Diet and Fitness

Calcium is the most abundant mineral found in the human body, with teeth and bones contain the most calcium (about 99%). Body tissue, neurons, blood and other body fluids contain the remaining calcium.

Alternative Names

Diet and calcium

Functions

Calcium is one of the most important minerals for growth, maintenance and reproduction of the human body and also helps build and maintain healthy teeth and bones. Proper levels of calcium over a lifetime can help prevent osteoporosis.

Calcium helps with blood clotting, nerve signaling, relaxation and muscle contraction, as with the release of certain hormones. It is necessary for a normal heartbeat.

Food Sources

Many foods contain calcium, but dairy products are the most significant source. Milk and dairy products such as yogurt, cheese, butter contain a type of calcium assimilated more efficiently.

Whole milk (with 4% fat) is recommended for children aged between 1 and 2 years. The fat content of dairy products is a concern for adults and children after two years of age. You can easily reduce the fat content while maintaining the calcium content, choosing skim milk and other dairy products low in fat (2% or 1%).

Calcium is not found in the fat portion of milk, so removing the fat will not affect the calcium content. In fact, when replacing the fat portion that has been extracted by an equivalent amount of skim milk, you are actually increasing the calcium content. Therefore, a cup of skim or nonfat milk has more calcium than one cup of whole milk because it is composed of calcium-containing portion.

Other dairy products such as yogurt, most cheeses and butter are excellent sources of calcium and presentations are available free or low-fat.

Milk is a good source of phosphorus and magnesium, which help the body absorb and use calcium more effectively. Vitamin D is essential for the efficient utilization of calcium, which is why milk is fortified with this vitamin.

Green leafy vegetables like broccoli, kale, kale, mustard greens, turnip greens and bok choy or Chinese cabbage are good sources of calcium.

Other sources of calcium include sardines and canned salmon with soft bones. Shellfish, almonds, Brazil nuts and dried beans are also sources of calcium. However, it is difficult to eat adequate amounts of these foods to achieve optimal calcium intake.

Calcium is added to certain foodstuffs, such as breads and orange juice, to make them a major source of this element for people who do not eat much dairy.

Side Effects

Normally, increased calcium intake during limited periods does not cause side effects, but the fact of receiving a large amount of calcium over a period of time raises the risk of kidney stones in some people.

People who do not receive enough calcium over a period of time can develop calcium deficiency, a condition that leads to osteoporosis, loss of jaw bone (osteonecrosis), hypertension and other disorders.

People with lactose intolerance have trouble digesting lactose, the milk sugar. However, availability of nonprescription products to make it easier to digest lactose. You can also buy lactose-free milk at most grocery stores.

Rarely, some people have a true allergy to milk protein. Such persons must avoid all dairy products and need to take calcium supplements.

Recommendations

The Food and Nutrition Committee of the Institute of Medicine (Food and Nutrition Board of the Institute of Medicine) recommends the following dietary intake of calcium in the diet:

Infants:

* 0 – 6 months: 210 milligrams per day (mg / day)
* 7 to 12 months: 270 mg / day

Children:

* 1 to 3 years: 500 mg / day
* 4 to 8 years: 800 mg / day
* 9 to 13 years: 1300 mg / day

Adolescents and Adults

* Boys 14 to 18 years: 1300 mg / day
* Men 19 to 50 years: 1000 mg / day
* Men 51 and older: 1,200 mg / day
* Females 14 to 18 years: 1300 mg / day
* Women age 19 to 50 years: 1000 mg / day
* Women 51 and older: 1,200 mg / day

The best way to get the daily requirement of essential vitamins is to eat a balanced diet containing a variety of foods from the pyramid of basic food groups. The consumption of up to 2000 2,500 mg of calcium per day from dietary sources and supplements appears to be safe. The preferred source of calcium is the mineral-rich foods such as dairy products.

The following list can help determine how much calcium you are getting from food:

* 1 cup milk 8 ounces = 300 milligrams of calcium
* 2 ounces of Swiss cheese = 530mg of calcium
* 6 ounces of yogurt = 300 milligrams of calcium
* 2 ounces of sardines with bones = 240mg of calcium
* 6 ounces of cooked turnip greens = 220mg of calcium
* 3 ounces of almonds = 210mg of calcium

Vitamin D is needed to help the body absorb calcium. When choosing calcium supplements, look for that also contain this vitamin.

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