Calcium Sources: Getting Enough of this Essential Mineral
There are two main calcium sources available, and this essential nutrient can be found in the various foods we eat and in calcium supplements. Calcium is the most important mineral in maintaining strong bones and teeth and supporting the functioning of muscles and blood vessels. Calcium is also needed to support the sending of messages through the nervous system, and plays a vital role in the secretion of hormones and enzymes. In order to maintain sufficient levels of calcium in the body to maintain bone strength, it is necessary to tap into a variety of calcium sources. Without a high level of calcium in the body, bones will begin to lose their density later in life, potentially leading to osteoporosis and broken bones. This can be avoided by consuming plenty of calcium every day.
A Variety of Calcium Sources Available
The Institute of Medicine (IOM) recommends a daily intake of 1200 to 1300 mg of calcium per day, depending on age and sex. There are two basic categories of calcium sources: food and supplements. It is best to balance these two sources to ensure that enough calcium is taken in each day.
There are many common foods that contain calcium. Dairy products are an ideal dietary source of calcium, because they contain high levels of easy-to-absorb calcium. From the age of two years, people should take in at least two or three servings of dairy products every day. Vegetables, such as broccoli and kale, are also excellent calcium sources. Nuts and whole grains are both rich in calcium, and are two healthy and satisfying foods than can be added to nearly any meal.
Although there are many calcium-rich foods, it is difficult for many people to consume enough calcium this way. The Continuing Survey of Food Intakes of Individuals (CSFII 1994-96) reports that approximately 78% of women over 20 are not taking in enough calcium. Because of this, many women must rely on the only other source of calcium available. When dietary calcium sources are not enough, supplementation is an easy and necessary way to prevent calcium deficiency.
With supplementation ensuring adequate calcium levels when dietary calcium sources are insufficient, it should be relatively easy for anyone to consume the recommended levels of calcium to maintain healthy bones and keep the body functioning well for life.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.