The role of calcium in the body
Tooth and gums health: Teeth need calcium to grow and maintain strength. People over 65 need to supplement calcium to reduce the risk of tooth loss with age. A lack of calcium can lead to tooth decay and gum disease.
According to the US National Institutes of Health (NIH), adults aged 19 - 50 should supplement 1,000 mg of calcium per day. From 51 to 70 years old, the daily recommendation depends on gender. This is due to changes in bone mass during menopause, which may require more.
Reduces the risk of kidney stones: This mineral also prevents kidney stone formation by reducing the body's absorption of oxalate. Oxalat is associated with a high risk of kidney stones.
Cell function: The body always maintains a certain level of calcium in the blood for cells to function normally. Reduced blood calcium levels signal that the body needs to take calcium from the bones.
Control blood pressure: Calcium helps blood vessels constrict and relax, so everyone needs this nutrient to maintain healthy blood pressure.
Blood clotting: Blood needs to clot up to avoid bleeding too much when injured. Calcium helps activate platelets to form blood clots to stop blood when scratched or broken arms.
Neurological function: Calcium triggers the release of chemicals called neurotransmitters, which send messages throughout the body.
Some calcium-rich foods that can be added to your daily meals
Dairy products: Milk, yogurt, and cheese are rich in calcium. Eating foods that provide calcium with vitamin D and magnesium helps the body absorb this mineral better.
Oranges: An orange has about 60 mg of calcium, making it one of the most nutritious fruits.
canned salmon: 85g of canned salmon provides 181 mg of calcium. This fish also contains vitamin D, which helps the body absorb more calcium.
Almonds: A serving of 30 g of almonds provides about 75 mg of calcium.
Dried figs: A healthy, sweet, calcium-rich snack. Two figs have about 27 milligrams of calcium, making them a healthy alternative to refined sugar.
Dark green leafy vegetables. Cooked kale, spinach, and collard greens are all good sources of calcium for heart health, contributing to fighting inflammation and preventing cancer.
