs and arms when moving
- Dry skin
- Eczema
- Psoriasis
- Dry, brittle, or broken nails
- Coarse hair
- Irritated gums
- Tooth decay
- Severe PMS
- Depression
How much calcium you need on a daily basis to stay healthy depends on your age and gender. For men between the ages of 19-70, the daily average for calcium intake is 1,000 mg. For men 71 and older, that amount increases to 1,200 mg. Women, also need an average of 1,000 mg from 19 to 50; from age 51 onwards, they need 1,200 mg. It is recommended that adults not consume more than 2,500 mg a day. Too much calcium can lead to constipation, gas, bloating, and increase the risk of developing kidney stones.
What Foods Are High in Calcium?
The good news is that calcium can be readily found in all kinds of delicious foods! If you love dairy products and/or breakfast, you probably already get a fair amount of calcium as part of your tasty morning meals. Calcium dense foods include:
- Milk
- Cheese (hard cheeses tend to have more calcium than soft)
- Yogurt (regular yogurt has more calcium than Greek yogurts)
- Sardines
- Canned salmon
- Beans and lentils
- Almonds
- Edamame
- Tofu
- Rhubarb
- Seeds (poppy, sesame, celery, and chia)
Article by Austin Brietta
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