Blog

Calcium is often hailed as the cornerstone nutrient for bone health, but its role in our body goes far beyond maintaining bone density. Understanding the multifaceted benefits of calcium can empower us to make informed dietary choices that enhance our overall health.

The Importance of Calcium in Bone Health

Calcium’s primary association is with bone health, and for good reason. Throughout our lives, our bones undergo a constant process of remodeling, meaning they are continually being broken down and rebuilt. Ensuring an adequate intake of calcium is crucial at every stage of life to support this process. The National Institutes of Health (NIH) recommends that adults aged 19-50 consume around 1,000 mg of calcium daily. This requirement increases for women over 50 and men over 70, highlighting the ongoing need for calcium as we age.

In childhood and adolescence, calcium is essential for bone growth and development. Approximately 90% of a person’s total bone mass is built by the age of 18, making it crucial to get sufficient calcium during these formative years. As we transition into adulthood, maintaining this bone mass becomes imperative to prevent osteoporosis and fractures later in life.

Beyond Bones: Other Health Benefits of Calcium

While bone health is widely recognized as calcium’s primary benefit, research shows that this mineral has a wide array of roles within our body. According to registered dietician Beth Czerwony, calcium is involved in numerous physiological functions, including:

1. Blood Clotting: Calcium plays a crucial role in the blood coagulation process. It helps activate proteins that lead to the formation of blood clots, which are essential for stopping bleeding in case of injury.
2. Muscle Contractions: Calcium is involved in the contraction of muscles. During muscle contraction, calcium ions are released, triggering the interaction between actin and myosin, the proteins responsible for muscle movement. This mechanism is vital for everything from simple movements to complex actions required during exercise.
3. Nerve Function: Calcium is necessary for the initiation and transmission of nerve impulses. When a nerve is stimulated, calcium ions flow into the nerve cells, facilitating communication between cells and allowing for proper functioning of the nervous system.
4. Tooth and Gum Health: Much like bones, teeth also require calcium to stay strong and maintain their structure. Adequate calcium intake can help prevent tooth decay and gum disease.
5. Blood Pressure Regulation: Studies have shown that calcium may help regulate blood pressure. Adequate calcium intake is associated with lower blood pressure levels in some individuals, which can be beneficial for cardiovascular health.
6. Cancer Risk Reduction: Some studies suggest a potential link between calcium intake and a reduced risk of certain cancers, particularly colorectal cancer. However, more research is needed in this area to draw definitive conclusions.
7. Cholesterol Management: There is emerging evidence that calcium might help in lower cholesterol levels. Some studies have found that higher calcium intake is associated with lower total cholesterol and LDL (bad) cholesterol levels, although the exact mechanisms are still under investigation.

Sources of Calcium: Food vs. Supplements

When considering how to meet your daily calcium needs, it’s beneficial to prioritize dietary sources over supplements. Czerwony emphasizes that obtaining calcium from whole foods is the preferred method, as it often comes with a host of other nutrients that work synergistically within the body.

Dairy Products

The most abundant natural sources of calcium are dairy products. Items like milk, yogurt, and cheese are not only rich in calcium but also provide other essential nutrients, such as vitamin D, which aids in calcium absorption. A single cup of milk can contain around 300 mg of calcium.

Non-Dairy Sources

For those who are lactose intolerant or choose to avoid dairy, many plant-based foods are also excellent sources of calcium:

• Leafy Greens: Vegetables such as kale, collard greens, and bok choy are good sources of calcium. For example, one cup of cooked bok choy offers about 158 mg of calcium.
• Legumes: Beans like white beans, navy beans, and chickpeas are not only high in protein but also provide a significant amount of calcium. A cup of cooked white beans can deliver approximately 161 mg of calcium.
• Fortified Foods: Many foods are fortified with calcium, including certain brands of orange juice, cereals, and plant-based milk alternatives like almond, soy, or oat milk. Always check nutrition labels to ensure they contain added calcium.
• Nuts and Seeds: Almonds and sesame seeds can also contribute to calcium intake. Just a quarter cup of almonds can provide around 107 mg of calcium.

The Role of Arizona Dairies

Living in Arizona gives residents direct access to fresh, local dairy products. More than 90% of the dairy found in local grocery stores comes from Arizona dairies, which are committed to providing high-quality, fresh milk and dairy products. These family-owned operations adhere to stringent health and safety protocols, ensuring that the milk you purchase is not only fresh but also supports local agriculture.

With the convenience of local dairies, residents can rest assured that they are contributing to their health and supporting community businesses. It’s advisable to explore different local dairies and choose products that align with your dietary preferences, whether that be whole milk, low-fat options, or yogurt with probiotics.

Calcium and Special Diets

Individuals with specific dietary needs must pay extra attention to their calcium intake. For instance:

• Vegetarians and Vegans: It’s essential to include a variety of calcium-rich plant foods and consider fortified options. Plant-based calcium sources are often less bioavailable than dairy sources, so pay attention to combining foods that enhance absorption, such as pairing calcium-rich foods with vitamin D sources.
• Individuals with Lactose Intolerance: Lactose-free dairy products are widely available and offer a solution for those sensitive to lactose. There are also numerous non-dairy alternatives fortified with calcium.
• Postmenopausal Women: Women who have gone through menopause are at a higher risk of osteoporosis, increasing the need for calcium and vitamin D. Supplements may be considered under the guidance of a healthcare provider to meet their nutritional needs.

The Risks of Excessive Calcium

Though calcium is vital for health, it’s also important to not exceed the recommended daily intake. Over-supplementation of calcium can lead to various health issues, such as kidney stones and cardiovascular problems. The upper limit for calcium intake is set at 2,500 mg per day for adults, but this can vary by individual needs.

It’s crucial to consult with a healthcare professional before starting any supplementation, especially if you have existing health concerns or conditions that may be affected by increased calcium intake.

Conclusion

Calcium is undoubtedly a crucial nutrient that goes far beyond just building strong bones. From aiding in blood clotting to regulating blood pressure and supporting nerve function, it plays an essential role in maintaining various body functions. By prioritizing dietary sources of calcium, especially from local dairies like those found in Arizona, individuals can not only support their health but also contribute to local economies.

As you incorporate calcium-rich foods into your diet, remember to combine them with other healthy practices, such as maintaining an active lifestyle and ensuring you get enough vitamin D, which plays a critical role in enhancing calcium absorption. For more health-related articles and tips on nutrition, visit the Fill Your Plate blog for additional resources that can help you stay informed and make healthy choices.

By Heide Kennedy, Arizona Farm Bureau Communications Intern