Imagine for a moment, what the body would look like without the benefit of bones. 99% of the total amount of calcium in the body is found in our teeth and skeletal system. The remaining 1% of calcium is stored in our blood and tissues. We have more calcium in our bodies than any other mineral! In almost everything we eat, calcium can be found, even in the most minute amounts.
Calcium and how it affects the body
Not only is calcium essential for the development of a healthy body, strong teeth and bones, but calcium has many other roles in maintaining healthy bodily functions. Our hearts benefit greatly from calcium, as it helps to regulate it's rhythm. Calcium aids in the circulation of nutrients in and out of cell walls while making sure our muscles and nerves work properly. Calcium can even help lower bad cholesterol levels and keep blood pressure within normal range. Amazingly enough, calcium also helps people to fall asleep and allows our blood to clot at the site of wounds.
Where to get Calcium
Making sure that you get enough calcium is not as difficult as you might think. Great sources of easily absorbed calcium can be obtained from cheeses like cheddar and cottage, dairy products like milk and yogurt and tofu provided it's processed with the calcium sulfate form and is firm. Other good sources include deep green vegetables like broccoli and bok choy and dried beans. If you've ever heard of foods that are fortified with calcium such as orange juice and certain cereals, then you can be sure they also provide a good source of calcium. If you like sardines packed in oil, you're treating your body to yet another dose of calcium, but don't forget to eat the bones, they are rich in calcium too!
Everyone should make sure their diets include calcium, but depending on your age, you may need more or less. Young children and babies should have between 400 and 600mg a day, while older children should have slightly more, around 800. Once a child hits the age of puberty, calcium intake should reach 1200mg daily and teenagers need even more because bone mass is being created during that time in their lives. Young adults should maintain 1200mg of calcium intake per day. Women who are pregnant will need between 1200 and 1500mg a day, as they are supplying calcium for two! Men need less calcium at 1000mg daily but men who are 65 and older need 1500mg.
Calcium deficiency and it's effects
If your body becomes deficient in calcium, you put your bone health at risk. Things to look for are bones that are brittle and soften, breaking more easily and taking longer to heal. If calcium deficiency continues to progress and is left untreated, osteoporosis will start. Osteoporosis is a what happens to bones when they deteriorate and typically affects women later in life while their bodies experience menopause and even after.
When a child is deficient in calcium, the effects are detrimental to their growth and frequently suffer conditions causing deformation of their bones. They may also fall victim to Rickets, a condition that was once almost completely eradicated. Their teeth will decay while their limbs spasm and can potentially suffer depression as a result of their calcium deficiency.
It's never too late to develop good habits that ensure your body gets the calcium it needs. So pick up a glass of milk right now, and don't put it down until it's gone! Your bones will thank you for it.
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Karina Jacobsen is a staff writer at Nutrition Review and is an occasional contributor to several other websites, including Alternative Health Advisor.
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