The importance of calcium for bone health and how to get enough of it.
Our bones are a vital part of our body, providing us with support and protection. They are also constantly being remodeled, with old bone being broken down and new bone being formed.
For this process to happen correctly, we need to have enough of the right minerals in our diet. One of the most important minerals for bone health is calcium.
In this blog post, we will explore the role of calcium in bone health, how much calcium we need, and how to get enough of it.
What is calcium?
Calcium is a mineral that is essential for many bodily functions, including:
- Building and maintaining strong bones and teeth
- Regulating muscle contractions
- Sending nerve signals
- Regulating blood clotting
Why is calcium important for bone health?
Calcium is the main mineral in bones, making up about 99% of their structure. It gives bones their strength and hardness.
Without enough calcium, our bones can become weak and brittle, increasing our risk of fractures. This is especially important for older adults, as they are more likely to develop osteoporosis, a condition that causes bones to become weak and brittle.
How much calcium do we need?
The amount of calcium we need depends on our age, sex, and other factors. The recommended daily intake (RDI) of calcium for adults aged 19-50 is 1,000 milligrams (mg). For adults aged 51 and over, the RDI is 1,200 mg.
How to get enough calcium
There are many ways to get enough calcium in our diet. Some good sources of calcium include:
- Dairy products, such as milk, yogurt, and cheese
- Leafy green vegetables, such as kale, broccoli, and spinach
- Calcium-fortified foods, such as orange juice and cereal
- Tofu and tempeh
- Almonds and other nuts
- Sardines and salmon
Conclusion
Calcium is an essential mineral for bone health. Getting enough calcium in our diet is important for building and maintaining strong bones and teeth.
There are many ways to get enough calcium in our diet, including dairy products, leafy green vegetables, calcium-fortified foods, tofu and tempeh, almonds and other nuts, and sardines and salmon.
If you are concerned about your calcium intake, talk to your doctor or a registered dietitian. They can help you create a diet that meets your individual needs.
Recommendations
- The National Institutes of Health (NIH) has a website with information on calcium and bone health.
- The American Academy of Orthopaedic Surgeons (AAOS) has a website with information on osteoporosis.
- The National Dairy Council has a website with information on calcium-rich foods.
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