Dietary Sources of Calcium: The First Line of Defense against Osteoporosis

Calcium is of the most abundant and essential minerals in the human body, and is crucial for strong bones and teeth, proper nerve and muscle function, blood clotting, heartbeat regulation, and balanced pH. Ninety-nine percent of the body's calcium is stored in the teeth and bones, with the remaining one percent distributed throughout other areas of the body, including blood and tissues.

The body receives calcium from two sources. Dietary sources of calcium include dairy products, dark leafy greens, dried beans, nuts, and fish. When this source of calcium is not sufficient, the body begins pulling calcium from bones. Ideally, the calcium removed from bones is later replaced. Unfortunately, this does not frequently happen.

When dietary sources of calcium are not adequate to prevent bone stores from being depleted, bone fractures and Osteoporosis can result. Additionally, too little intake of calcium can cause muscle spasms, tingling and numbness, bone deformities, childhood growth retardation, and a host of other serious disorders.

Excellent Dietary Sources of Calcium:

Experts recommend that everyone should consume at least three servings of dairy products each day. Dairy products, such as milk, cheese, and yogurt contain the highest levels of calcium. For those who are lactose intolerant or whose dietary sources of calcium cannot be met through the intake of dairy products, many other calcium-rich foods are available.

Other good dietary sources of calcium include spinach, mustard and collard greens, turnip greens, blackstrap molasses, Swiss chard, kale, romaine lettuce, summer squash, green beans, Brussels sprouts, celery, broccoli, and asparagus. Additionally, calcium can be found in canned salmon, sardines, Brazil nuts, almonds, shellfish, and dried beans.

A number of other foods, such as cereals, orange juice, and certain breads, are now fortified with calcium, making them significant sources of dietary calcium. However, some calcium-fortified cereals also contain phytate, which has been shown to interfere with calcium absorption. Moreover, high-fiber diets can impair calcium absorption by rushing the food through the intestines - preventing maximum nutrient absorption.

Certain other vitamins and minerals can also affect calcium absorption, and some can trigger a deficiency even when dietary sources of calcium are adequate. Vitamin D and potassium both help to increase calcium levels, while high intake of caffeine, sodium, and protein result in an increase in urinary excretion of calcium.

To determine what amount of calcium a food contains, check the Nutrition Facts section of the package label.