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Calcium

Posted by Jasmine Freeman on

 CALCIUM

Calcium is the most abundant mineral in the body. It is crucial to help support healthy bones and teeth as well as playing a vital role in nerve and muscle functioning. 

99% of the body's calcium is found in our bone structure. This statistic alone, reinforces how big a role calcium plays in our bone development.

Calcium deficiency in the diet, could later on in life, potentially have you developing osteoporosis.

Why We Need It...

  • To build and help maintain healthy bones and teeth
  • To clot blood
  • For cell membrane function
  • Protects the heart 
  • May help prevent colon cancer
  • For nerve conduction
  • To regulate enzymes
  • For muscle contraction

Stages of Life 

During our development and growth, we require calcium for different bodily functions.

During childhood and adolescents... calcium is needed for bone growth.

In our twenties... it is required for building bone density

For a woman... it is needed during breast-feeding in order to supply calcium for the baby.

Dosage

We require different amounts of calcium intake throughout our lifespan in order to function…

Adults – 19-55 years 1000mg

Adolescents – 1200mg

Child - 800mg

Pregnant/Nursing - 1200mg

Post menstrual - 1200-1500mg

Senior - 1200mg 

Sources

The best way to reach the recommended level of calcium intake is to eat a 'calcium rich' diet.

A lot of people assume to get adequate calcium intake, you need to consume 'dairy' products. However, there are actually studies stating that calcium from dairy products are not actually needed past our ‘breast feeding’ stage.

There are plenty of non-dairy food sources available which will help supply us with adequate dairy intake. For example, vegetables, fruits, nuts, seeds, legumes and grains. It is recommended 3-5 calcium rich foods are consumed daily to reach our calcium intake goal. 

It is important to be aware of our calcium intake as it is normal for the body not to absorb all that is consumed. Some calcium is lost and excreted through the body.

Non-Dairy Sources

S A R D I N E S

Sardines

T O F U  

Tofu

K I D N E Y B E A N S

Kidney Beans

K A L E

Kale

 

 

However, if you do wish to consume dairy products, here are some options...

Dairy Sources

C H E E S E

Cheese

 Y O G H U R T

Yoghurt

C A L C I U M

F O R T I F I E D
C E R E A L S

Cereal

M I L K

Milk

 

Vitamin D

In order for our bodies to absorb calcium efficiently, its working partner is Vitamin D.

We currently stock 'Now Foods Vitamin D'

Vitamin D

To read further information of the vital role Vitamin D plays in the body, feel free to read a previous blog post of ours...

Vitamin D

 

Enemies

There are several foods than can interfere with the absorption of calcium and excrete stores from your bones.

Caffiene

Can increase the excretion of calcium from the body

Fizzy Drink

The ingredient, 'Phosphoric Acid', which is found in carbonated cola drinks, can decrease the uptake of calcium of food

Fibre

If you consume to much fibre, it can compete with the absorption of calcium intake. So it is important that of course you a getting adequate fibre intake but not over board.

Tea

The ingredient Tannins in Tea binds with calcium when it is in the stomach lining. This action prevents calcium from being absorbed. It is advised that tea or coffee is consumed separately from meals to avoid blocking calcium intake from your meal.

 Other factors could be...

  • Low Body Weight
  • Excessive alcohol intake
  • Low levels of physical activity 
  • High sodium diet

Supplementation

To ensure you are getting all your vitamins and minerals and maintaining overall general health and wellbeing, our top health products and that we highly reccomend are...

Juiced Up

Blackstone Labs Juiced Up

Multi Vitamin

Opti Men

Fish Oils

  Omega

Innoflex

Innoflex

Glutamine

Glutamine  APtech Glutamine GLUTAMINE   BSN Glutamie


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