Put Calcium Back in Your Diet

You may have heard that most people are not getting enough calcium in their diet, but you might not be aware of why this is such an important factor for your health. No other mineral has a more abundant presence in your body than calcium, and there is a very good reason for that. It has an active role in the growth, development, maintenance, and reproduction of the human body in general, as well as many specific areas.

Benefits of Calcium

Calcium affects teeth and bones, where 99 percent of it is used to support and maintain their composition. Since bones are always updating their content through resorption, it is essential that a constant calcium supply is also renewed to aid the process. For children, bone formation occurs faster than resorption, so their bones require less calcium to be deposited into the bone structure itself. As the body ages, resorption and formation balance each other to become equal, causing and increased need for calcium in order to protect and sustain optimal bone consistency. The breakdown of the bone will eventually surpass the formation over time, which places even more emphasis on the need for calcium. Although bone and teeth preservation are two major parts of calciums responsibility, they are actually just the beginning of how the mineral can help you. Muscle contraction, hormone and enzyme secretion, the expansion and contraction of blood vessels, and the transmission of impulses within the nervous system all require calcium.

Risks of Calcium Deficiency and Excess

Without the right amount of calcium every day, your bones will not be able to rebuild themselves adequately. This means that they will be more prone to breaking down or fracturing. The strength of your bones depends on the bone structural content, and as explained above, that is exactly where calcium works. In aging adults, a calcium deficiency can lead to osteoporosis, a disorder described as bones that are porous and/or brittle. Currently, over ten million Americans suffer from osteoporosis, and out of that number, 80 percent are women. Each year, it is estimated that one and a half million fractures happen as a result of osteoporosis, including hips, wrists, ribs, and other bones. In addition to an insufficient calcium intake, age, smoking, excessive alcohol consumption, and being inactive can also contribute to the risk of osteoporosis. Medical studies are being conducted to explore the possible link between calcium deficiency and colon cancer, prostate cancer, high blood pressure, and hypertension. While it is uncertain whether or not a lack of calcium will lead to these conditions, or to what extent, it has been determined that the right amount of calcium does have a positive effect on the bodily functions that can prevent them. Just as calcium deficiency is unhealthy, too much calcium can also put your body at risk. The main source of the risks is based on the impairment of the kidneys and their functions, but it is worth noting that calcium excess from dietary supplementation rarely takes place, and unhealthy levels of calcium in the bloodstream have mostly been attributed to hyperparathyroidism or advanced stages of cancers. Here is the Food and Nutrition Boards guide to the daily recommended calcium intake for healthy people:

• Birth to 6 months: 210 mg
• 7-12 months: 270 mg
• 1-3 years: 500 mg
• 4-8 years: 800 mg
• 9-13 years: 1,300 mg
• 14-18 years: 1,300 mg
• 19-50 years: 1,000 mg
• 50+ years: 1,200 mg

To ensure that you are getting the right amount of calcium, it is always a good idea to check with your doctor to learn exactly how much you should be including in your diet. Prevent hypocalcaemia, which is excessive calcium absorption, by not having more than 2,000-2,500 milligrams of calcium per day.

Add Calcium to Your Diet

Now that you know the importance of having a healthy supply of calcium, you might be wondering what the best ways to include it in your diet are. By far, eating foods that contain quality calcium levels is the most preferred method. And you may be surprised to learn that some of these foods are ones that you are already eating. Milk, yogurt, and other dairy products are at the top of the list when it comes to providing calcium. As an example, an 8 ounce glass of milk will give you 300 milligrams of calcium, and 8 ounces of yogurt offers 415 milligrams. Drinking skim milk instead of whole milk will increase the calcium level. Many people are beginning to opt for plain yogurt rather than the flavored types. While plain yogurt does have a less conventional taste, it is free of the added sugar and high fructose corn syrup found in many flavored varieties. Consider trying plain yogurt, and adding any of the following foods to enhance the taste:

• Banana
• Blueberries
• Strawberries
• Finely chopped olives
• Raspberries
• Blackberries

You may be surprised by the olives on the list. However, yogurt is actually used as a base in many savory dishes, and is an excellent addition to a simple chopped olive salad. Vegetables can also be excellent sources of calcium, such as broccoli, kale, spinach, turnip greens, and cabbage. If you enjoy orange juice, look for the calcium-fortified version of your favorite brand. The same applies to breads and cold or hot instant breakfast cereals. No matter what types of foods you want to be included in your daily diet, it is easy to select great calcium sources. Again, consult with your doctor and consider any illnesses that you have before implementing higher levels of calcium. With stronger bones and an improved blood stream, you will notice the positive effects of calcium on a regular basis. Sources: http://www.nlm.nih.gov/medlineplus/ency/article/002412.htm http://ods.od.nih.gov/factsheets/calcium.asp