Calcium is the most abundant mineral in the human body and a very important one. Calcium is required for muscle contraction, blood vessel expansion and contraction, secretion of hormones and enzymes, and transmitting impulses throughout the nervous system. It is also responsible for the development and health of teeth and bones and protects the body from bone loss as we age. As we get older, bone breakdown exceeds formation resulting in bone loss that increases the risk of osteoporosis over time. In women, the rate of bone loss speeds up after menopause when estrogen levels fall.
Women are more prone to bone loss than men. That is why bone health should be addressed when girls are in the late teens. The U.S. Department of Agriculture states the Adequate Intake of Calcium for Girls ages 15-18 years should be 1,300mg. Women who are premenopausal need 1,000mg of calcium a day from food and supplements to maintain healthy bones. Dairy products are a great source of calcium. One cup of milk alone contains 315 mg! That is almost one third of the adequate intake! For vegetarians, vegans, or people with dairy allergies, Calcium can be obtained from non-dairy sources.
Good non-dairy Calcium sources:
- Spinach
- Broccoli
- Kale
- Turnip greens
- Mustard greens
- Soy milk
- Pink salmon
- Oysters
- Dried beans
- Peanuts
Calcium absorption can be maximized by taking a supplement that contains Vitamin D and Magnesium. Calcium absorption decreases as the Calcium content of a meal increases, so it is recommended that people consume only 500 mg or less per serving. It does not matter what time of day the supplement is taken but some people experience heart burn or upset stomach when taken at night.
Here are some tips to maintain healthy bones:
· Exercise. Include weightlifting and yoga in your workout regimen.
· Eat a well-balanced diet with at least 1,000 mg of calcium a day.
· Do not smoke. Smoking increases your risk of osteoporosis.
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