Calcium Foods And Calcium Deficiency
One of the most abundant minerals in the body is calcium. So it’s not a surprise that including calcium foods in our diets is essential. Like with other vitamins and minerals, diets lacking in calcium foods can result in a calcium deficiency.
What’s The Role Of Calcium?
Calcium is majorly stored in our bones. Bone calcium is used as a storage area to release calcium into the bloodstream when it is needed. However, calcium is needed for more than just bone health. Calcium is also essential for inter-cellular nerve communication, blood clotting, hormone secretion and even muscle contraction. Calcium has also been seen to aid in controlling appetite and potentially facilitate weight loss.
Here are the recommended daily values for calcium:
- Birth to 6 months, 200 mg
- Infants 7–12 months, 260 mg
- Children 1–3 years, 700 mg
- 4–8 years, 1,000 mg
- 9–13 years, 1,300 mg
- Teens 14–18 years, 1,300 mg
- Adults 19–50 years, 1,000 mg
- men 51–70 years, 1,000 mg
- women 51–70 years, 1,200 mg
- Adults 71 years and older, 1,200 mg
Compared to other minerals, we need a higher amount of calcium each day ; making foods high in calcium very important for a number of reasons. Each day, we lose calcium through our skin, nails, hair, sweat, etc. Because dairy products are one of the most common sources of calcium, people who are lactose intolerant or who do not eat dairy for ethical reasons (like vegans and some vegetarians) are also at an increased risk for having a calcium deficiency. Other people who have digestive disorders that make it hard to break down and use calcium are also at a higher risk for calcium deficiency.
- Brittle, weak bones
- Bone fractures
- Problems with proper blood clotting
- Weakness and fatigue
- Delays in children’s growth and development
- Heart problems involving blood pressure and heart rhythms
Other things that contribute to your calcium levels include your vitamin D and magnesium levels. Your body needs vitamin D and magnesium in order to absorb calcium. That means you won’t fully benefit from a high calcium food diet if you’re low on either nutrient.
Because calcium is so essential, it’s important replenish your calcium storage daily. The good news is that there are a ton of ways to get your daily dose in and they don’t all come from dairy.
- Including (but not limited to) poppy seeds, sesame seeds, and chia seeds are a great source of calcium. 1 tablespoon (15 grams) of poppy seeds has 126 mg, or 13% of the RDI
- Most cheeses are excellent sources of calcium. Parmesan cheese has the most, with 331 mg — or 33% of the RDI — per ounce (28 grams)
- A 3.75-ounce (92-gram) can of sardines provides 35% of the RDI.
- An ounce of almonds, or about 22 nuts, delivers 8% of the RDI.
- Whey Protein
- A 1-ounce (28-gram) scoop of whey protein powder isolate contains 200 mg, or 20% of the RDI.
- A cup of Kale (90.5 milligrams) can provide 9% of the RDI.
- In just half a cup of tofu you can get up to 86% of the RDI.
- Milk is a great source of well-absorbed calcium. A cup of milk provides between 27% and 35% of the RDI.
The intention of the information above is for reference only. While we attempt to keep our information accurate, we cannot guarantee it is an accurate representation of the latest formulation of the product. If you have any concerns, please visit the vendors web site. The information above are the views of the product’s manufacturer, not the views of Same Day Supplements. The Food and Drug Administration has not evaluated these statements. This product is not intended to diagnose, treat, cure or prevent any disease or illness.