Nutrition Article: Calcium... Do you get enough?
Copyright
© Goeller This article is not for reprint without
written permission from the author.
Calcium is an
important component of a healthy diet. Although it is a mineral that is
essential for life, the majority of Americans do not get adequate calcium on a
daily basis. Calcium is the fifth most abundant element by mass in the human
body. Calcium is a key factor to keeping your body running smoothly. It is
essential for numerous functions, including building and maintaining bones and
teeth, blood clotting, the transmission of nerve impulses, and the regulation of
the heart's rhythm. Calcium is also used in muscle contraction, blood clotting,
and the maintenance of cell membranes.
Calcium plays an
important role in building stronger bones early in life and keeping them strong
later in life. Consuming adequate calcium and vitamin D and performing regular,
weight-bearing exercise are important to build maximum bone density and
strength. Such "weight-bearing" exercises include walking, dancing, jogging,
weightlifting, stair-climbing, racquet sports, and hiking. Calcium is essential
to good health and getting enough can help you reduce the risk of osteoporosis.
People typically lose bone as they age, despite consuming the recommended intake
of calcium necessary to maintain optimal bone health. Teenagers, young women and
post-menopausal women in particular are most often consuming far less than
calcium than their body needs.
Dietary sources are
the best way to attain optimal calcium intake. Calcium requirements depend in
part upon whether the body is growing or making new bone or milk. Dietary
requirements vary throughout life and are greatest during periods of growth and
pregnancy. Diets high in sodium increase calcium losses in the urine.
Many foods contain calcium, but dairy products are the most significant source.
Foods and beverages high in calcium include milk and other dairy products. If
drinking 3-1/3 cups of milk a day does not appeal to you, can get calcium from a
range of other dairy and nondairy sources. Milk is actually only one of many
sources of calcium. Other dairy products such as yogurt, most cheeses, and
buttermilk are excellent sources of calcium and are available in low-fat or
fat-free versions. Most populations get about half their dietary calcium from
milk and other dairy products.
There are many foods, besides dairy products, that contain calcium. Dark green
leafy vegetables also contain calcium, but it is not as readily absorbed as
calcium from dairy sources. Dairy products are high in calcium, while certain
green vegetables and other foods contain calcium in smaller amounts. These
include leafy green vegetables, broccoli, nuts, seeds, beans, cheese, and dried
figs. Other sources of calcium are salmon and sardines canned with their soft
bones.
Milk and dairy products are the biggest sources of calcium, but eating a variety
of foods is the best way to get an adequate amount. Now more than ever there are
a wide variety of foods and beverages that contain calcium. There are many that
are fortified with calcium. Some juices, breakfast foods, soymilk, cereals,
snacks, breads and bottled water have been fortified with this necessary
nutrient.
Calcium is an essential nutrient our body needs every day. It is one of the most
important elements in the diet because it is a structural component of bones,
teeth, and soft tissues and is essential in many of the body's metabolic
processes. Calcium is the most plentiful mineral found in the human body.
Remember, calcium is important for several body functions, so getting enough is
imperative for good health.
By Karen
Goeller, CSCS
.
