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.
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
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.
S A R D I N E S
T O F U
K I D N E Y B E A N S
K A L E
However, if you do wish to consume dairy products, here are some options...
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In order for our bodies to absorb calcium efficiently, its working partner is Vitamin D.
We currently stock 'Now Foods 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...
There are several foods than can interfere with the absorption of calcium and excrete stores from your bones.
Can increase the excretion of calcium from the body
The ingredient, 'Phosphoric Acid', which is found in carbonated cola drinks, can decrease the uptake of calcium of food
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.
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
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...