Are you getting enough calcium in your diet? This mineral is crucial to healthy teeth and bones, and good for your muscles, nerve function, hormones and blood clotting. But many of us simply do not get the calcium we need through our diet, particularly after we leave childhood and daily milk intake behind.
Our bones have about 99% of the body’s calcium and need it constantly for repair and renewal. After the age of 30, as our bones age, they become weaker and less dense. Therefore, it’s even more essential to maintain the right calcium levels to keep your bones and body in optimum condition.
Calcium is considered to be crucial for regulating blood pressure – studies have revealed that men with high blood pressure had less calcium in their bodies. Fluctuating calcium levels during the menstrual cycle can lead to women suffering from pre-menstrual tension and research has shown that calcium supplements can reduce those symptoms. Calcium is also thought to help with weight loss.
The recommended daily calcium intake is 1000-1300mg a day for everyone over the age of nine but often because of diet, we fail to reach those essential levels. So how do you ensure you get enough calcium every day?
Dairy products have the highest concentration of calcium, especially milk, cheese and yogurt. However, there are several reasons why many people don’t eat enough dairy – perhaps because they are lactose intolerant or because they have chosen not to eat dairy. Alternative sources of calcium are dark green, leafy vegetables, soy products and fortified cereals.
Calcium supplements can also help, particularly for those at risk of developing osteoporosis or other bone conditions. However, the body can only absorb a certain amount of calcium taking in supplemental form and so the best way to get your daily intake is through food.
Ensuring you get enough calcium is essential for bone health and for heart and muscle function.
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